Feeling edgy and tired all the time? Do you frequently have to deal with muscle aches? It probably has less to do with stress and more with nutrition deficiency. Not receiving the right amount of vitamins and minerals from your diet could have long-lasting health effects and also lead to other diseases. Here’s how you identify the seven nutrient deficiencies in your body:
Vitamin B12, also known as the energy vitamin, is responsible for the formation of blood cells, neurological functioning and DNA synthesis. If you’re feeling numbness in your legs or hands, fatigue, loss of appetite or anaemia, there is a high chance that you may need to increase your vitamin B12 intake. Try fish, meat, poultry or eggs to up your B12 levels. Fortified cereals and nutritional yeast products should do the trick too.
An anti-inflammatory B vitamin, choline helps in brain and cell membrane development. If you have been rusty lately with remembering dates or coming up with interesting ideas, it’s possible that your choline levels are low. Wheat germ, Brussel sprouts, broccoli, raw milk and grass-fed meat are some of the best sources that can help.
Signs that spell calcium deficiency include fatigue, muscle cramps, abnormal heart rhythm and poor appetite. Stock up on calcium-rich foods like milk, yogurt, cheese, leafy greens for strong bones and better nerve function.
Found in sources like red meat, nuts, whole grains, beans and dairy, zinc is vital for a healthy immune system. It also helps cell production during pregnancy and infancy. Hair loss, diarrhoea, skin sores, slow growth in infants and children – you know where to look when you witness any of these symptoms.
If you have been experiencing nausea, vomiting, fatigue and weakness, boost your intake with legumes, nuts, fish, dark chocolate, yogurt and leafy greens. Magnesium takes care of all your bodily functions like muscle control and energy production, elimination of harmful toxins and regulation of enzymes.
Tell-tale signs that indicate a lack of omega-3 include dry, flaky skin, dandruff, dry hair, brittle nails, menstrual cramps and poor attention span. Make sure you consume fish, flax seeds, walnuts, tofu, cloves, pumpkin seeds and strawberries. They help reduce heart ailments, depression, diabetes and Alzheimer's, among others.
Critical for bone health, a vitamin D deficiency could cause obesity, achy bones, sweating, depression and poor immunity. Getting a sensible exposure to the sun, preferably in the morning hours, servings of milk, salmon, tuna, egg yolks and cheese are ways to get your daily dose of vitamin D.
Supercharge your diet with a regular, healthy balance of nutrients to beat nutrition deficiencies. If you are keen on taking supplements, visit your physician for advice before you load up on them.