Vitamin deficiency is the condition of a long-term lack of a vitamin. We all expect to live a long and healthy life and we must be aware of the reality that ot is not possible until and unless we improve our food choices and inculcate edibles beneficial for us. Vitamins and minerals are essential components of our body to function normally. There are about 13 vitamins along with tons of minerals required by the body. But in today's fast moving world of multi tasking, 'Do you believe that your body is as healthy as you think?' Well practically not. If these micro as well as macro nutrients not ingested can result in shutting down of metabolic activities of the body, but since we know that our body is such a magnificient machine that instead of shutting down on its own, gives clear symptoms which can be interpreted easily. So today we are going to exploresome symptoms of essential vitamin deficiency and I am going to tell you the best way through which you can fulfil these deficiencies and remain healthy.
Calcium is undebatably one of the most impotant nutrient in our body. Have you ever heard a cracking sound when you bend or crouch? Or while stretching your arms or legs? This is a clear sign that your body is deficient in Calcium. Try including dairy products in your diet to fulfil its need. Some other powerful ways include mixing 2 pinches of calcium carbonate (choona) in 1 bowl of curd and consume it in morning empty stomach. This is the best and the most powerful way to fulfil calcium deficiency.
Are you facing a lot of hair fall? Or you see small cuticles getting peeled off just beside your nail? This is a clear indication that your body lacks in Biotin. Biotin is made by the body on its own but our modern lifestyle obstructs its production. Try to include probiotic foods in your diet. 1 bowl of plain curd every morning empty stomach is the best probiotic your can ever have in your life.
Are you facing poor skin and hair health? Or you have weak eyesight? This might be the clear indication that your body is deficient in Omega-3 fatty acids. If I talk about this nutrient, I might require a whole new post, but anyways there are various sources for absorbing Omega 3. If you are a non-vegetarian, then you can easily can get it from fishes but if you are vegetarian try consuming 1 handful of flax seeds (see translation) everyday which you can easily get from normal retail shops.
Peeling of skin on fingertips, stiff and painful joints and hair loss can be a major can be major symptoms of Omega 9 deficiency. It's vital for heart health and blood sugar control. It increases the "Good Cholestrol" in the body and reduces the "Bad Cholestrol" thereby helping to eliminate plaque build up in arteries. It can be found in various foods like eggs, cashews, almonds and other dry fruits.
Probably you might haven't heard this name before but it is among the most important nutrients in our body. If you suffer from poor memory like forgetting what work you have to do next or what thing you have to say next, then this is is a clear indication that your body is craving for Selenium. Selenium rich foods include eggs, banana, spinach, mushroom.
Observe your nails, do you have some white marks over them. This is a clear sign that your body desperately needs Zinc. Try including- nuts, seeds and lentils in your diet. Well being healthy is not always boring. You can eat dark choclates to fulfil this deficiency. Yes you heard me right, Chocolates, since they are high in zinc can be used as a good source of zinc for a sweet tooth like me, but only dark choclates and not any other one.
Do you have brittle nails? Or you feel dizzy and fatigue quickly? This might be the indication that your body is deficient in Iron. I need not to tell you that how much Iron is important to produce Hemaglobin in our body. You can fulfil this deficiency just by cooking food in iron utensils which have no coating over them. You can also consume leafy vegetables to fulfil it's deficiency.
Have you suffered high blood pressure levels? Or problems while breathing? Well, this reflects that your body is deficient in magnesium. Magnesium is important to keep your cardio-vascular health in check and prevent you from diseases like Asthama. Have atleast 5-6 bananas a week and you will forget tbis deficiency forever.
Phosphorus deficiency is rare but you can't neglect its importance in the body. If you suffer from anxiety and a sudden change in body weight abnormally then you're deficient in phosphorus. Try consuming nuts and dairy products to mark an end on this deficiency.
Premature gray hairs and problems with memory and learning is something every 3rd out of 5 teenager face nowadays. If you're one of them then quickly supply your body with Copper. Just drink 1-2 glasses of water in the morning stored in a copper vessel kept overnight to say good bye to this deficiency.
