The lack of a well balanced and nutritious diet causes a number of diseases and conditions that result in symptoms that are unpleasant, painstaking and unrequited. These symptoms are your body’s way of informing you about problems and issues in the system that need immediate attention before they result in dire consequences. Taking immediate cognition of these symptoms can help your body prevent any untoward health conditions in the future, by taking corrective actions today.
In order to help you quickly and correctly identify the symptoms of vitamin deficiency, here are 7 common signs of Vitamin Deficiency, followed by steps that you can take in order to handle the reason behind these symptoms:
- Cracks in the corner of the mouth or mouth ulcers: Mouth ulcers, also known as canker sores usually occur as a consequence of a deficiency of iron as well as B vitamins in the body. Around 28% of all patients suffering from mouth ulcers displayed a deficiency of Riboflavin (Vitamin B2), Thiamin (Vitamin B1) and Pyridoxine (Vitamin B6).
Lesions in and around the mouth are also consequences that are linked partly to an insufficiency in the intake of certain vitamins and minerals.
Corrective action: Good sources of Thiamin, pyridoxine and riboflavin include green leafy vegetables, seeds, eggs, fish, meat, poultry, nuts, starchy vegetables and whole grains.
Foods rich in iron include meat, dark leafy greens, seeds, nuts, fish, whole grains and legumes.
- Brittle nails and hair: Vitamin B7, also known as Biotin, aids the conversion of food into energy in the body. Brittle hair and nails are one of the most glaring symptoms of Biotin deficiency in the body.
Other symptoms of Biotin deficiency include muscle pain, cramps, chronic fatigue, tingling in the hands and feet as well as thinning and splitting hair.
Pregnancy, anti-seizure medications and prolonged use of some antibiotics are some factors that are associated with high risks of biotin deficiency in the body.
Corrective action: Some foods that help restore the levels of biotin in the body include fish, meat, eggs, dairy, poultry, egg yolks, sweet potatoes, whole grains, broccoli, cauliflower, spinach, nuts, seeds and bananas.
- Dandruff and scaly patches: Dandruff and Seborrheic Dermatitis are skin conditions that are both linked to the oil producing areas of the body, both of which involve flaking and itchy skin.
While Seborrheic Dermatitis generally affects the armpits, groin, face and upper chest, Dandruff is restricted to the scalp. While both these conditions are caused by a variety of factors, Vitamin deficiency is one of the major causes of these skin disorders.
Lower levels of Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pyridoxine (Vitamin B6) and Zinc have been intrinsically linked to these disorders of the skin.
Corrective action: Sea food, nuts, dairy, whole grains and meat are rich sources of zinc.
Whole grains, fish, organ meats, dairy, nuts, legumes, poultry, green vegetables and seeds are all good sources of pyridoxine, riboflavin and niacin.
- Bleeding gums: A diet that lacks adequate quantities of Vitamin C may lead to bleeding gums. Elongated periods of Vitamin C deficiency in the human body may also lead to tooth loss in the worst case. Another serious consequence of Vitamin C deficiency is a condition referred to as Scurvy, which is a disorder that affects the immune system, also causing weakening of bones and muscles in the body.
The human body is unable to produce Vitamin C on its own, which means that it is necessary to consume food rich in Vitamin C in order to prevent the deficiency of the vitamin in an individual’s body.
Corrective action: Increase your intake of Vitamin C by consuming a diet that includes at least 2 pieces of fruit and 3 to 4 portions of vegetables each day.
- Restless Leg Syndrome: Also known as the Willis-Ekbom disease, the Restless Leg Syndrome is a condition of the nerves that lead to uncomfortable and unpleasant sensations in the legs as well as an irresistible urge to continually move your legs.
According to a recent study, women are twice as likely as men to develop the Restless Leg Syndrome.
The reason for the Restless Leg Syndrome has been linked to low stores of iron in an individual’s blood.
Corrective action: Increasing your intake of food rich in iron such as poultry, meat, fish, whole grains, nuts, seeds, dark leafy green vegetables and legumes can ease the Restless Leg Syndrome.
- Hair loss: Hair loss is another common symptom of vitamin deficiency. In fact, almost 50% men and women suffer from hair loss by the age of 50 years.
However, premature hair loss is a condition that is generally attributed to vitamin deficiency in the body. In order to slow down hair loss in the middle age, as well as to stem hair loss owing to vitamin deficiency, a diet that is rich in the following vitamins and nutrients may prove useful:
- Niacin (Vitamin B3): Niacin is a Vitamin that is essential for the body in order to keep the hair healthy. One possible symptom of Vitamin B3 deficiency is a condition known as Alopecia, which is a condition in which the hair falls out in small patches.
- Biotin (Vitamin B7): Biotin is another form of Vitamin B, the deficiency of which leads to hair loss.
- Iron: Iron is involved in the formation of DNA, including that present in the hair follicles. The deficiency of iron in an individual’s body can cause the hair to fall out or stop growing from the hair follicles.
- Zinc: Protein synthesis and cell division are two processes required for hair growth. Both these processes require ample stores of zinc in the body, the deficiency of which may lead to hair loss.
Corrective action: Eggs, legumes, fish and meat are some good sources of zinc and iron.
Egg yolks and organ meat are rich in biotin, whereas meat, dairy, fish, nuts and legumes are foods that are rich in niacin.
- White growth on the eyes and poor night vision: Lower levels of Vitamin A have been linked to night blindness, which is a condition that leads to a reduction in an individual’s vision in low light or darkness.
White growth spots on the eyes occurring on the white parts of the eye, also referred to as Bitot’s spots, are also caused owing to the deficiency of Vitamin A.
Corrective action: Organ meats, fish, eggs, yellow and orange coloured vegetables as well as green leafy vegetables are all rich sources of Vitamin A, which can be consumed in order to reduce Bitot’s spots as well as to treat night blindness.