Even healthy eaters may fall short of key vitamins and minerals, talk more of people that deliberately leave it out of their diet. While you may not know if you are deficient in some vitamins, there are some subtle signs that you should be on the lookout for.
You Have Had A Number Of Fractures Recently
When you’re deficient in the mineral calcium, you’re at risk for osteopenia, a condition that causes low bone mass and heightens risk of osteoporosis.
Bones tend to reach maximum strength at around age 30—at which point they start to slowly lose calcium. This is why it’s important to take in proper amounts of calcium, as you go for your day to day activities.
Men and premenopausal women need 1,000 mg daily, and postmenopausal women require 1,200 mg. The best food sources of calcium include dairy (yogurt, milk, and cheese), some leafy greens and fortified juice.
The Corners Of Your Mouth Are Cracking
While this is not common, vitamin B6 deficiency sometimes reveal itself through skin conditions such as scaling on the lips or an inflamed tongue, as well as through depression or confusion.
The body has a small supply of the water-soluble vitamin typically and it can only last for some weeks. As such, deficiency appears once the body is fairly depleted.
People up to age 50 need 1.3 mg daily, while older women need 1.5 mg and older men require 1.7 mg. Dietary sources include tuna, salmon, fortified cereal and bananas.
You Have Brittle Nails
When your body is running low on the mineral iron, parts of the body become weak and pale. This may come up as brittle fingernails, toenails or even pale inner eyelids.
Women with heavy menstrual bleeding and women on a strict vegetarian diet are at a greater risk for iron deficiency. However, men are more likely to have excess iron intake.
Premenopausal women need 18 milligrams (mg) of the mineral iron a day, and men and postmenopausal women require 8 mg. Your body best absorbs animal-based iron, the type found in meat, poultry, and seafood.
Your Blood Pressure Is High
This may be an indication. That you are low on vitamin D. Preliminary research links higher intake of this fat-soluble vitamin with lower blood pressure—and people who get enough have a lower risk of developing hypertension.
Adults need 600 international units (IU) of vitamin D daily. This is one nutrient that’s difficult to get from food, as few options contain significant amounts. However, salmon, fortified milk and orange juice contain significant amounts.
Your Blood Pressure Is Too Low
This is one of many possible symptoms of vitamin B12 deficiency. Lack of this water-soluble vitamin can affect the neurological system, preventing the body from naturally bringing blood pressure back up.
Other symptoms of vitamin B12 deficiency include unsteady gait, muscle weakness, and lack of bladder control.
You need 2.4 micrograms (mcg) daily of this vitamin daily. You can obtain it fromsalmon, fortified cereals, beef, milk, and eggs.
Muscles In Your Legs Are Cramping
Your body needs the electrolyte potassium to build muscle and protein. A drop in levels of the mineral can cause muscle cramping, which will commonly appear in the calf area.
Potassium deficiency is rarely caused by low dietary intake. The causes include excessive sweating, diarrhoea, vomiting, and loss of fluids. Food sources include sweet potato, banana, avocado, and coconut water.
You Feel Tired Often
While scurvy, or vitamin C deficiency signal inadequate intake of the immunity-supporting nutrient, it can be seen in specific groups, including smokers and people exposed to secondhand smoke. According to the American Journal of Clinical Nutrition, smokers have a more than three-fold greater risk of vitamin C deficiency.
If you’re feeling irritable and tired all the time, you may be exhibiting symptoms that show you may have dipping vitamin C levels. Oranges, citrus, kiwi, pineapple, tomatoes, spinach, bell peppers, and broccoli are all excellent sources.