What causes vitamin deficiency?
Your body needs 13 essential vitamins, which you can gain by consuming various foods. Because each of these vitamins has a particular purpose in the body, vitamin deficiency can have multiple health consequences depending on which vitamin you are deficient in.
Low vitamin consumption can not only cause vitamin deficiency but can also lead to several serious medical problems. Blood testing is one method to diagnose vitamin deficits. Vitamin deficiency can also be healed with vitamin supplements.
The 13 essential vitamins are:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin C
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7 (biotin)
- Vitamin B9 (folic)
- Vitamin B12
There are many complex types of vitamins, but the vitamins mentioned above are the list of vital vitamins available in the human body. You will be wondering what happens if we face the problem of vitamin deficiency or how to cure the vitamin deficiency problem. Don’t worry. Stay with us will cover all this in the upcoming section.
Diet chart for vitamin deficient patients
Monday
| Breakfast | Oatmeal with almond butter, cinnamon, and blueberries |
| Lunch | Asian salad and grapes |
| Snacks | Kind dark chocolate nuts and sea salt bar, clementine |
| Dinner | Roasted salmon with brown rice, asparagus, and salad |
| Dessert | Delicious mini vanilla ice cream sandwich |
Tuesday
| Breakfast | Mango pineapple smoothie |
| Lunch | Veggie wraps with snap pea crisps and guacamole |
| Snacks | Roasted almonds and dried apricots |
| Dinner | Amy’s Medium chili with broccoli and sweet potato |
| Dessert | 2 kashi chocolate chip cookies |
Wednesday
| Breakfast | Yogurt parfait |
| Lunch | DIY Greek quinoa salad |
| Snacks | Apple with almond or peanut butter |
| Dinner | Crockpot salsa chicken tacos |
| Dessert | Zen almond milk chocolate pudding |
Thursday
| Breakfast | Whole grain cereal with banana and nuts |
| Lunch | PB&J whole grain wrap with hummus and red pepper |
| Snacks | Pumpkin spice Rx bar |
| Dinner | Baked sweet potato with black beans, corn and avocado |
| Dessert | A Square of 70% or higher dark chocolate dipped in peanut butter |
Friday
| Breakfast | Avocado toast with egg |
| Lunch | Asian salad and grapes |
| Snacks | Dry roasted edamame and sliced pear |
| Dinner | Chicken and vegetable fried rice |
| Dessert | ½ cup Almond dream toffee almond fudge ice cream |
Saturday
| Breakfast | Chocolate banana smoothie |
| Lunch | Amy’s lentil vegetable soup with apple and hummus |
| Snacks | Cinnamon roasted chickpeas and clementine |
| Dinner | DIY Greek quinoa salad |
| Dessert | Frozen banana slices dipped in tbsp. peanut butter |
Sunday
| Breakfast | Whole grain waffle sandwich with nut butter |
| Lunch | Crockpot salsa chicken tacos |
| Snacks | Bean tortilla chips with carrots and hummus |
| Dinner | Roasted salmon with brown rice, asparagus and salad |
| Dessert | 2 mini dark chocolate peanut butter cups |
Food You Must have daily to avoid deficiency?
Almonds:
Almonds contain 15 minerals, including vitamin E, magnesium, protein, riboflavin, and zinc. Almonds can be a healthy snacking option at an age when you are constantly juggling multiple tasks. Snacking on almonds instead of unhealthy snacks might make a big difference in your life. A handful of almonds is a practical snack that can be consumed anywhere, any time of day, throughout the year, whether at home, work or while travelling. Don’t underestimate the power of almonds. It comes in the category of a superfood, which means it has many advantages and benefits. Almonds can also help you lose weight.
Lentils:
Lentils have always been a part of our culinary heritage. Their nutrient-rich composition has led to their widespread use in preparing various dishes. These tiny edible beans are high in carbs, fiber, protein, fat, and vitamin B6, making them a delicious and healthy treat.
Quinoa:
Quinoa is one of the most commonly consumed health foods. It contains no gluten and is abundant in protein, fibre, magnesium, iron, potassium, and other antioxidants. Furthermore, the proteins in quinoa provide a variety of amino acids, which are essential for muscle development and immunological function.
Green Leafy Vegetables:
Leafy green vegetables are high in iron, folate, fiber, and various minerals and vitamins, including vitamins A, C, and K, magnesium, calcium, iron, and potassium. Leafy greens are high in antioxidants and can give your body enough nutrition to get through tough times.
Fatty Fish:
Fish have long been consumed for their nutrient-dense nature. It is an excellent source of Omega 3 fatty acids, proteins, and vitamins D and B2. It contains low calories and high in nutrients such as iron, zinc, iodine, magnesium, and potassium.
