Symptoms Of Vitamin Deficiency And Its Natural Sources

Sometimes you may have strange symptoms that have nothing to do with a specific disease, and you may suspect that this may be due to a deficiency in certain types of vitamins, so what are the symptoms of every vitamin deficiency? And what are the natural sources of each vitamin?

Each vitamin has some functions in the body, and when there is a deficiency in any of these vitamins, the patient has distinct symptoms, especially with the vitamin that he is deficient in, so what are the symptoms of a deficiency of each vitamin? What are its various sources? (1)

Symptoms of vitamin deficiency

Symptoms of vitamin deficiency occur because of a severe deficiency in them for a long time. That occurs because of low intake of vitamin sources or due to some diseases that prevent vitamin absorption. (2)

So, in this article, are the most common symptoms of a deficiency of every vitamin people are likely to suffer from it.

Symptoms of vitamin A deficiency and its natural sources

Vitamin A is one of the fat-soluble vitamins and has a crucial role in maintaining the skin, intestines, respiratory system, and vision health, especially color recognition and night vision. (3, 4)

Vitamin A deficiency is common among people on low incomes due to malnutrition. It is more common in women and children, pregnant women, people with chronic diarrhea, liver, pancreatic, and celiac disease.

1. Symptoms of Vitamin A deficiency

Symptoms of vitamin A deficiency usually appear in cases of severe deficiency. So, the symptoms of vitamin A deficiency are as follows:

Night blindness, or difficulty seeing at night. (5)

Dry eyes, skin, hair, and anybody tissues in general. (6)

Increase the chances of infection.

Defect in the retina.

The appearance of white spots in the white areas of the eye. (7, 8)

Broken nails.

2. Sources of Vitamin A.

Sources rich in Vitamin A include: (9, 10)

Dark leafy vegetables.

Orange fruits and vegetables such as carrots, mangoes, pumpkin, sweet potatoes, and melon.

Eggs.

Tuna.

It is best not to use vitamin A supplements to make up for this vitamin deficiency, unless under your doctor’s supervision, if necessary. That is because vitamin A is soluble and stored in fat. That causes dangerous side effects due to an increase in the level of vitamin A in the body. (11)

Symptoms of deficiency of B group vitamins and their natural sources

The B vitamins are varied groups. And the symptoms of a deficiency in any of its vitamins differ from the rest.

Each of these vitamins has a specific function. They also cooperate to function together to maintain the health of the various organs of the body. These organs include the nervous system, the production of red blood cells, and the health of body cells in general for their role in the formation of DNA.

1. Symptoms of deficiency of B vitamins

So, here are the main symptoms of a deficiency of each vitamin in the B group of vitamins:

Vitamin B1 or thiamine

Fatigue and sensitivity, and if the deficiency is severe, then it may cause Beriberi disease, which affects the nerves, muscles, heart, and brain. (12, 13)

Vitamin B2 or Riboflavin

Riboflavin deficiency causes scales on the scalp and cracks on the edges of lips. (14)

Vitamin B3 or niacin

Niacin deficiency causes confusion, dementia, peeling skin, muscle weakness, diarrhea, poor memory, lack of concentration, depression, and mania. (15)

Vitamin B5 or pantothenic acid

Pantothenic acid deficiency causes cramps, a scaly rash, redness of the tongue, cracks in the corners of the mouth, and also a feeling of tingling in the feet and hands. (16, 17)

Vitamin B7 or Biotin

The gradual loss of head and body hair, the emergence of a rash around the eyes, nose, mouth, and anus area, broken nails, depression, and in some cases epileptic seizures. (18)

Vitamin B9 or folic acid

Fatigue, anemia, paleness, apnea, dizziness, redness and inflammation of the tongue, decreased taste, weight loss, and also depression. (19)

Read also: 5 Proven Benefits of Vitamin B9

Vitamin B12 or cobalamin

Fatigue, anemia, paleness, shortness of breath, dizziness and lightheadedness, slow reactions, difficulty walking, confusion, and also confusion. (20)

2. Sources of B vitamins

B vitamins are present in several food sources, such as: (21, 22)

Milk and cheese products.

