The best way to ensure that you’re getting all the vitamins your body needs to function properly is to eat a healthy and balanced diet. In fact, one of the main reasons many people suffer from deficiencies, is that they don’t eat the way they should. But even if you eat a healthy and balanced diet, the way your food is stored, a lack of freshness and processing can greatly affect the vitamins your body is able to absorb.
The list below describes how certain vitamins are essential to your health, some symptoms you may recognize if you’re suffering from a deficiency and the foods you should eat to get your vitamin levels back on track. There are supplements you can take, but usually the best source is the all-natural way through food.
Vitamin B12 has an extremely important role in our body because it encourages DNA production and helps in the making of new neurotransmitters in the brain, which is a reason enough to make sure we incorporate the needed amount every day. However, there are some symptoms that indicate vitamin B12 deficiency such as: swollen tongue, hallucinations, paranoia, weakness, fatigue, loss of memory, hand, feet and leg numbness, anemia and difficulty walking.
If you have this deficiency, you should incorporate more fish, meat, milk products and poultry because vitamin 12 can be usually found in animal products. In case you are vegan, try to consume non-dairy milk, meat substitutes, and cereals for breakfast.
Magnesium detoxifies the body of environmental toxins and prevents the occurrence of cardiovascular diseases and migraines. Some studies have showed that magnesium has the power to lower the risk of diabetes for people who are at a higher risk. Unfortunately, 80% of us have magnesium deficiency.
The most common symptoms are decreased appetite, nausea, vomiting, fatigue, and weakness. Additionally, a severe deficiency can cause numbness, cramps, seizures, and personality changes, as well as low levels of potassium or calcium.
If you suffer from magnesium deficiency, a good way to increase the magnesium levels is to consume more dark-leafy veggies like spinach, Swiss chard, and seaweed. Also, nuts, seeds, and beans are highly recommendable. Avocado is another great source of magnesium.
The best way to get vitamin D is to let it soak into your skin from the sun, but the benefits of this vitamin are much deeper than that. Vitamin D is key to bone health, and without it, Everyday Health says it can actually cause osteoporosis.
The symptoms of a vitamin D deficiency include: fatigue and muscle aches or weakness, being over the age of 50, obesity, feeling blue, head sweating and poor immune function.
To get the vitamin D you need to get out into the sun. You need only enough sunlight to make your skin one shade darker; any more than that is harmful to your body and actually won’t help you produce more vitamin D. Everyday Health says you can also reach for fortified milk and yogurt daily, as well as fatty fish.
Another nutrient that is extremely important for our body is iron because it helps the body produce red blood cells. When the iron levels are low, the body is unable to carry oxygen and this can cause serious issues. The most common symptoms of iron deficiency are pale skin, dull, sparse hair, and fatigue.
In order to increase the iron levels, try to consume more lentils, beans, spinach, beaf and oysters.
Calcium is very important for the health of the bones, as well as for muscle control and nerve function. The most common symptoms of calcium deficiency are fatigue, poor appetite, muscle cramps, and abnormal heart rhythms. One of the best ways to increase your calcium levels is to eat raw foods like leafy greens, milk, carob, wheat grass, and the pith of citrus fruits.
Also known as folic acid, folate is an extremely important vitamin for pregnant women and any women of childbearing age. Folate keeps cells and red blood cells in check, and a decrease in folate can cause neural tube defects in unborn children.
The symptoms of a folate deficiency include: fatigue, gray hair, ulcers in your mouth, poor growth and tongue swelling.
To combat a folate deficiency, the folks at Everyday Health suggest pregnant women and women of childbearing age take a supplement. You can also get folate from fortified cereals, beans, lentils, leafy greens and oranges.
We should never allow to stay vitamin E deficient because this vitamin is crucial for the brain health, protection against aging and maintenance of normal cholesterol levels.
Most frequent symptoms include: unsteady walking, muscle weakness, vision problems, and loss of muscle mass.
Treatment of vitamin E deficiency can be done with natural supplement marked as the ‘d-’ form like d-alpha-tocopherol. On the other hand, you can also intake vitamin E through foods like green veggies, legumes, olive oil, almonds, walnuts and hazelnuts.