Vitamin Deficiency Tips

Vitamin D is crucial for you because it is crucial for regulating the immune system as well as making sure that phosphorous and calcium get absorbed into the bloodstream. However, Vitamin D is crucial for a number of other reasons as well. Here they are:

1. Multiple sclerosis: Vitamin D is crucial in lessening your chances of getting multiple sclerosis.
2. Heart disease: It has also recently been agreed upon that Vitamin D reduces your chances of getting heart disease.
3. Flu: The flu is yet another disease, which may not occur if you have an adequate amount of Vitamin D in your diet.
4. Depression: Vitamin D also plays a crucial role in a person's mood. The more Vitamin D there is in your body and diet, the more stable your mood is. The risks of depression are also reduced when your body and diet has an adequate amount of Vitamin D.
5. Weight loss: As mentioned earlier, Vitamin D has a number of benefits among which preventing heart disease is included. However, it is worth note that weight loss is also made easier with the more vitamin D you have. This is because Vitamin D has an appetite suppressing effect. However, it should be kept in mind that Vitamin D has to be taken alongside a lot of calcium for these appetite suppressing effects to occur.
6. Cancer: Vitamin D is imperative for regulating cell growth. It is also crucial for cell-to-cell communication. 200 genes in the human body are affected adversely when there is an inadequate amount of Vitamin D in your body.
7. Diabetes: In a recent study, it has been concluded that infants who received an adequate amount of vitamin D had their chances of suffering from Type 1 reduced by almost 88 percent by the time they turn 30.
8. Rickets: The softening of the bones is termed as rickets. Rickets is yet another disease which is caused by an insufficient amount of Vitamin D. The reason for this is that calcium is not absorbed and therefore the bones soften. 

Rickets is yet another disease which is caused by an insufficient amount of vitamin D. The reason for this is that calcium is not absorbed and therefore the bones soften. The softening of the bones is termed as rickets. 

Many of us thrive on the diet rich in processed fast foods as we hardly get time to cook a wholesome meal for ourselves in this fast-paced schedule. Moreover, the junk foods hardly have anything to contribute to our body while the baked goods strip off all the essential nutrients. These are some of the prime reasons behind vitamin deficiency.

Even though that doesn't mean that it will leave your body impaired or lead to any disease, but it can prevent some organs from functioning properly. This is because vitamins are regarded as co-contributors for all the essential biochemical reactions within the body. Fatigue, shortness of breath, weight loss and irregular heartbeats are some of the well-known signs of vitamin deficiency, but you should be aware of the unusual vitamin-deficiency signs as well.

1. White and red acne on the arms, thighs and cheeks: This means that your body is not just deficient in Vitamins A and D, but some essential fatty acids as well. If you spend long hours in air-conditioned spaces and live in a region high in pollution, you are more likely to suffer from these deficiencies. You should eat a lot of fishes, eggs and green leafy vegetables in this case. You should consume dairy products since they contain healthy fats along with all the fresh fruits and vegetables you can think of.
2. Tingling sensation followed by numbness in the hands and feet: This indicates that your body is deficient in B vitamins such as B12, B6 and folate or B9. It is a health issue directly connected with the peripheral nerves and their ending on the skin. These symptoms may be accompanied by depression, anemia, fatigue and even hormone imbalances. Foods like eggs, mutton, chicken, nuts, wheat germ, brown rice, grains and sprouts are an excellent source of vitamin B.
3. Cracks at the corner of the mouth: This is a common symptom indicating a deficiency of B vitamins along with iron and zinc. This problem is mostly seen among vegetarians since they do not eat enough iron, zinc and Vitamin B12. It could also mean that you are cutting down on some proteins required for your immunity building owing to excessive dieting. You should include more poultry products, tomatoes, lentils, and peanuts. Make sure that you eat dairy products such as paneer, yogurt and ghee or clarified butter.
4. Muscle cramps along with throbbing pain in calves, arches of feet and back portion of the legs: If this is the case with you, then you are not just deficient in vitamin but calcium, magnesium and potassium as well. This may also happen if you are training hard since you are likely to lose more minerals through heavy sweating. Have a lot of fresh fruits, dry fruits and vegetables to fix these issues.

