Vitamins are one of the essential nutrients which perform in numerous roles in our body. Most of them try using medication on their own without knowing what they are a deficit. In this article, I would share some of the vitamin deficiencies, symptoms which our body show, and would try to discuss a few natural ways to fix it.
Top 8 Symptoms or Signs Shown During Vitamin Deficiencies
1) White spots on nails:
If you observe white spots on nails, that could be a sign of calcium or zinc deficiency.
Milk and its products, eggs, chicken are some of the best sources to overcome calcium deficiency.
If it’s zinc deficiency, try adding foods like milk, meat, eggs, and legumes like chickpeas, beans, etc.
2) White spots on face:
If you observe white spots on your face, that might be due to deficiency of calcium or vitamins like vitamin D, vitamin E. Sunlight is one of the best sources for vitamin D. 20-30 minutes of exposure to sunlight would usually be sufficient for a day.
Vitamin D is in plant-based sources like mushrooms, fortified foods and animal-based products like Egg yolks, fish(primarily fatty fishes contain in more amount).
Vitamin E is one of the essential vitamins. Nuts like almonds, peanuts have vitamin E. Other sources include oils like sunflower, rice bran, etc. Sources like tomatoes, spinach also have vitamin E.
3) Dry eyes and poor vision in low light
If this is the symptom observed, it could be vitamin A deficiency.
Green leafy vegetables are one of the best sources of vitamin A. Other sources like carrots, Mangos, Eggs, Fish, etc. contain vitamin A in a proper amount.
4) Mouth ulcers and cracks at corners of the mouth
Mouth ulcers can occur due to deficiency of vitamin B(like B1, B2, B3, B6, and B12 or iron). Cracks at the corners may be due to deficiency of B2(Riboflavin) or iron.
Vitamin B2 is available in pulses and nuts, legumes, leafy vegetables, nuts, fruits, milk, meat, etc.
Iron is primarily found in Spinach, Kidney Beans, Chickpeas, Peanuts, Almonds, Cashews, eggs(low), etc.
5) Premature greying of hair:
Premature greying of hair is one of the most common symptoms observed in the younger generation. Vitamin B12 deficiency might be the issue. Premature greying of hair also occurs due to pollution and some genetic factors.
Vitamin B12 is mostly found in animal products like Eggs, Meat, Milk etc.
6) Cracking sounds in bones:
In a few persons, when they try to sit or perform some physical activity, we can observe a cracking or a popping sound.
Cracking sound in bones could be a sign of calcium or vitamin D deficiency.
7) Brittle Hair and Nails
Brittle nails and hair could be a symptom of biotin deficiency. Biotin is well-known as vitamin B7. Eating raw egg whites may cause biotin deficiency as well. Some of the bodybuilders do this.
Some of the sources like egg yolks, meats, dairy products, nuts, seeds, spinach, cauliflower, etc. contain Biotin.
8)Bleeding, Red or Swollen gums
Bleeding gums could be a sign of vitamin C deficiency.
Alma( gooseberry ) is one of the most abundant sources of vitamin C. Other foods include guavas, fresh fruits, and vegetables, sprouts, etc.
If you feel puzzled in remembering the foods to be consumed for different vitamins, minerals and other nutrients, follow the chart below. I found this information in a table given by NIN. Follow this chart to overcome vitamin deficiencies.
Note: This article primarily emphasizes on the symptoms shown by our body when we are deficient of certain nutrients. Other medical conditions can also cause similar symptoms. Those are not discussed in this article as the goal of this article is limited to create awareness of certain vitamin deficiencies. If you are suffering from any of these ailments, don’t rush to a hospital. Try treating them naturally. If symptoms persist for more than a few weeks, consult a doctor. These can be symptoms of any disease or allergic conditions. I have given information as per my knowledge, resources on the internet, and NIN (their primary guidelines).