We can feel disorders if there is a lack in a certain type of vitamin. This lack /shortage of vitamins can lead to bad effects on our energy levels, mood, immunity system, physical activity and also our appearance.

In addition, it has been disclosed to FEMAIL, by one expert, how to know if your body is in need and deprived of any type of vitamins. Nutrition expert “Jenny Tschiesche”, who is in partnership with new “gummy vitamins brand nutriburst”, has also revealed that “there are six warning signs which refer to the lack of vitamins and minerals in your body”

First: “spooned nails” this is a sign of decreasing in iron level.

What are “spooned nails”?

According to “Jenny”: “the spooned nails are soft and thin in addition to its shape which looks like a spoon that is curved and upwards at the sides. This is clear and can be observed in one or two nails or sometimes in all of them.”

She said “there are many causes for “spooned nails” but the most common is iron deficiency (anemia), which happens when the level of red blood cells is lower than the normal.” She added that “if there is anemia, deficiency in blood iron, there are also other symptoms such as fatigue, pale skin, difficulties in breath, in addition to a general feeling of weakness.”

She also advised: “if you feel anyone of the previous symptoms, see your doctor who will decide the correct diagnose of your case and advise you on what you shall do.”

**Second: “bleeding gums” this is a sign of shortage in vitamin “C” and vitamin “K”**

According to nutrition experts “bleeding gum occurs if there is a shortage in vitamin “C”. This vitamin is very important to our health and our bodies as it helps the tissue to grow and regenerate, and supports wounds to heal quickly. On the other hand, vitamin “K” is also important to help coagulate blood, so if there is a lack in vitamin “K” levels, it may lead to gum bleeding. If you suffer from a shortage in vitamin “C”, you may feel week and slightly irritable and by time with both deficiencies, of vitamin “C” and vitamin “K”, you may notice more bleeding.

Expert Jenny said “if you want to increase the level of vitamin “K” and “C”, you have to add dark green leafy vegetables such as kale, broccoli, Kiwi fruit, and also add citrus such as lemon and orange to your diet.”

**Third: “Bone tenderness” this is a sign of shortage of vitamin “D”**

As clarified by Jenny: “Osteomalacia refers to a marked softening of your bones, most often caused by severe vitamin “D” deficiency. The deficiency of vitamin “D” causes bone tenderness and this combines by pain even if you are not exercising or doing anything. The case of severe Vitamin “D” deficiency is far more common than you might think. It is clear in the “UK”, there is estimation that among 5 adult 1 suffers from Vitamin “D” deficiency, moreover 1 among 5 children also suffers from that.” She stressed on the importance of vitamin “D” and advised to give your body the needed levels of vitamin “D” daily from different sources such as, sunlight, oily fish, eggs, fortified breakfast cereals, and supplements.”

**Fourth: “Leg cramps” this is a sign of a shortage of “Magnesium”, “Calcium”, “Potassium”, and “Sodium”.**

The nutrition experts said “there are some minerals which are important to support and improve our muscles and their growth such as Magnesium, Calcium and potassium, and if you suffer from a shortage in these minerals, you will feel discomfort in your feet, calves and back of the legs.

**What is Dehydration?**

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated. She added “it can also cause leg cramps, so it is necessary to be well hydrated and enrich your body with sufficient electrolytes, particularly sodium, after exercising or during hot weather”.

She continued: “especially, active people need to take magnesium supplement. This helps to ensure that blood sugar can reach muscles particularly, after exercise and decrease muscle inflammation.”

**Fifth: “Canker sores” this is a sign of a shortage of “B” vitamins**

Jenny said “Canker sores occur singly or in clusters on the inside surfaces of your cheeks or lips, on or under your tongue, at the base of your gums, or on your soft palate. They usually have a white or yellow center and a red border and can be extremely painful. It is usually an indication of a shortage of “B” vitamins deficiencies such as vitamin B3, Folic acid “Vitamin B9” and vitamin B12.

She also added “Vitamin B3, known as niacin, plays vital role in our bodies such as keeping our skin healthy, producing hormones, breaking down food, supporting our nervous system; so, a little deficiency can lead to bad effects such as canker sores. As for “folic acid” and “vitamin B12”, they are important to our bodies as they enhance blood cells production and their shortage can increase the risk of getting canker sores.

**What are the sources of “B” vitamins?**

She continued: “B vitamins can be found in different sources such as wholegrains, legumes like chickpeas and lentils, dark green leafy vegetables and different types of fruits”.

 To be on a safe side and protect yourself from canker sores, your diet has to include these foods, which are a source of “B” vitamins, regularly.

**Sixth: “Hypogeusia (loss of taste)” this is a sign of a shortage of “Vitamin B12”, “zinc” and “folic acid”.**

As mentioned by the nutritional expert: “the deficiency of both “Vitamin B12” and “Folic acid” are related to each other; as the deficiency of one is linked to the deficiency of the other”. The expert also clarified: “a deficiency of “vitamin B12” may have an effect on the nerves which carry the taste sensations to the brain as the “folic acid” deficiency related to the appearance of a smooth, red tongue and a loss of taste sensation”.

In the same context, Zinc is important to several processes in our bodies and deficiency can cause changes in taste and appetite. Furthermore, those who suffer from low levels of Zinc may also suffer from a low mood, white spots on fingernails and lowered immunity.

“We can see “vitamin B” deficiency in those who follow a strict vegan diet as this vitamin is found in abundance in animal-derived protein sources.”

'However, seasoning vegan foods with nutritional yeast, which is a source of vitamin B12, as well as supplementing can make up for any shortfall.

Source: daily mail

By … Maiada Mosad

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