Thursday, 20 April 2017

Everyday Symptoms that Indicate a Vitamin or Mineral Deficiency!


Experts have revealed the everyday symptoms which could show you have a vitamin or mineral deficiency, including cracked lips, headaches – and bad breath.
Persistent dandruff, itchy or dry skin, low mood and even stress could also be signs you need more of a certain vitamin or mineral in your diet.
Other issues which could point to a deficiency include thinning hair, a low libido, white spots on your nails and tiredness.
The findings come after a survey by Healthspan to launch its new magnesium range, found 44 per cent of Brits admit they have no idea about the different vitamins and minerals they should be consuming.
One in twenty, of the 2,000 adults polled, believe they need to be eating krill oil and vegetable oil for a healthy body, while some even said they thought kryptonite and kerosene are essential vitamins and minerals.
And almost six in ten admit they are clueless about the signs which could show they are suffering from a mineral deficiency.
Worryingly, almost half of Brits are unaware that taking medications, antibiotics and even drinking tea and coffee can all affect how you absorb vitamins and minerals.
Healthspan’s head of nutrition Rob Hobson said: “Many of these symptoms are things people put up with every day, thinking they are just par for the course.
“But often, they could be a sign that you are suffering a vitamin or mineral deficiency and simply eating foods which contain the item you are lacking could ease your symptoms.
“For example, a headache could be an indicator that you need more magnesium, vitamin B12 and B6 – something you can get from eating pumpkin seeds, prunes, banana or fortified nut milk.
“And even bad breath, while a possible sign of poor oral hygiene, could also be linked to your gut health and an iron deficiency.
“It’s important to bear in mind that your ability to absorb vitamins and minerals can also be affected by medications you are taking, such as antibiotics or the oral contraceptive pill as well as aspects of your diet such as whether you drink tea or coffee.”

Cracking lips can be a sign of a vitamin C or iron deficiency, with eating more red meat, red peppers, kale and tofu a way of boosting levels of the vitamins and minerals in your diet.
Persistent dandruff could be an indicator you need more biotin or vitamin B7 while feeling stressed could be a sign you need to consume more magnesium, zinc or essential fatty acids.
A magnesium deficiency could also be indicated by insomnia, PMS or PMT and restless legs.
Thinning hair could be a result of a mild iron and vitamin C deficiency and white spots on the nails could signal a lack of zinc and iron.
The research found 36 per cent of people have made a conscious effort to boost their intake of certain vitamins and minerals because they felt they were lacking in them, while 28 percent have even sought professional help.
And one in five has suffered from a symptom or health condition which was caused by a vitamin or mineral deficiency.
It also emerged 41 per cent of Brits are currently taking a supplement, with 68 percent of those saying they do so to improve their health.
But almost one in five have the supplement as an insurance policy and one in ten take it for a ‘quick boost.’
Healthspan’s Dr. Sarah Brewer added: “An estimated forty per cent of UK adults take at least one dietary supplement, whether vitamins, minerals, fish oils, glucosamine, isoflavones or herbal remedies such as Devil’s Claw or Saw Palmetto.
“Many people taking a food supplement or herbal remedy are also taking at least one prescribed drug.
“In fact, the popularity of complementary medicine has now increased to the extent that 30% of people use them at the same time as conventional medications.
“Although the risk of serious interactions between vitamins, minerals and prescribed drugs is low, many drugs appear to deplete body stores of vitamins and minerals and, in these cases, a replenishing supplement is desirable – but are you taking the right one?
“Many popular dietary ingredients also deplete levels of certain vitamins and minerals and can interfere with the absorption of food supplements.”

Physical signs and symptoms:What could be:Foods which can help:
Cracking lipsIron and or /vitamin C deficiencyRed meat
Red peppers
Kale
Tofu
Persistent DandruffBiotin or vitamin B7 plus deficient in essential fatty acidsFresh salmon
Almonds
Peanut butter
Sunflower seeds
Thinning hairCould be mild iron and vitamin C deficiencyLemons
Kiwi fruit
Strawberries
Red kidney beans
PsoriasisVitamin D deficiency plus mixed vitamin B, zinc and essential fatty acid deficiencyEggs
Prawns
Fresh tuna
Mushrooms
Itchy /dry skinOmega-6 essential fatty acid deficiencySunflower seeds
Pine nuts
Sesame seeds
Turkey mince
AcnePossible zinc deficiencyCrab
Spinach
Cashew nuts
Cocoa powder
White spots on nailsCould be lack of zinc or ironLean pork
Mushrooms
Chickpeas
Dried apricots
Split brittle nailsIron deficiencyFlaxseed
Chicken liver
Pistachio nuts
Lentils
Red greasy skin at side of noseSign of Vitamin B2 (riboflavin and or vitamin B6 and/or zinc deficiencyFeta cheese
Almonds
Mackerel
Asparagus
Recurrent mouth ulcers, sore tongueIron, folic acid, and vitamin B12, B3 deficiencyBlack beans
Pak choi
Avocado
Trout
Bad BreathPoor oral hygiene but can be linked to gut health as well as iron deficientRaisins
Peas
Fortified breakfast cereals
Adzuki beans
HeadachesMagnesium plus could be vitamin B12 and B6 as well  dietary factorsPumpkin seeds
Prunes
Banana
Fortified soy milk
Lost sense of tastePossible zinc deficiencyEggs
Red meat
Yoghurt
Red kidney beans
DepressionLow in Vitamin
B, Vitamin D, magnesium deficient as well as low in essential fatty acids
Cashew nuts
Kale
Mushrooms
Barley
Low MoodVitamin D as well as the B vitamins and magnesiumQuinoa
Salmon
Avocado
French beans
Low LibidoThis time of year can be vitamin DMushrooms
Fortified breakfast cereals
Mackerel
Eggs
AnxietyA whole raft of deficiencies from vitamin D, magnesium, B vitamins and even calciumTofu
Milk
Bananas
Dates
StressMagnesium, zinc, essential fatty acidsFresh tuna
Cocoa powder
Prawns
Sunflower seeds
Tired all timeB vitamins, iron and magnesium deficiencies but also underactive thyroidDried apricots
Prunes
Liver
Walnuts
Can’t sleep /InsomniaCould be deficient in magnesiumSpring greens
Brazil nuts
Soya beans
Chickpeas
Restless legsLack of magnesium/iron or folateAvocado
Dried oregano
Bulger wheat
Dark chocolate
Aching jointsLow levels of Magnesium, potassium, sodium, vitamin B1 and vitamin D if there is hypocalcaemia (low calcium levels)Trout
Pork
Chia seeds
Macadamia nuts
PMS / PMTLow levels of magnesium and levels of oestrogenCashew nuts
Pumpkin seeds
Mackerel
Wild rice
Cold hands and feetCould be due to anemia so lack of ironRed meat
Kale
Tofu
Cumin
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