Are you distressed by digestive problems? Or face continuous muscle cramps and stiffness? This potrays that your body is deficient in Potassium. Potassium has numerous benefits including the regulation of blood pressure, muscle strengthand even prevents kidney stones. For having approved sources of Potassium, start eating bananas, oranges, raisins, grapes, e.t.c. along with your normal diet.
Are you too skinny? Or too fat? What I mean here is the extreme level of skinniness or obesity. If yes then your body is crying for Iodine. Iodine regulates the normal functioning of the thyroid gland as well as the metabolism. It also prevents us from Goitre. To fulfil this deficiency just eat a balanced meal with lots of green vegetables. You will never need those synthetic Iodised salts to fulfil this deficiency if you follow the above.
Are you sensitive to loud noises and get into stress effortlessly? This indicates that that you are deficient in Sulphur. Sulphir contains the key elements which determines how your skin looks from outside. Include peanuts, cow milk, eggs and oranges to completely eliminate this deficiency.
Is your skin dry and damaged? Or you suffer from bleeding gums or frequent ulcers in mouth? This is a crystal clear indication that your body immediately needs Vitamin C. The most powerful way to fulfil this deficiency is to eat one Indian gooseberry (amla) everyday. Other sources include lemon, oranges, guavas and capcicum. Please keep in mind that Vitamin C and Iron go hand in hand because if iron consumed without Vitamin C, then it will have no effect and all the iron would be a total waste.
NOTE:- A single amla contains Vitamin C equal to that of 20 oranges. This means that whenever you eat 1 amal, you consume 20 oranges.
Do you have blurred vision problem when it gets dark? Or you have dry eyes? This clearly means that you are deficient in Vitamin A. Vitamin A is very hard to digest so always prefer taking it in liquid form. Some sources include, liquid healthy fats like Ghee and butter.
Can you lift weights easily or you muscle hurts that time? Have you seen cracked corners of your mouth often? Or you face numerous skin disorders? If tbis is something you face then this may be the indication for Vitamin B complex deficiency. Vitamin B complex is a key player in maintaining cellular health. Vitamin B has various parts like B2, B5, B12 and 5 others. So to get all of them at once you shoud give space to whole grains, eggs, legumes, seeds and nuts in your diet.
Vitamin E is a must for having a healthy skin. It is also responsible for keeping our nervous system strong and can even enhance the ability to transmit signals to brain. The most common symptoms reflected by the body in this deficiency is the difficulty in controlling the body movements like walking, vision deterioration and immune system problems. You can add peanuts, almonds, spinach, mangoes, e.t.c. to fulfil this deficiency.
Do your wounds bleed excessively and takes a lot of time to clot? Or these blood clots appear under your nails frequently? This can be a direct sign that the deficiency of Vitamin K is developing inside your body. To cure this deficiency include cabbage, cauliflowers and green leafy vegetables.
Last but certainly not the least we have Vitamin D deficiency, which is the most common one among all and almost 75% of people face this. Do you face Calcium deficiency even after consuming calcium rich products? Or you have weak bones? If yes, then unfortunately you are among the 75% people suffering from this deficiency. Best source of Vitamin D is none other than the Sun itself. Just do a simple activity like walking for only 15 minutes under sun which will instantly provide more than enough Vitamin D.
NOTE:- Just like Vitamin C and Iron, Calcium and Vitamin D also go hand in hand and if Calcium consumed without Vitamin D then it is not more than a waste as Vitamin D is responsible for the absorption of Calcium in the body.
