Symptoms of Nutritional and Vitamin Deficiencies

By Bill H.

The symptoms of nutritional and vitamin deficiencies we cover here in this article are examples of somewhat severe cases.

However, even if you are not noticing some or all the symptoms, it does not mean that you are getting all of the nutrients and vitamins that are necessary to help you achieve optimum health. Many people today opt for shortcuts in their eating choices either because of laziness or because of a hectic schedule that just makes it easier to grab some fast food on the way home. Most of which lack heavily in the proper nutrients and vitamins and actually contain a lot of poor ingredients that don’t do your body any favors.

Do yourself a favor and start to cook more of your own meals. With today’s relatively inexpensive appliances such as the Insta-Pots and Slow Cookers, you can fix your whole meal in one pot and either have it waiting for you when you get home or many times with the Insta-Pots in as little as 30-40 minutes. Hot and healthy. It will make a world of difference for your health.  Click on the image below for all the details at Amazon.

Instant Pot

Are you getting all the nutrients you need for your body to function properly? Guess what? Regardless of what you believe, the answer is probably not. The caveman diet, the ketogenic diet, dairy-free diet, Atkins, South Beach, Dukan, carb-restricting and fat-free diets can all leave unhealthy holes in a smart nutritional approach to what you eat. This could lead to the symptoms of nutritional and vitamin deficiencies which harm your health, both mentally and physically.

The following 7 nutritional deficiencies and their symptoms are the most common in the United States, and in other modern societies.

Accompanying each deficiency is a list of the foods you can target for replacing the missing nutrient, mineral or vitamin. Remember that in most cases a balanced diet including fresh fruits and vegetables, lean meat, fish like salmon or mackerel, and whole grains can deliver a complete nutritional profile.



Deficiency symptoms – pale skin, thin hair, constant fatigue

This is the most common nutritional deficiency. Iron is referred to as a vitamin, although it is not. It is a mineral which helps your body make red blood cells. A low-iron diet means your body can’t deliver oxygen properly. Eat beef, beans, oysters and spinach to improve your iron intake. Best if you can eat grass fed beef and try to make sure the vegetables and greens you eat are organic if possible.


Vitamin B12

Deficiency symptoms – numb feet, legs and hands, balance problems, fatigue, swollen tongue, paranoia and loss of memory

Vitamin B12 is a vital component in the production of DNA. It is also important for manufacturing your brain’s signal sending system. Vegans often have a vitamin B12 deficiency. A B12 supplement or a diet rich in chicken, fish, milk and yogurt is the answer to providing this necessary nutrient. Yogurt should be natural with live cultures. Most of the yogurt sold in stores is full of sugar and other chemicals and has virtually not live cultures. If you can’t make your own yogurt, ask someone where you are shopping for that type of yogurt.

symptoms of nutritional and vitamin deficiencies



Deficiency symptoms – weak appetite, fatigue, abnormal heartbeat, drastic personality changes, muscle cramps

Magnesium helps you produce energy. It is also important for bone health. Some medications cause a low level of magnesium. Spinach, almonds, black beans, peanuts and cashews are extremely high in magnesium. Eat those nuts. Get some magnesium and some good healthy fats as well.



Deficiency symptoms – fatigue, abnormal heartbeat, weak appetite and muscle cramps (symptoms are often vague)

Calcium is linked to bone health. It is also crucial for proper nerve and muscle functioning. Two or three servings of yogurt or milk a day provides all the calcium you need. Cheese and dark leafy greens like kale deliver plenty of calcium as well. Same advice here. Yogurt with cultures and organic greens. Also, some of the healthiest cheeses are the fermented varieties such as Blue Cheese.


