Did you know that your vitamin intake is essential for more than just keeping up with your daily nutritional requirements? Vitamins play a huge role in our body’s ability to function properly, and when they are lacking, the effects can be felt from head to toe. This blog post will cover eight common vitamin deficiencies and how they affect the human body.
#1 Vitamin D
This vitamin is vital for muscle function, bone health, and immune system strength. Vitamin D deficiencies can lead to osteoporosis in adults as well as rickets in children.Vitamin D can be found in foods such as milk, beef liver, and tuna fish.
Iron supports energy production by helping produce red blood cells. Deficiencies of this nutrient are the most common cause of anemia (a lack of healthy red blood cells). Symptoms can include fatigue, shortness of breath, and dizziness. Meats – including red meat, turkey, and shellfish – are known to be high in iron, while plant-based foods such as spinach, broccoli, legumes, and seeds are also quality sources of iron.
Thiamine helps convert food into usable energy and aids with cognitive functions like concentration and memory. Those who don’t get enough thiamine will often feel drained both physically and mentally, and they may also experience confusion. Up your thiamine intake by eating plenty of whole grains, nuts, pork, and beans.
#4 Vitamin A
Vitamin A is important for maintaining healthy skin cells and helping the body fight off free radicals that can cause cancer or other chronic diseases. A deficiency of this vitamin can cause dry eyes, a weakened immune system, and an increased risk of infections like measles. By incorporating more dairy products and veggies – specifically carrots, sweet potatoes, and spinach – into your diet, you can ensure that you’re getting a sufficient amount of vitamin A.
Biotin assists in converting food into energy by helping to break down fats and carbohydrates. Getting enough biotin will help you maintain healthy hair and nails, which is why deficiencies will often lead to brittle nails and dull hair. Biotin deficiency has additionally been linked to anxiety disorders such as panic attacks and obsessive-compulsive disorder (OCD). Egg yolks, legumes, mushrooms, and bananas are just a few examples of biotin-rich foods.
This vitamin is instrumental in maintaining a healthy immune system and has been found to help with the treatment of acne. Zinc deficiencies can lead to hair loss on top of other skin issues, such as cracking at the corners of your mouth. Putting more oysters, oats, beans, seeds, and Greek yogurt on your plate can help you avoid this deficiency.
#7 Vitamin B12
Vitamin B12 – found naturally in salmon, beef, eggs, and most dairy products – helps red blood cells to mature and protects nervous tissue in the brain from damage. Deficiency can lead to anemia, weakness, tingling or numbness on one side of your body, depression, and memory loss as well as difficulty maintaining healthy nerve tissues, which could result in a host of neurological problems like cognitive impairment, dementia, or Alzheimer’s disease.
#8 Vitamin K
Vitamin K is important for blood clotting and overall bone strength. Excessive use of alcohol can lead to a deficiency in this vitamin, which is why it’s essential to utilize the American Addiction Centers if you’re struggling with alcohol addition. Deficiencies can lead to excessive menstrual bleeding in women or easy bruising in adults. Eating leafy greens like kale will give you the necessary vitamin K your body needs daily.