Thanks and that's all for today. Hope you enjoyed this post. If you want to know something from me then just mail me at
"blogging.bethebest@gmail.com"
Check out our previous posts here-
CAUSES AND TREATMENTS TO TURN GRAY HAIRS TO BLACK NATURALLY/ PREVENT PREMATURE AGING OF HAIRS
EYE CARE HABITS AND THE WAYS TO CURE VISION
99% OF PEOPLE DRINK WATER THE WRONG WAY
9 WAYS TO BOOST DIGESTION...
SKIN CARE TIPS AND THE WAYS TO MAINTAIN IT
So let's get started-
Number one on the list is-
1. CALCIUM-
Calcium is undebatably one of the most impotant nutrient in our body. Have you ever heard a cracking sound when you bend or crouch? Or while stretching your arms or legs? This is a clear sign that your body is deficient in Calcium. Try including dairy products in your diet to fulfil its need. Some other powerful ways include mixing 2 pinches of calcium carbonate (choona) in 1 bowl of curd and consume it in morning empty stomach. This is the best and the most powerful way to fulfil calcium deficiency.
2.BIOTIN-
Are you facing a lot of hair fall? Or you see small cuticles getting peeled off just beside your nail? This is a clear indication that your body lacks in Biotin. Biotin is made by the body on its own but our modern lifestyle obstructs its production. Try to include probiotic foods in your diet. 1 bowl of plain curd every morning empty stomach is the best probiotic your can ever have in your life.
3. OMEGA 3 -
Are you facing poor skin and hair health? Or you have weak eyesight? This might be the clear indication that your body is deficient in Omega-3 fatty acids. If I talk about this nutrient, I might require a whole new post, but anyways there are various sources for absorbing Omega 3. If you are a non-vegetarian, then you can easily can get it from fishes but if you are vegetarian try consuming 1 handful of flax seeds (see translation) everyday which you can easily get from normal retail shops.
4. OMEGA 9 -
Peeling of skin on fingertips, stiff and painful joints and hair loss can be a major can be major symptoms of Omega 9 deficiency. It's vital for heart health and blood sugar control. It increases the "Good Cholestrol" in the body and reduces the "Bad Cholestrol" thereby helping to eliminate plaque build up in arteries. It can be found in various foods like eggs, cashews, almonds and other dry fruits.
5. SELENIUM-
Probably you might haven't heard this name before but it is among the most important nutrients in our body. If you suffer from poor memory like forgetting what work you have to do next or what thing you have to say next, then this is is a clear indication that your body is craving for Selenium. Selenium rich foods include eggs, banana, spinach, mushroom.
6. ZINC-
Observe your nails, do you have some white marks over them. This is a clear sign that your body desperately needs Zinc. Try including- nuts, seeds and lentils in your diet. Well being healthy is not always boring. You can eat dark choclates to fulfil this deficiency. Yes you heard me right, Chocolates, since they are high in zinc can be used as a good source of zinc for a sweet tooth like me, but only dark choclates and not any other one.
7. IRON-
Do you have brittle nails? Or you feel dizzy and fatigue quickly? This might be the indication that your body is deficient in Iron. I need not to tell you that how much Iron is important to produce Hemaglobin in our body. You can fulfil this deficiency just by cooking food in iron utensils which have no coating over them. You can also consume leafy vegetables to fulfil it's deficiency.
8. MAGNESIUM-
Have you suffered high blood pressure levels? Or problems while breathing? Well, this reflects that your body is deficient in magnesium. Magnesium is important to keep your cardio-vascular health in check and prevent you from diseases like Asthama. Have atleast 5-6 bananas a week and you will forget tbis deficiency forever.
9. PHOSPHORUS-
Phosphorus deficiency is rare but you can't neglect its importance in the body. If you suffer from anxiety and a sudden change in body weight abnormally then you're deficient in phosphorus. Try consuming nuts and dairy products to mark an end on this deficiency.
10. COPPER-
Premature gray hairs and problems with memory and learning is something every 3rd out of 5 teenager face nowadays. If you're one of them then quickly supply your body with Copper. Just drink 1-2 glasses of water in the morning stored in a copper vessel kept overnight to say good bye to this deficiency.
11. POTASSIUM-
Are you distressed by digestive problems? Or face continuous muscle cramps and stiffness? This potrays that your body is deficient in Potassium. Potassium has numerous benefits including the regulation of blood pressure, muscle strengthand even prevents kidney stones. For having approved sources of Potassium, start eating bananas, oranges, raisins, grapes, e.t.c. along with your normal diet.