Vitamin D

Deficiency symptoms – aching muscles, weak bones, chronic weakness and fatigue (symptoms are often vague)

As with calcium, vitamin D is important for proper bone health. Food sources for vitamin D include yogurt and milk. This important nutrient is also found in salmon and tuna. Just 15 minutes of exposure from sunshine on your skin triggers your body to manufacture all the vitamin D you need each day. Forget the sunscreen. 15-30 minutes of that wonderful sunshine is not going to harm most people but the vitamin D benefits are worth the exposure. That exposure is actually healthy from for a number of other ways as well that are beyond the scope of this post.

salmon dinner


Deficiency symptoms – lack of strength, abnormal heartbeat, weight loss and constipation

Potassium is crucial if your heart, kidneys and major organs are going to work properly. Eating disorders, kidney disease and diarrhea are some known causes of potassium deficiency. Bananas, many vegetables, beans, peas and whole grains are potassium rich. Since we have arrived at the whole grains it is best to also make sure these are organic. Lots of these types of crops are now grown using GMO (Genetically Modified Organisms) and are sprayed heavily with toxic herbicides and insecticides. Neither of those things do your body one bit of good but do cause many harmful effects.



Deficiency symptoms – prematurely gray hair, fatigue, swollen tongue and mouth ulcers

Folic acid is extremely important for women during their childbearing years. Women are recommended to take a folic acid supplement daily as long as they are able to have children. Fortified cereals, dark leafy greens, oranges and beans are all high in folate. Make sure the cereals you are eating are whole grain and again processed from organic source whole grains.

green leafy vegetables

The above 7 vitamins and minerals make up the most commonly absent items in a modern-day diet.

In every case, a one-a-day or multivitamin supplement is available. As always, it is best to receive your necessary nutrients and minerals from nature. You also want to eat foods that are as close to their natural condition as possible. Obviously, fish has to be cooked. The same applies to eggs. Many of the so called multivitamins today are basically worthless. You just end up with expensive urine. Many are synthetic versions and our bodies don’t recognize many of these and can’t use them as intended. Food is best or you can find some higher quality supplements at some organic stores.

However, whenever possible, eat raw, fresh foods. Fruits and vegetables with as little packaging and processing as possible are packed full of all the vitamins and minerals a human being needs. If you have a good farmer’s market in our location it can be a good source for fresher and many times organically grown produce. Ask the vendor if it is truly organic. These foods are extremely versatile and usually inexpensive as well. Eat whole grains and lean meat in addition to fruits and vegetables and it is easy to enjoy a nutritionally perfect diet. Then don’t worry about symptoms of nutritional and vitamin deficiencies at all.

farmers market

Vitamin C

Deficiency symptoms – bleeding gums, bruising easily, dry, brittle hair, nosebleeds, inability to fight infection

We mention vitamin C only because the modern-day diet often doesn’t supply enough. In most cases, this is a deficiency that does not lead to significant health conditions. It is important because it is related to healthy growth and repair of tissues throughout your body. Oranges, kiwi, cantaloupe, grapefruit, watermelon, broccoli, green and red peppers, spinach and tomatoes all deliver high quantities of vitamin C. Severe deficiency in vitamin C is uncommon. You can take a vitamin C supplement to ensure you are getting enough of this important health component. As in all cases, if you can receive your vitamin C through foods, that is the preferred option.

Conclusion about symptoms of nutritional and vitamin deficiencies.

As you can see, in some cases the symptoms associated with the nutritional and vitamin deficiencies can be quite serious and threaten your health to a large degree. But you have also seen that it is not too difficult to prevent these deficiencies by eating a balance, healthy diet of assorted vegetables, fruits, lean meats, fatty fish, eggs, and some dairy. As I mentioned earlier in the post, cooking most of your meals at home is not only a money saver, but gives you the best opportunity to vary the foods you eat and find great recipes for tasty, satisfying meals.

Before or after that great meal would be a great time to enhance your health even further by going on a nice brisk walk. Walking is a great way to not only enjoy the outdoors but to provide some of the exercise your body craves. Click on this link to see more info about walking for health.     Walking for Health

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