Test for Vitamin Deficiencies
Slow-healing bruises, brittle nails and flaky skin are all symptoms of vitamin and mineral deficiencies. They exist as helpful signals indicating that our body is lacking nutrients, though many either ignore the problem or choose to treat the symptom instead of the cause. Conducting a simple self test of tracking symptoms will remind and motivate you to eat a more nutritional diet. However, certain signs can indicate a more serious problem, so it's important to maintain regular checkups with your doctor.
Significance
Vitamins and minerals are essential nutrients that our body needs in order to grow, function and develop normally. Nutritional deficiencies can lead to many problems including hormonal imbalances that can cause mood swings, depression, as well as other health problems like scurvy (a sign of vitamin C deficiency) and other degenerative conditions.
Facts
It's important to keep in mind that lifestyle habits and stress can affect the absorption of nutrients. According to the American Journal of Public Health, smoking and drinking alcohol depletes vitamin C in the body. Additionally, a cup of coffee can cut iron absorption to one-third because of tannic acid, which is also found in teas.
Considerations
Vitamin deficiency also affects mineral absorption. For instance, vitamin D helps the body absorb calcium, which is crucial for building bone density and strong teeth. Calcium also helps metabolize iron and aids muscle movement when combined with magnesium. A rich source of calcium can be found in milk, cheese, yogurt, tofu, spinach and other green leafy vegetables.
Detection
Although there is no surefire way to test for vitamin deficiencies without getting a blood or urine test, you can get a rough idea by taking a step back every other week and asking yourself the following questions:
1. Do I show any outward signs such as having a lack of energy, inflamed gums, acne, dry skin, dandruff or slow-healing bruises?
2. Currently what is the bulk of my diet?
3. Am I eating too much of one food group?
4. Am I eating enough fruits and vegetables?
Identification
Vitamin A is important for good vision, skin and hair. Food sources include dairy products, spinach, broccoli, lettuce, carrots, peppers, sweet potatoes, melons and mangoes.
Vitamin B6 is important for breaking down proteins and fats. Deficiency signs include water retention, muscle tremors and cramps. Food sources include nuts, cereals, broccoli and cauliflower.
Vitamin B12 is important for a healthy nervous system. Deficiencies are more difficult to detect since it takes a long time to show up. Anemia is a common result. Food sources include lean red meat, eggs and cheese.
Vitamin C maintains a healthy immune system, helps repair tissues and quickens the recovery of wounds. Deficiency signs include nose bleed, inflamed gums, chronic fatigue, red pimples and frequent colds. Food sources include citrus fruit, strawberries, kiwis, peppers and broccoli.
Vitamin D affects the absorption of calcium, which is important for strong teeth and bones. Deficiency symptoms include hair loss, tooth decay, painful bones. Sources include sunlight, dairy products, eggs and fish.
Vitamin E is a powerful antioxidant that helps slow the aging process and helps repair skin tissues. Food sources include sunflower seeds, peanuts, peanut butter, almonds, wheat germ and asparagus.
Prevention/Solution
Include lots of fruits and vegetables in your diet to decrease chances of vitamin deficiencies and maintain a healthy body. Before taking any kind of supplements, consult your doctor. An excess of certain vitamins can be toxic, such as vitamins A and B6. The safest route is to eat a well-balanced diet by following the food pyramid and eating plenty of fruits and vegetables.
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