Common Vitamin Deficiencies that You Could Have
If you’re not taking a multivitamin or eating well every single day, it can be tough to be sure you’re getting all the nutrients your body needs to thrive and survive. Luckily your body is smart enough to ask for what it needs, and every vitamin deficiency comes with warning signs in the form of symptoms.
If you feel like your body is trying to tell you something, here are 12 common vitamin deficiencies you could be suffering from and the foods you can eat to combat them.
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Iron deficiencies are quite common, particularly among women who menstruate. Iron is the main protein in hemoglobin. It transports oxygen from your lungs to other parts of the body. A severe iron deficiency can cause anemia. Signs of it include fatigue, pale skin, feeling cold, lower immune functions, and even an inflamed tongue.
Doctors recommend that women should get around 18 mg of iron a day while men need only eight mg. Heme iron, which is more easily absorbed into the body, can be found in red meats and animal products. Non-heme iron is slightly harder to absorb and can be found in kidney beans, seeds, broccoli, and leafy greens.
You don’t often hear much about getting enough magnesium like you do iron, but experts say that up to 75 percent of Americans aren’t getting enough of this mineral and that a chronic deficiency can actually have long term effects on your health. Not only does magnesium assist the enzymes in your body that break down food, but it also helps you build DNA, protein, bones, and helps turn food into energy.
An average adult should be getting around 400 mg of magnesium a day. Anything less and you could be experiencing side effects like muscle cramping, memory problems, fatigue, anxiety, and irritability. Magnesium is naturally found in foods like legumes, fish, whole grains, nuts, and seeds.
10. Vitamin A
Not getting enough vitamin A is actually a worldwide problem linked to malnutrition and it is the leading cause of preventable blindness among children in poorer countries.
Vitamin A is an important part of a healthy diet because the body can’t produce it on its own, but it is essential for healthy skin, eyes, immune system, and aids many of your key internal organs. Signs of a vitamin A deficiency include eye problems like night blindness or poor vision, scaly, thick patches on the skin, a thickened tongue, and dry lips.
The FDA recommends a daily value of 5,000 IU of vitamin A from foods like fish, organ meats, leafy greens, squash, carrots, cantaloupes, mangos and dairy products.