8 signs of vitamin deficiency you should know.

 Eating a balanced and nutritious diet has many benefits, while a diet that is poor in nutrients leads to a number of symptoms, which is the way your body reacts to a deficiency of vitamins and minerals, and recognizing them helps to adjust the appropriate diet for you. This article reviews the 8 most common signs of vitamin and mineral deficiency, and how to treat them.

1. Fragility of nails and hair

Several factors may cause hair and nails fragility, such as a deficiency of biotin, or vitamin B7, which helps the body convert food into energy. Biotin deficiency is very rare, but if it occurs it causes hair loss and nail breakage. Other symptoms of biotin deficiency include: chronic fatigue, muscle pain, and cramping and tingling in the hands and feet.

Risk factors include: pregnancy, smoking, heavy drinking, Crohn's disease, prolonged use of antibiotics and some anticonvulsant drugs. Eating raw egg white causes a lack of biotin, because it contains avidin, a protein that binds to biotin and reduces its absorption.

 

Foods rich in biotin include egg yolks, animal organ meats (viscera), fish, meats, dairy products, nuts, seeds, spinach, green cauliflower (broccoli), cauliflower (cauliflower), sweet potatoes, yeast, whole grains, and bananas.

Some people may resort to taking a supplement containing 30 micrograms of biotin daily to treat brittle hair and nails, but few studies have proven beneficial, so a biotin-rich diet may be the best option.

2. Mouth ulcers.

Lesions around and inside the mouth may be associated with a deficiency of certain vitamins or minerals. Mouth ulcers (oral thrush) are often caused by a deficiency of iron or B vitamins, as one study indicated a doubling of the risk of developing oral ulcers for those with iron deficiency, in addition to the infection of 28% of patients suffering from deficiency of thiamine (vitamin B1) and riboflavin ( Vitamin B2) and pyridoxine (Vitamin B6).

Angular cheilitis, which causes the corners of the mouth to crack or bleed, may result from excessive salivation or dehydration, but it may result from iron deficiency and B vitamins, especially riboflavin (B2).

 

Iron-rich foods include: chicken, meat, fish, legumes, dark green vegetables, nuts, seeds and whole grains.

Good sources of thiamine, riboflavin, and pyridoxine include: whole grains, chicken, meat and fish, eggs, yogurt, organ meats (guts), legumes, green and starchy vegetables, nuts and seeds.

If you have these symptoms, it may help to add the previous foods to your diet.

8 signs of a vitamin deficiency you should know - eating a balanced, nutritious diet has many benefits - a diet poor in nutrients 

3. Bleeding gums

Bleeding gums may be caused by aggressive brushing of teeth, and may also result from a lack of vitamin C, which helps with wound healing and immunity, works as an antioxidant, and helps protect cells from damage. The body does not make vitamin C, so we need to follow a diet to maintain adequate levels of it.

 

Vitamin C deficiency is rare in those who eat enough fresh fruits and vegetables, but many people are not getting enough. Studies show low levels of vitamin C in 13-30% and deficiency in 5-17% of people.

Deficiency for long periods of time may lead to symptoms such as bleeding gums and falling teeth. Another dangerous consequence of severe vitamin C deficiency is scurvy, which weakens the immune system, muscles and bones, and leads to feelings of fatigue and lethargy. Other common signs of vitamin C deficiency include: easy bruising, slow wound healing, dry and flaky skin, and frequent nosebleeds.

Make sure to eat enough vitamin C, by eating 2 fruits and 3-4 pieces of vegetables daily.

4. Impaired night vision and conjunctivitis

A diet low in vitamin A may lead to a vision problem known as night blindness, which is the lack of the ability to see at night or in low light, due to the importance of vitamin A in the production of rhodopsin, a pigment found in the retina of the eye that helps Night vision.

 

Untreated, night blindness may progress to conjunctivitis (corneal dryness and damage), leading to blindness. Another early symptom of conjunctivitis is the Bitot's spots, which are a raised, white, foamy layer in the conjunctiva that can be partially removed but disappear completely after replacing vitamin A.

Vitamin A deficiency is rare in developed countries, and those with a vitamin A deficiency can eat more foods rich in it, such as: meat and dairy products, eggs, fish, dark leafy greens and yellow-orange vegetables.

You should avoid taking vitamin A supplements unless its deficiency is proven, because it is a fat-soluble vitamin, and may accumulate in the body when consumed in large quantities to become toxic. Symptoms of poisoning with it include: nausea, headache, skin irritation, joint and bone pain, and in severe cases, coma or death occurs.

