Vitamin deficiency symptoms: Three signs you may need more vitamins in your diet

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Vitamin deficiency symptoms: Three signs you may need more vitamins in your diet


Vitamin and mineral deficiencies occur when the body is lacking certain vitamins and minerals.

Depending on which vitamin or mineral the body is lacking, causes and symptoms can vary.

For example, an iron deficiency can be caused by loss of blood from the body. Symptoms can include tiredness and pale skin.

A vitamin B12 deficiency can be caused by not getting enough B12 in your diet. Symptoms include fatigue and headaches.

If you experience any of the following symptoms, it could be a sign of a vitamin or mineral deficiency.

Mouth ulcers

Mouth ulcers could be linked to deficiencies in iron or B vitamins, such as B1, B2, B6 and B12.

Both of these can be improved by including foods rich in iron or B vitamins in your diet.

Foods which are rich in iron include meat, beans, nuts, wholegrains, fortified breakfast cereals and dark green leafy vegetables.

Good sources of B vitamins include meat, fish, milk and dairy products, eggs, green vegetables, nuts and seeds.

Brittle hair and nails

If you find your hair or nails keep breaking, it could be a sign of a vitamin B7 deficiency.

Otherwise known as biotin, vitamin B7 helps the body convert food into energy.

“A deficiency in biotin is very rare, but when it does occur, brittle, thinning or splitting hair and nails are some of the most noticeable symptoms,” said medical website Healthline.

Biotin is found in foods like eggs, milk, bananas and rice.

Hair loss

Hair loss can be caused by a deficiency in many different vitamins and minerals, such as iron, zinc, vitamin B3 – otherwise known as niacin – and vitamin B7.

Good sources of zinc include meat, shellfish, dairy products and bread.

Niacin can be found in meat, fish, eggs and milk.

“A diet that provides too little vitamins and minerals can cause the appearance of several symptoms, some of which are more common than others,” said Healthline.

“Often, increasing your intake of foods rich in the appropriate vitamins and minerals can help resolve or greatly reduce your symptoms.”



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