12. IODINE-
Are you too skinny? Or too fat? What I mean here is the extreme level of skinniness or obesity. If yes then your body is crying for Iodine. Iodine regulates the normal functioning of the thyroid gland as well as the metabolism. It also prevents us from Goitre. To fulfil this deficiency just eat a balanced meal with lots of green vegetables. You will never need those synthetic Iodised salts to fulfil this deficiency if you follow the above.
13. SULPHUR-
Are you sensitive to loud noises and get into stress effortlessly? This indicates that that you are deficient in Sulphur. Sulphir contains the key elements which determines how your skin looks from outside. Include peanuts, cow milk, eggs and oranges to completely eliminate this deficiency.
14. VITAMIN C-
Is your skin dry and damaged? Or you suffer from bleeding gums or frequent ulcers in mouth? This is a crystal clear indication that your body immediately needs Vitamin C. The most powerful way to fulfil this deficiency is to eat one Indian gooseberry (amla) everyday. Other sources include lemon, oranges, guavas and capcicum. Please keep in mind that Vitamin C and Iron go hand in hand because if iron consumed without Vitamin C, then it will have no effect and all the iron would be a total waste.
NOTE:- A single amla contains Vitamin C equal to that of 20 oranges. This means that whenever you eat 1 amal, you consume 20 oranges.
15. VITAMIN A-
Do you have blurred vision problem when it gets dark? Or you have dry eyes? This clearly means that you are deficient in Vitamin A. Vitamin A is very hard to digest so always prefer taking it in liquid form. Some sources include, liquid healthy fats like Ghee and butter.
16. VITAMIN B COMPLEX-
Can you lift weights easily or you muscle hurts that time? Have you seen cracked corners of your mouth often? Or you face numerous skin disorders? If tbis is something you face then this may be the indication for Vitamin B complex deficiency. Vitamin B complex is a key player in maintaining cellular health. Vitamin B has various parts like B2, B5, B12 and 5 others. So to get all of them at once you shoud give space to whole grains, eggs, legumes, seeds and nuts in your diet.
17. VITAMIN E-
Vitamin E is a must for having a healthy skin. It is also responsible for keeping our nervous system strong and can even enhance the ability to transmit signals to brain. The most common symptoms reflected by the body in this deficiency is the difficulty in controlling the body movements like walking, vision deterioration and immune system problems. You can add peanuts, almonds, spinach, mangoes, e.t.c. to fulfil this deficiency.
18. VITAMIN K-
Do your wounds bleed excessively and takes a lot of time to clot? Or these blood clots appear under your nails frequently? This can be a direct sign that the deficiency of Vitamin K is developing inside your body. To cure this deficiency include cabbage, cauliflowers and green leafy vegetables.
19. VITAMIN D-
Last but certainly not the least we have Vitamin D deficiency, which is the most common one among all and almost 75% of people face this. Do you face Calcium deficiency even after consuming calcium rich products? Or you have weak bones? If yes, then unfortunately you are among the 75% people suffering from this deficiency. Best source of Vitamin D is none other than the Sun itself. Just do a simple activity like walking for only 15 minutes under sun which will instantly provide more than enough Vitamin D.
NOTE:- Just like Vitamin C and Iron, Calcium and Vitamin D also go hand in hand and if Calcium consumed without Vitamin D then it is not more than a waste as Vitamin D is responsible for the absorption of Calcium in the body.
Thanks and that's all for today. Hope you enjoyed this post. If you want to know something from me then just mail me at
"blogging.bethebest@gmail.com"
Check out our previous posts here-
CAUSES AND TREATMENTS TO TURN GRAY HAIRS TO BLACK NATURALLY/ PREVENT PREMATURE AGING OF HAIRS
EYE CARE HABITS AND THE WAYS TO CURE VISION
99% OF PEOPLE DRINK WATER THE WRONG WAY
9 WAYS TO BOOST DIGESTION...
SKIN CARE TIPS AND THE WAYS TO MAINTAIN IT
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