5 Symptoms of Vitamin And Nutrient Deficiencies

Vitamins are factors for all biochemical reactions in the body. We need them to function properly and when at fault, may manifest differently. The causes may be different and no one is exempt. It may be due to a diet based on the excess of processed foods, digestive or food absorption problems, or not eating enough. The good news is that it has a solution because with a balanced diet and reinforcing some aspects, everything can return to normal. Below are 5 symptoms that could be from vitamin and nutrient deficiencies.

Vitamin Deficiency Tip 1:

Muscle cramps and stiffness in your feet, calves, arches of the feet and the back of the legs

  • Deficiency: magnesium, calcium, and potassium. If it happens frequently, it is a valid track.
  • The solution: eat more bananas, almonds, hazelnuts, pumpkin, cherries, apples, grapefruit, broccoli and green leafy vegetables like kale, espinaca and dandelions.

Vitamin Deficiency Tip 2:

Cracks in the corners of the mouth

  • Deficiency: iron, zinc and B vitamins such as niacin (B3), riboflavin (B2), and B12. It is common that vegetarians do not get enough of these. 
  • The solution: eat more salmon, tuna, eggs, oysters, clams, dried tomatoes, spinach, sesame paste, peanut and legumes such as beans and lentils. Iron absorption is enhanced by vitamin C, which helps fight infection, so combine these foods with vegetables like broccoli, red pepper, cabbage and cauliflower.

Vitamin Deficiency Tip 3:

Acne-like red bumps on the cheeks, arms, thighs and buttocks

  • Deficiency: essential fatty acids and vitamins A and D.
  • The solution: lower the intake of saturated and trans fats and increase healthy fats. Incorporate more salmon, nuts such as walnuts and almonds, and seeds like ground flaxseed, hemp, and chia. For vitamin A, leafy greens and other colorful vegetables such as carrots, sweet potatoes and red peppers.

Vitamin Deficiency Tip 4:

Numbness or tingling in the hands and feet (or elsewhere)

  • Deficiency: vitamin B complex, folic acid (B9), B6 and B12. These symptoms may be combined with anxiety, depression, anemia, fatigue and hormonal imbalances.
  • The solution: eat spinach, asparagus, beets, beans (pinto, black, beans), eggs, clams and mussels.

Vitamin Deficiency Tip 5:

Hair loss

  • Deficiency: zinc. When hair loss is directly related to the lack of zinc, usually other events occur simultaneously with hair loss and can be a clue to confirm that this is an eating disorder. 
  • The solution: eat foods that contain zinc such as brewer’s yeast, pumpkin seeds, nuts, whole grains, and unpasteurized milk. Add salmon, mushrooms, cauliflower, soybeans, nuts (especially walnuts), raspberries and bananas.