How Do You Know If You’re Lacking In Vitamins? Read This!
Did you know Female scientists played an integral role in discovering essential vitamins?
Vitamin E was discovered by Katherine Bishop in 1922, and vitamin A by Marguerite Davis and her partner in 1913. Lucy Wills was the sole scientist who discovered folic acid.
We certainly owe them big time since vitamins and minerals play an essential role in the healthy functioning of our bodies. We need them for a better quality of life and to prevent diseases. However, some seniors do not take vitamin deficiencies very seriously, unaware that the lack of necessary vitamins and minerals can severely damage the body. In today’s Living Maples Mag, we will talk about signs of vitamin deficiency in seniors.
Muscle cramps are on top of the list of why seniors visit the doctor’s office regularly. Some seniors experience cramps and pains in their muscles due to a pre-existing condition such as diabetes or arthritis. But if you have cramps in the back of your legs, toes, or soles for no apparent reason, you may be deficient in calcium, potassium, or magnesium. People who exercise a lot are more likely to get these cramps. You need to eat more fruits such as cherries, apples, grapes, bananas, and green leafy vegetables to deal with this problem.
Vitamin Deficiency Symptoms Chart
|Vitamin A (Retinol)
|Loss of vision (Blindness)
|Vitamin B1 (Thiamine)
|Weak muscles and severe weight loss (Beriberi)
|Vitamin B2 (Riboflavin)
|Poor diet and mouth sores
|Vitamin B3 (Niacin)
|Diarrhea and dermatitis
|Vitamin B5 (Pantothenic acid)
|Ischemic attacks and MS
|Vitamin B6 (Pyridoxine)
|Vitamin B9 (Folic acid)
|Immature bone marrow
|Vitamin B12 (Cyanocobalamin)
|Abnormal absorption of food in small intestine
|Vitamin C (Ascorbic acid)
|Bleeding gums and swollen joints
|Vitamin D (Calciferol)
|Weakening of bones
|Vitamin E (Tocopherols)
|Faster depletion of red blood cells
|Vitamin K (Phylloquinone)
|Slow clotting of blood
Cracks in the Corners of the Lips
Ageing causes cracks around the lips of some seniors. Most seniors think it is due to dry skin and try to apply various creams and ointments to solve the problem, but they don’t see any results. These cracks that mostly appear around the corners of your lips are due to a lack of vitamin B. Some of these cracks may also be due to a lack of iron and zinc.
This problem is more common among vegetarians as well as those who do not follow proper nutrition. You increase your fish and poultry intake to alleviate this problem, and vegetarians can add more legumes, peanuts, and tomatoes to their diet to compensate for their vitamin B deficiency.
It is common among seniors to experience sleep disorders. Most people consider it a common issue of aging; however, not paying attention to lack of sleep can lead to severe problems. If you get enough sleep at night but feel very tired during the day, you may be deficient in riboflavin or vitamin B2. Hence, you need to increase your dairy products, eggs, or lean meats such as turkey.
Small Red Pimples on the Back, Thighs, and Arms
If certain parts of your body, such as your thighs, arms, cheeks, and back, develop small red pimples, your body may be deficient in vitamins A, D, and fatty acids. To deal with these annoying pimples, prioritize eating healthy foods such as vegetables. Leafy vegetables and orange and yellow vegetables contain significant amounts of vitamin A. salmon is also a healthy source of essential fatty acids. We also recommend eating mushrooms, sardines, and tomatoes and walking in the sun for 15 minutes every day to absorb the required amount of vitamin D for your body.
Depression & Vitamin Deficiency
Depression can have many causes. One of these factors is vitamin D deficiency. A study shows that seniors who take vitamin D supplements during the winter are better and less prone to depression. It does not matter what season you are in; be sure to consider absorbing more vitamin D. In winter, this problem is more common due to lack of sunlight. Therefore, it is better to take supplements in consultation with your doctor.
Severe Hair Loss & Vitamin Deficiency
Severe hair loss in seniors may be due to a lack of biotin, which belongs to the vitamin B family. This type of deficiency is common among seniors who consume raw eggs excessively. Raw eggs contain a protein called avidin, which prevents biotin absorption. So the solution to the problem is simple: Do not eat raw eggs. You can also eat more vegetables such as kale or mushrooms and prioritize salmon and fruits such as bananas and raspberries in your diet.
Night Vision Disorders
You probably have a vitamin A deficiency if you have trouble seeing at night and in the dark. We all know that carrots are good for eyesight. This popular vegetable is rich in beta-carotene, a precursor to vitamin A and plays an essential role in strengthening eyesight.
Headache and Dizziness
Headaches and dizziness may be due to a lack of niacin or vitamin B3 absorption. Pellagra, which presents with diarrhea, dermatitis, and dementia, is also caused by a severe vitamin B3 deficiency. Fortunately, this disease is rarely seen in communities where foods are fortified with this vitamin. Beef, liver, chicken, and fish are among the best sources of vitamin B3.
Skin Dryness & Vitamin Deficiency
Many seniors complain of dry skin. There are many reasons for dry skin. Skin type is indeed a genetic issue in the first place, but you should know that a lack of vitamins A and B can also cause dry skin. Therefore, it is necessary to increase the consumption of leafy vegetables, nuts, grains, and fatty fish, especially salmon. It’s worth noting that other factors, such as dehydration, exposure to harsh chemicals, or certain medical conditions, can also cause dry or pale skin. If you’re experiencing dry or pale skin, it’s always a good idea to consult a healthcare professional for proper diagnosis and treatment.
Nausea, Constipation, and Bloating
Vitamin B12 deficiency is difficult to detect because the body stores large amounts of this vitamin. Nausea, constipation, and bloating are some of the symptoms of vitamin B12 deficiency. This vitamin is found in the liver, offal, turkey, and tuna.
If your gums bleed and have wound healing problems, you are suffering from vitamin C deficiency. Citrus and other fruits and vegetables such as red peppers, papayas, and kiwis are the primary vitamin C sources.
As we age, our need for vitamins and minerals increases. An insufficient supply of these materials can have many consequences for us. Therefore, it is necessary to pay special attention to the consumption of vitamins and nutrients in old age. It is best to get these substances through a proper diet for the body, but in some cases, the elderly may have food allergies and therefore cannot consume certain foods. In this case, they can take multivitamin supplements in consultation with their doctors.