Are You Getting Enough Vitamins From Your Diet?

Mouth sores or cracks in the corners of the mouth. Poor night vision and white bumps in the eyes. Red or white bumps on the skin. It's essential to pay attention to symptoms that don't go away.

If fatigue is constant and you can't find relief after a few decent nights of sleep, it's a sign that you may be deficient in some nutrients. Are you getting enough vitamins from your diet? It's important to know if you're getting enough vitamins and minerals from your diet, as deficiencies can lead to serious health problems. To make sure you're getting enough vitamins, it's important to understand what vitamins are, how they work, and what foods contain them. Let's start with the basics: vitamins are essential nutrients that your body needs to function properly.

They help your body produce energy, build and repair cells, and regulate hormones. Vitamins are found in a variety of foods, including fruits, vegetables, grains, dairy products, and meats. Look at the vitamins at the bottom of the food label and you'll see the amount of vitamin D, calcium, iron, and potassium in the food. Dietary fiber is found just below total carbohydrates.

The label will also show the daily percentage value of the nutrient contained in the food. While everyone loses around 100 locks of hair a day, if you suddenly find locks of hair on your pillow or in the shower drain, it's worth mentioning your doctor. It could be a sign of more serious problems, such as low iron levels, which affect energy, or thyroid disease, which could cause sudden and unexplained weight gain or loss. The good news is that you can eliminate iron deficiency with supplements. The recommended daily allowance (RDA) is 8 mg for men over 18 years of age and 18 mg for women.

Vitamin B12 plays an essential role in health by producing hemoglobin, a part of red blood cells that helps the body's cells receive life-giving oxygen. The vitamin is needed for a variety of systems, such as the digestive tract, to work properly. In addition, vitamin B12 deficiency can cause mild cognitive impairment, so if you experience any changes in memory, thinking, or behavior, see your doctor. Over time, vitamin B12 deficiency can permanently damage the nervous system and travel down the spine to the brain. Taking B12 supplements will restore and maintain adequate levels of B12. The body doesn't create vitamin B12 on its own. Healthy adults should ingest 2.4 mg of B12 per day.

For some people, especially those with autoimmune diseases such as pernicious anemia, vitamin B12 must be taken as an injection to help deliver B12 directly to the cells of the stomach. For adults, the recommended daily dose of vitamin D is 600 IU (800 IU for adults age 71 and older). Foods rich in vitamin D include salmon, herring, sardines, canned tuna, oysters, shrimp, and mushrooms. Or choose cow's milk, soy milk, orange juice, oatmeal, and vitamin D-fortified cereals. Adults should get 1,000 mg of calcium daily from food sources and supplements. Calcium-rich foods include salmon and sardines (which are also excellent sources of heart-healthy omega-3 fatty acids), broccoli, and bok choi. Deficiencies can be compounded by the demands that stress places on the body which can actually worsen the deficiencies themselves.

This is why mental health and well-being are as important as your physical condition. This can lead to a weakened immune system, weakness, headaches decreased libido unexplained hair loss and much more. A common and early sign of any vitamin deficiency is fatigue but it's often ignored and dismissed as a symptom of a busy lifestyle. Fatigue is also the first symptom of dehydration so be sure to give your body enough water. Susan Mitmesser vice president of science and technology at Nurish by Nature Made: “The nutrient deficiencies with the greatest impact are the cellular energy nutrients iron vitamin B12 and magnesium” It's important to pay attention to symptoms that don't go away. Iron plays a big role in overall well-being especially for pregnant or menstruating women Iron is an essential component of red blood cells that carries oxygen to all tissues in the body says Elizabeth Somer MA RD a member of Persona Nutrition's medical advisory board. The good news? This is an easy question that you can consult During your next blood test be sure to ask your doctor for a serum ferritin test which can detect iron deficiency before it turns into anemia. Sure everyone has a bad day from time to time but it's essential to get many of the key nutrients that support brain health and mental well-being When You're Feeling Depressed Increase Your Omega-3 Fatty Acids They are essential for normal brain function and cellular communication and are found in fatty fish (try salmon and sardines) and also in seaweed. If you experience muscle cramps along with fatigue numbness and tingling in your arms legs feet and around your mouth you may need to increase your calcium intake Smith director of education at Life Extension Be sure to take supplements along with vitamins D and K for better absorption and healthy distribution of calcium throughout the body. If you find blood in your urine or stool have heavy menstrual periods your gums bleed your nose bleeds frequently or if you bruise easily you may have a vitamin K deficiency The best food sources for replacement are green leafy vegetables fish liver meat and eggs. Access more than 30 brands premium videos exclusive content events maps and much more Quite a few different factors can cause them You may notice that your heels crack in summer when you spend every day in flip flops or that you have an infection like the one responsible Cracked heels may actually be a sign of some vitamin deficiencies If you lack vitamins B3 C or E you may start to see cracks These three vitamins in particular contribute to keeping skin healthy so when they are scarce the body will have difficulty moisturizing and softening the skin on the heels And if you lack vitamin B3 you could develop a condition called pellagra that causes cracks in your heels Pellagra only occurs when you have a severe B3 deficiency but it can cause other symptoms such as skin rashes nausea or mouth sores A moderate lack of vitamin B3 can cause skin dryness irritation or rednessWondering if a vitamin E deficiency is what's behind your cracked heels? If this is the case you should watch for symptoms such as muscle weakness vision problems or changes and dry dull skin A lack...

Shelley Mahlke
Shelley Mahlke

Infuriatingly humble beer fan. Award-winning travel guru. Lifelong internet geek. Professional social media practitioner. Subtly charming web enthusiast. Proud tvaholic.

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