How do you know if you are suffering from a vitamin deficiency? Many of the initial symptoms can often be misunderstood and swept under the rug, especially since they are so similar to those of a common cold.
If you have had a vitamin deficiency in the past, look out for these signs which could get progressively worse without seeing your general practitioner. A simple blood test will determine if you do have a deficiency (most commonly vitamin D and vitamin B12).
High blood pressure
Not only does regular Vitamin D (in both food and sun) help to keep your mind healthy and happy, but it controls your blood pressure as well. Getting some sun on a daily basis can do a world of good for your overall wellbeing and will relax your entire body.
Headaches, migraines and even pain in your arms and legs are all symptoms of Vitamin D deficiency. Make sure to document them if they turn severe or get out of hand, and see your doctor.
Did you know that women who have a Vitamin D deficiency are more likely to suffer from depression than men?
Don’t withdraw or keep to yourself and make sure to tell someone about the severity of the pain you are suffering from. A burden is always lightened with the support of a friend or family member.
Sometimes misconstrued for simple PMS, but it can also be linked to a Vitamin D deficiency. If you don’t get enough serotonin it can certainly impact your mood and is also linked to depression.
Ever find yourself feeling tired and lethargic even after a good nights sleep? If your levels of vitamin D are relatively low, it can make you feel sleepy during the day, which is especially difficult if your job is being compromised by your energy levels.
Sources of Vitamin D
- Whole grains
Image via Australia Natural Health
Vitamins are a great way to fuel the body, and keep any signs of deficiencies away.
It is easier than ever to grab a bottle of water, or protein bar which is already loaded with a number of vitamins to regulate the entire body – some of which we’re not even aware of! But the question we ask is, how much is too much?
Even though vitamins are set in place to help cure the body from any deficiencies, they have to be taken in moderation. Minor changes such as the condition of skin and nails are usually the first indication of overconsumption. Fat-soluble vitamins such as A, D, E, and K are can have the the most catastrophic symptoms if take in excess of their normal dosage.
Common side effects
Since most Vitamin A supplements assist strong, healthy eye function, they should only be taken in moderation. Common side effects usually include vomiting, blurred vision, and can even damage your liver due to an increased intake of supplements.
Although Vitamin C is essential to good health, taking too much of it can have deadly consequences. Since Vitamin C increases the absorption of iron in the bloodstream, it can have catastrophic effects on your entire body. Some other side effects include nausea, stomach cramps, and diarrhoea.
Most Vitamin D supplements are ideal for individuals who work mostly indoors, and aren’t exposed to enough sun. Since this is the case, excess amounts of Vitamin D can cause hypervitaminosis which can cause long-term damage to healthy bones and teeth.
Want to keep your skin looking young and healthy-looking from the inside out? Vitamin E is packed with antioxidant properties, and has little or no side effects when applied topically. If you are using an internal supplement, take notice of any unusual bleeding which could come as a result of haemorrhaging.
Should I stop taking vitamins altogether?
Of course not! The best thing you can do for your body is to have a general blood test. It will easily determine if you are suffering from a deficiency issue, and you can take it from there. Then, only purchase vitamins or additional supplements that your doctor recommends.
What should the daily dosage be?
Most supplements clearly state the recommended dosage for both children and adults, although some people think that taking more will make them feel better – this is not necessarily how vitamins work. To keep your body consistent, take a daily supplement which fits into your current lifestyle; 1-2 vitamin C tablets are enough to keep the body healthy, and help to steer away any colds or influenza.
Are multi-vitamins bad for my body?
Multi-vitamins are often great ways to regulate the entire body in one little capsule. As a general rule, you should only take one per-day. Some vitamins such as iron and calcium can cause toxicity issues, especially if your count is already through the roof.
Regularly have a general check-up at your doctor, and always let them know if you are taking any regular vitamin or supplement which could be influencing your results.
Image via Guardian Lv
Not only will a vitamin E deficiency leave you feeling tired and lethargic, but it can also lead to poor health and a variety of illnesses. While it is difficult to eat your fruits, vegetables and everything else in between, remember to sneak a few of these foods into your diet in order to look and feel your best. Eating a variety of foods high in vitamin E helps to protect the body against heart disease, poor skin, eye damage and even cancer.
This leafy green is packed with calcium, folate and vitamin E to keep your body looking and feeling it’s best. Add some fresh spinach to a salad or sandwich if you want to disguise its taste.
Raw almonds are filled with 7.4 milligrams of vitamin E, which only means you need a small handful each day. Avoid almonds which are roasted since they are only packed with added sugar and preservatives.
Pumpkin and sesame seeds boast high volumes of vitamin E, and even just 1/4 cup will give you about 80% of the recommended daily intake. Sprinkle over your morning breakfast for an extra bit of texture and flavour.
What isn’t kale good for? Other than being high in a number of other nutrients, kale is filled with vitamin E. If you find the taste rather bitter, try and boil about half a cup and add into your meals.
Add some avocado to your salad, sandwich or even as guacamole to enjoy all the health benefits. Avocados are packed with good fatty-acids which have anti-inflammatory properties, fibre, potassium and even vitamin C.
Feel free to incorporate olive oil into your cooking, but don’t forget to enjoy some olives as well. One cup of olives will give 20% of the recommended daily intake.
Broccoli is one of the most nutritious vegetables since it helps to detox the body in a natural way. Although it doesn’t contain large volumes of vitamin E, broccoli will still provide around 4% of the recommended daily serving.
Not only does papaya contain large volumes of vitamin C, but it is also packed in vitamin E as well. Serve as a snack, smoothie and salad for an extra health-kick.
Whether you enjoy raw hazelnuts or hazelnut milk, they both provide almost 20% of the recommended daily intake of vitamin E. Enjoy as a snack, or use as the milk in your cereal each morning.
Plant oils are fantastic sources of vitamin E, and can be used in cooking and the overall preparation of food. Sunflower and wheat germ oil are extremely rich in vitamin E, and can even offer 100% of the daily recommended intake in just one tablespoon.
Image via Food Anthology