Vitamin deficiency means bad news for the body. It can cause various diseases and make you feel unwell or tired. Basically , lack of vitamins can lead to poor daily results.
A balanced diet is critical to the health of the body. The food you eat should provide you with all the nutrients you need , including the recommended doses of vitamins. The problem is , if you're not paying attention , it can be easy to miss out on a few essential vitamins .
But how can you tell if you're missing some essential nutrients? The answer is simple: paying attention to your body.
Here are some signs of chronic vitamin deficiency in women and how to deal with them.
1. Decreased oral health
Decreased oral health can be a direct sign of a vitamin deficiency. Here are some areas to keep an eye on.
• Ulcers Ulcers
by iron deficiency as well as a lack of B vitamins. It's so common that research has shown that those who have these ulcers are twice as likely to have iron deficiency , even slightly.
• Bleeding or splitting
Medically known as angular cheilitis , splitting and bleeding at the corners of the mouth can be the result of low levels of iron and B vitamins. This is especially true of vitamin B2 or riboflavin.
Please note that brushing your teeth too harshly can also lead to bleeding gums , as well as food debris that causes gum infections. If you only have bleeding gums , talk to your dentist or change your toothbrush to a softer one.
To combat these symptoms, consume iron-rich foods such as:
- nuts
- meat
- fish
- legumes
- Domestic bird
- seeds
- dark greens and greens
- whole grains
You can also consume foods rich in B vitamins , including:
- dairy
- fish
- Domestic bird
- meat
- eggs
- green vegetables
- starchy vegetables
- legumes
- seeds.
2. Restless legs syndrome
Willis-Ekbom disease , more commonly known as RLS or restless legs syndrome , is a condition of the nerves. In fact , it is characterized by discomfort that occurs in the legs , which leads to the desire to move them. Usually this behavior is compulsive and unresistable.
Taking supplemental vitamin C may be beneficial , as it can help the body absorb iron more easily to help with chronic vitamin deficiencies. If you are getting enough iron but skimping on vitamin C , the positive effects of iron are not fully realized.
Foods rich in iron include:
- nuts
- meat
- fish
- legumes
- Domestic bird
- seeds
- dark greens and greens
- whole grains
Foods rich in vitamin C include :
- fresh fruits
- fresh vegetables
3. Deterioration of the eyes
Nobody wants to experience vision problems. If you notice a decline in eye health , it could be a sign of a vitamin deficiency.
the most common causes of vision problems is a lack of vitamin A. And one of the most common vision problems caused by a lack of this nutrient is the so-called night blindness. As the name suggests , this means that you may have trouble seeing in low light conditions.
4. Poor hair and nail health
Nails and hair are closely related. , symptoms that affect one of these body parts often affect the other. There are many potential causes of poor hair and nail health , but vitamin B7 deficiency , also known as biotin deficiency , is fairly common.
Other symptoms of biotin deficiency include:
- colic
- tingling in the limbs
- muscle pain
- fatigue
- chronic fatigue
A lack of biotin is rare , but if you have a higher risk of developing it , if you:
- smoke and/or drink frequently
- have indigestion
- currently pregnant
- use anticonvulsants
- eat raw egg whites.
If you need more biotin in your diet , take a 30mg biotin supplement under medical supervision , or eat foods like:
- nuts
- meat
- fish
- seeds
- broccoli
- spinach
- sweet potato
- bananas
- cauliflower
- whole grains
- yeast
- dairy
5. Skin problems
One of the less common signs of chronic vitamin deficiency that is still worth watching for is small bumps on the skin. This is known as keratosis pilaris. This is a condition which small red or white bumps appear on the back , arms , that look like goose bumps. Sometimes these bumps appear with ingrown hairs.
It is not 100% clear why these bumps appear but it is generally assumed that this is the result of an excess of keratin derived from the follicles.
Although there are genetic reasons behind this , chronic deficiency of vitamins A is thought to cause keratosis pilaris.
The best food to make up for the lack of vitamin A:
- dark leafy green vegetables
- eggs
- dairy
- yellow vegetables
- orange vegetables
- fish
The best food to make up for the lack of vitamin C:
- fresh fruits
- fresh vegetables