Yoghurt:
Yoghurt is high in protein and high in vitamins and minerals. It is also a probiotic food that can help you enhance your immune system and prevent digestive issues. A bowl of yoghurt is one of the most basic and widely available foods. For a healthy, go-to snack, combine a bowl of yoghurt with healthy items like muesli or seeds like flaxseeds and sunflower seeds!
Orange:
Oranges are high in vitamins C, A, and calcium; they can be an excellent source of daily nutrition. Oranges not only protect you from seasonal diseases and ailments, but they also aid in improving your immune system.
Different Type Of Vitamin Deficiency?
A vitamin is a micronutrient that is not prepared by the body in sufficient amounts. This is why it is necessary to take in from outside sources for the body’s normal functioning. Inadequate intake of vitamins results in vitamin deficiency diseases.
The following is a list of some of the vitamins and the deficiency diseases caused by them:
Vitamin A
- It is an essential micronutrient from food sources such as carrots, spinach, milk, eggs, liver, and fish. It is required for normal vision, reproduction, growth, and a healthy immune system in an individual.
- Most children below five years of age suffer from xerophthalmia, a severe eye disorder in which the child is at risk of becoming blind. Vitamin A deficiency in a pregnant woman can lead to complications during pregnancy and childbirth.
- Most children under five years of age suffer from xerophthalmia, a dangerous eye illness that puts the youngster at risk of going blind. A pregnant woman’s vitamin A deficiency might cause problems throughout pregnancy and labour.
Vitamins B
- Vitamin B comes in various forms, including B1, B2, B12, and others. The type of Vitamin B deficiency disease a person has is determined by the kind of Vitamin B deficiency.
Vitamin B1
- This vitamin Deficiency causes beriberi, which causes weak muscles and substantial weight loss. The acute deficit can result in paralysis and heart failure.
Vitamin B6
- Insufficiency can cause issues such as anaemia, and skin conditions such as cracks around the mouth are caused by a lack of vitamin B6. It can also result in depression.
- Pernicious anaemia is caused by vitamin B12 deficiency. Muscle and nerve paralysis, excessive weariness, and depression are all symptoms of B12 insufficiency.
Vitamin C
- Scurvy is caused by a lack of vitamin C, bleeding gums, skin patches, and joint swelling. It also affects the immune system and can be very dangerous in severe cases.
Vitamin D
- Rickets is caused by a lack of vitamin D, which causes bone weakness, particularly near joints. It can also lead to tooth decay.
Vitamin K
- Vitamin K is necessary for blood clotting. Its insufficiency is frequent in neonates and causes severe bleeding due to the inability of blood clots to form.
What is Folate Deficiency?
Folate, often known as folic acid, is a B vitamin. It is beneficial to Perform DNA repair. Red blood cells are created by DNA (RBCs) You may develop a folate deficit if you do not consume enough folate. Certain beverages and meals, such as citrus juices and dark green vegetables, are exceptionally high in folate.
A deficiency can also occur if you have an illness or a genetic mutation that prevents your body from absorbing or converting folate to a proper form. Anaemia can be caused by a lack of folate. Anaemia is a condition in which there are insufficient RBCs. Because RBCs carry oxygen, anaemia can deprive your tissues of the oxygen they require.
Folate is particularly significant in women of childbearing age. A lack of folate during pregnancy might result in congenital disabilities.
The majority of people obtain adequate folate from their diet. Folate deficiency can be avoided by many foods now that include additional supplements. Nonetheless, supplements are advised for women who are planning to become pregnant.
Symptoms Of Vitamin Deficiency
Common vitamin deficiency symptoms include:
- Tiredness and poor energy
- Bone density loss
- Dehydrated skin and hair
- Depression
- Excessive bruising or bleeding
- Inadequate wound healing (sores that last for a long time)
- Infection susceptibility
- Skin colour shifts (usually small, flat, light patches on your skin)
FAQS:
Yes, it can be treated. You need to take a perfect diet that includes all types of vitamins in your meal.
Most dietary deficits will take between 6 weeks and 3 months to remedy.
Blood tests can assess a person’s nutritional status by evaluating the levels of critical nutrients in the body and detecting dietary deficiencies such as vitamin insufficiency.
According to research, a deficiency of vitamin D in your body might cause hair loss. One function of vitamin D is to stimulate both new and old hair follicles. When you don’t have enough vitamin D in your system, your hair growth can suffer.
Deficits in vitamin B1 have also been linked to mental health issues such as memory loss, anxiety, sadness, irritability, and insomnia.