5. Dandruff

Seborrheic dermatitis (SB) and dandruff are diseases that affect the fat-producing areas of the body, and are itchy and scaly skin. Dandruff is confined to the scalp. Seborrheic dermatitis appears on the face, upper chest, armpits and groin.

The risk of developing these skin disorders increases during the first three months of life, the beginning and middle of puberty. Studies indicate that the two diseases are very common, affecting about 42% of infants and 50% of adults.

Dandruff and seborrheic dermatitis may be caused by several factors, such as: a diet that is poor in nutrients, such as zinc, which is found in seafood, meat, legumes, dairy products, nuts and whole grains, or a diet that is poor in other nutrients such as: niacin (vitamin B3) and riboflavin (vitamin B2) And pyridoxine (vitamin B6), found in whole grains, poultry, meat, fish, eggs, dairy products, legumes, vegetables, starches, nuts and seeds.

6. Hair loss

Hair loss is a common symptom, and 50% of people experience it by the time they are 50 years old. A diet rich in the following nutrients may help slow or stop hair loss:

Iron: Iron enters into the DNA synthesis of deoxyribonucleic acid in cells, including cells in hair follicles, so a low level of iron leads to a halt in hair growth or hair loss.

Zinc: Zinc is essential for protein synthesis and cell division, two processes necessary for hair growth, so zinc deficiency may lead to hair loss. Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds, and whole grains are good sources of iron and zinc.

Linoleic acid (LA) and alpha-linolenic acid (ALA): These are essential fatty acids for hair growth. Leafy vegetables, nuts, whole grains and vegetable oils are rich in linoleic acid (LA), and walnuts, flaxseeds, chia seeds and soy nuts are rich sources of alpha-linolenic acid (ALA).

Niacin (Vitamin B3): This vitamin is necessary to maintain the health of hair, and its deficiency leads to the appearance of alopecia (alopecia), which is small patches without hair. Foods rich in niacin include: meat, fish, dairy products, whole grains, legumes, nuts, seeds, and leafy greens.

Biotin (Vitamin B7): Deficiency leads to hair loss. Foods rich in niacin are also rich in biotin, as well as egg yolks and meat.

Many supplements containing the previous nutrients and other elements are used to promote hair growth and prevent hair loss, and this is in the absence of the level of these elements, but their effectiveness is limited in the absence of a deficiency, and hair loss has worsened instead of treating it, and the role of selenium and vitamin has been proven ( A) in hair loss, two nutrients often added to hair growth supplements. So it is best to choose diets rich in these nutrients rather than supplements, unless your doctor confirms that they are deficient.

7. Red or white blisters on the skin

Keratosis pilaris is a condition that causes goose-like blisters (skin with goose bumps and hair erection) on the cheeks, arms, thighs or buttocks, and may be accompanied by the presence of hair under the skin, and they often appear in childhood and disappear naturally in adulthood, which is of unknown cause. But it may be associated with increased keratin production in hair follicles.

Keratosis pilaris may be due to a genetic cause, however it has also been observed in those who suffer from deficiency of vitamins (A) and (C), so they are advised to eat foods rich in these vitamins in addition to topical treatment preparations, and these foods include meat, dairy products, eggs, fish and leafy vegetables Dark yellow-orange and fruity.

8. Restless legs syndrome

Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is a nerve condition that causes uncomfortable sensations and an uncontrollable desire to move the legs. According to the National Institute of Neurological Disorders and Stroke, RLS affects about 10% of Americans, and women are twice as likely to affect them as men. These symptoms appear in most people at rest or before bed.

The exact causes of restless legs syndrome are not completely specific, but it may be related to iron levels in the blood.Several studies link iron deficiency in the blood to an increase in the severity of symptoms of RLS, and studies also indicate the appearance of these symptoms during pregnancy, which is a stage when iron levels in women are low. . And some evidence suggests that magnesium deficiency may play a role in restless leg syndrome.

Iron supplements generally help reduce the symptoms of RLS, especially in people with iron deficiency, although the effects of supplementation may vary from person to person. In general, it helps to increase your intake of iron-rich foods, such as meat, poultry, fish, legumes, dark leafy greens, nuts, seeds and whole grains.

The combination of these iron-rich foods and fruits and vegetables rich in vitamin C may be beneficial, as they help increase iron absorption, and using iron utensils and avoiding tea or coffee within meals helps enhance iron absorption.

However, unnecessary supplements can cause harm and reduce absorption of other nutrients. High iron levels can sometimes be fatal, so it is best to consult your doctor before taking any nutritional supplement.

In the end, a diet poor in vitamins and minerals causes several symptoms, some of which are more common than others. Eating foods rich in the right vitamins and minerals often helps treat or greatly reduce these symptoms.