Eggs.

Red meat.

Seafood.

Fruits.

Green leafy vegetables.

Avocado

Beetroot.

Whole grains.

Legumes.

Soy products.

Nuts.

A doctor can prescribe a vitamin B complex supplement, which contains all the needs in B vitamins.

Symptoms of vitamin C deficiency and its natural sources

Vitamin C is one of the vitamins necessary for promoting the health of the immune system, teeth, and bones, and it also has a crucial role in wound healing.

1. Symptoms of Vitamin C deficiency

Vitamin C deficiency leads to a condition called scurvy, and the symptoms of its deficiency are as follows: (23, 24)

Inflammation and bleeding of the gums.

Weak immune system.

Slow wound healing.

Dry skin.

Brittle hair.

Nose bleeding.

Joint pain.

A weakness of tooth enamel.

Overweight.

2. Sources of Vitamin C.

It is important to get vitamin C from food because the body cannot manufacture it, and its sources include: (25, 26, 27)

Citrus fruits like oranges and grapefruit.

Broccoli

Cauliflower.

Watermelon.

Cantaloupe.

Blueberry fruits.

Leafy vegetables.

Mango.

Papaya.

Sweet-spicy.

Pineapple.

Potatoes.

Tomatoes.

Symptoms of vitamin D deficiency and its natural sources

Vitamin D is one of the essential vitamins for health. Its deficiency may cause many health problems, such as osteoporosis, rickets in children, a weak immune system, asthma, diabetes, and heart disease. Some studies also indicate that its deficiency has a role in the occurrence of cancer. (28, 29)

1. Symptoms of vitamin D deficiency

Here are the most known symptoms of vitamin D deficiency:

Persistent depression, anxiety, and mood swings.

Low calcium levels in the blood, which may lead to osteoporosis.

Exhaustion.

Joint pain, especially backs and knee pains.

Problems with blood sugar levels.

Weak immune system.

Gain weight.

2. Sources of Vitamin D.

Exposure to the sun for a sufficient time can compensate for the lack of vitamin D, and you can also obtain vitamin D from natural sources such as salmon, eggs, shrimp, cod liver oil, and red meat. You can also get it from a vitamin D supplement under a doctor’s supervision. (30, 31)

Symptoms of vitamin E deficiency and its natural sources

Vitamin E is an important antioxidant that helps to delay signs of aging, reduce the chances of developing diseases, such as cancer, and it is also necessary for the immune system. (32)

1. Symptoms of vitamin E deficiency

Common symptoms of vitamin E deficiency are:

Nausea and loss of appetite.

Anemia.

Weak immune system.

Eye and retina problems.

Sharp chest pain, especially in males.

Weak muscles and extremities.

Muscle and nerve cramps.

Feeling of numbness in the arms or feet.

Lack of focus and feeling unsteady.

Digestive problems.

Low fertility, due to weak testicles, and a high chance of miscarriage.

2. Sources of Vitamin E

There are many sources rich in Vitamin E, such as: (33)

Dark leafy vegetables like spinach.

Legumes.

Nuts and peanuts.

Oats.

Olives.

Wheat germ oil.

Avocado

Sweet potato.

Bell pepper.

Watercress.

Broccoli

Symptoms of vitamin K deficiency and its natural sources

Vitamin K is necessary for regulating the processes of blood clotting in the body. Its presence also helps to quickly stop bleeding caused by injuries. It is also essential for bone health, reduces the chances of osteoporosis, and is one of the fat-soluble vitamins. (34, 35)

1. Symptoms of vitamin K deficiency

Symptoms of vitamin K deficiency in the body are as follows:

Ease of bruising.

Excessive bleeding if a wound occurs, even if it is minor, from the nose, stomach, or intestines, which may cause vomiting accompanied by blood or the appearance of blood in the stool or urine.

Low bone density and susceptibility to fractures.

2. Sources of Vitamin K.

Natural sources of vitamin K are many and varied, such as: (36)

Leafy greens, such as spinach, watercress, and parsley.

Legumes and soybeans.

Asparagus

Broccoli and cauliflower.

Meat and liver.

Eggs.

Seafood.

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