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5 Warning Signs of Vitamin Deficiency that you are not Aware of

vitamin deficeiency
HWC Team
August25/ 2015

With today’s diet of processed foods, it is common for everyone to become vitamin deficient. It may be due to not eating the right foods or not absorbing the nutrients properly due to digestive problems. The main problem with today’s diet is all the chips and biscuits you’d love strip you off the required nutrients.

Junk food is almost considered as a dead food. Initially, vitamin deficiency may be subtle but they can end up with impaired functioning since they are co-factors for all the biochemical reactions in the body. When your body is trying to tell something, it may show some unusual signs.

The following are the few vitamin-deficient warning signs that you should react quickly to avoid worsening the condition:

Sign 1

Red or white acne like bumps on the various parts of the body like arms, cheeks, thighs and butt


Essential fatty acids and vitamins A, and D

How to fix?

Eating fish, egg, tuna, sardine and green leafy vegetables can help fix the problem. Try to take more healthy fats like dairy products in your meal. Add walnuts, salmon, almonds and Chia and ground flax seeds to your diet. In order to get vitamin A, eat more of leafy greens, colourful veggies like carrots, sweet potatoes, and capsicum and papaya. This will give you beta-carotene, a precursor to vitamin A which will be used by your body to make the vital nutrient.

Sign 2

Tingling, prickling, and numbness in hands, feet or elsewhere


Deficit of B vitamins like folate (B9), B6, and B12. The symptoms can be combined with depression, anxiety, fatigue, anaemia and hormone imbalances.

How to fix?

Vitamin B deficiency can be fixed by taking proper diet. Go for brown rice, millet, wheat germ, nuts, bran and sprouted grains. You can also consider eating chicken, mutton, banana, salmon, broccoli, red kidney beans, cauliflower, asparagus, cabbage and all green leafy vegetables to fix this problem.

Sign 3

Cracks at the corners of your mouth


Deficit of Zinc, Iron and B vitamins like niacin (B3), riboflavin (B2) and B12. Generally, vegetarians do not get adequate amounts of iron, zinc and B12.

How to fix?

Consume more salmon, eggs, tuna, peanuts, chicken, tomatoes and lentils. Vitamin C helps in absorption of iron, which can fight infection. You can consume these foods with cauliflower and broccoli. Make sure that you are also eating dairy products such as paneer, yoghurt and ghee.

Sign 4

Formation of muscle cramps in the form of throbbing pain in calves, toes, arches of feet and back of legs.


Deficit of magnesium, calcium, and potassium. You can also lose more minerals through excessive sweating.

How to fix?

In order to get rid of this problem, you should have oranges, peanuts, bananas, beans and coconut water. For magnesium deficiency, have dark green leafy vegetables, soybeans and nuts. For calcium, have almonds, carrots, figs, brown rice, raisins, and cashew.

Sign 5

Red, scaly rash on your face and excessive loss of hair


Deficit of Biotin (B7) is the main reason. While storing fat-soluble vitamins (A, D, E, K), your body doesn’t store most B vitamins, which are water-soluble. Also, eating raw eggs makes you vulnerable because a protein in raw eggs called avidin hinders the body’s ability to absorb biotin.

How to fix?

Consume avocados, mushrooms, cauliflower, cooked eggs, salmon, soybeans, nuts, and bananas.

HWC Team

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