Even healthy eaters may fall short of important vitamins and minerals without them realising. The following signs and symptoms of nutrient deficiency shows that you are not eating enough vitamins.
You Have Very Low Blood Pressure
This is one of many possible symptoms of vitamin B12 deficiency. A lack of this water-soluble vitamin can affect the neurological system, preventing the body from naturally bringing blood pressure back up.
Others symptoms of vitamin B12 deficiency include unsteady gait, muscle weakness, and lack of bladder control. To fix this problem, adults need 2.4 micrograms (mcg) daily.
Excellent food sources include salmon, and fortified cereals; beef, milk, and eggs are good sources.
Your Leg Muscles Are Cramping
Your body needs the electrolyte potassium to build muscle and protein. A reduction in levels of the mineral can cause muscle cramping, often appearing in the calf area.
Potassium deficiency is rarely caused by low dietary intake—excessive sweating, diarrhoea, vomiting, and loss of fluid are the more likely culprits. You need 4,700 mg daily, and food sources include sweet potato, banana, avocado, and coconut water. Try these other foods high in potassium.
You’re Feeling Tired
While scurvy, or vitamin C deficiency is not too common, inadequate intake of the immunity-supporting nutrient is seen in specific groups, including smokers and people exposed to secondhand smoke.
As a matter of fact, smokers have a more than three-fold greater risk of vitamin C deficiency, per research in the American Journal of Clinical Nutrition. Feeling tired all the time and irritability are symptoms that you may have dipping vitamin C levels.
Citrus, cantaloupe, kiwi, pineapple, tomatoes, spinach, bell peppers, and broccoli are all excellent sources. Women need 75 mg daily, and men require 90 mg—while smokers need an extra 35 mg daily.
You Have Cracking At The Corners Of Your Mouth
Although not super common, a vitamin deficiency in vitamin B6 can reveal itself through skin conditions—including scaling on the lips or an inflamed tongue; as well as through depression or confusion.
The body’s small supply of the water-soluble vitamin typically lasts several weeks, so deficiency appears once the body is fairly depleted. Some types of oral birth control may affect vitamin B6 status, as can certain corticosteroids and anticonvulsants.
Dietary sources include chickpeas, tuna, salmon, fortified cereal and bananas.
Your Nails Are Brittle
When your body is running low on the mineral iron, parts of the body may become weak and pale. This may become obvious through brittle fingernails, toenails or pale inner eyelids.
Women who experience heavy menstrual bleeding are at a greater risk for iron deficiency, as are vegetarian women—although men are more likely to have excess iron intake.
To solve this problem, premenopausal women need 18 milligrams (mg) a day, and men and postmenopausal women require 8 mg. The body is good at absorbing animal-based iron, the type found in meat, poultry, and seafood. You can also add vegetarian sources of iron, such as spinach or chickpeas, with citrus or other vitamin-C-containing foods to increase absorption.
You Have Very High Blood Pressure
You may have a vitamin deficiency in vitamin D. Preliminary research links higher intake of this fat-soluble vitamin with lower blood pressure—and people who get enough aren’t as likely to develop hypertension.
Adults need 600 international units (IU) of vitamin D daily. This nutrient is usually difficult to get in significant amounts from food but foods like swordfish, salmon, fortified milk and orange juice, and mushrooms contain good proportions of this essential vitamins.