The key to avoiding such problems is to have a balanced meal every day.

In today's age, when we have become extremely prone to several life-threatening lifestyle diseases, full body health check-ups are the only way possible to ensure a healthy as well as happy life for us and our families.

Our full-time jobs and hectic schedules often force us to put our health on the back seat and nurture some of the deadliest diseases like diabetes and even cancer.

We can spot these diseases even before they occur if we go for regular full body check-ups.

A complete body check should be a must for everyone at least once in a year. You should get your body fully checked once every year. In this test, you can get each and every organ of your body examined to ensure a healthy life.

These tests also include thyroid test which helps in clearing your doubts about your thyroid gland which may be under or over performing. Keeping your blood pressure levels under check is also extremely important.

These tests allow you to understand the functioning of your liver by ascertaining the levels of your bilirubin, albumin and serum globulin levels. Knowing the functioning of your kidneys is also very important which is covered in these tests. 

Keeping your cholesterol levels under check is also very important for having a healthy heart. This is ascertained in the Lipid profile test.

Iron deficiency is a wide-spread problem. This is often ignored by people but holds utmost importance to prevent the deadliest diseases. So, keeping this checked is very important.

Diabetes profile test also holds great significance in everyone’s life. This is one of the biggest health issues India is facing these days. You must keep your blood glucose levels under check to prevent this disease.

Vitamin lab tests help you check blood or urine levels of various vitamins, and also in diagnosing vitamin deficiencies. These tests are also vital for checking excess or overabundance of specific vitamins.

With the increasing amount of pollution in the environment, we are very prone to gather toxins in our body which have the potential of even leading to death. Getting this tested may help understand if you need to take ay preventive measures to stay safe.

Regular full body health check-ups are the need of the hour for each one of us as it is the only way possible in our busy schedule to ensure a long and healthy life.

Metabolic Bone Disease is a term used for various conditions of the bones that can be caused by a number of different disorders. Most of these disorders are developed due to nutritional deficiencies, defects in the bone metabolism procedure or due to hereditary defects in the skeletal structure. Conditions that fall under the category are osteoporosis, osteomalacia, rickets, Paget's disease, parathyroid conditions, chemotherapy induced bone loss and menopause induced bone loss.

Causes of Metabolic Bone Diseases

1.        Imbalance in the level of calcium 

Too much calcium or too little calcium can cause bone diseases. While the overabundance of calcium (hypercalcemia) in the body will lead to calculi formation, which can be harmul for the body, the lack of calcium (hypocalcemia) causes weakness, bone pain and restricted growth. 

2.        Deficiency of phosphorus

Low phosphorus in blood (hypophosphatemia) leads to softening of the bone tissue and bone loss. Osteomalacia is commonly caused by phosphorus deficiencies.

3.        Deficiency of Vitamin D

Vitamin D is essential for the body to absorb calcium. Cells called osteoblasts need vitamin D in order to absorb calcium and secrete the bone tissue proteins. A deficiency of vitamin D can lead to a number of metabolic bone diseases like rickets and osteoporosis.

4.        Over or under secretion of the parathyroid hormone

The parathyroid hormone (PTH) stimulates the secretion of an enzyme which converts the inactive circulatory form of vitamin D into its active usable form. The hormone can also increase the circulation of free or ionized calcium (Ca2+) which is not attached to proteins. Both underproduction and overproduction of the hormone causes skeletal problems.

Symptoms of Metabolic Bone Diseases

The symptoms of most of the Metabolic Bone Diseases are similar. They are:

1.        A dull, throbbing pain in the bones is the most common symptom. The pain is frequent and lasts for a long amount of time but, unlike muscular pain, the exact region of bone pain cannot be specified.

2.        Severe joint pains accompanied by stiffness and swelling of the joints. The patient experience pain during regular physical activities, especially during cold weather conditions.

3.        Frequent fractures are caused by most bone diseases because the bone mineral density decreases drastically. Severe bone injury may be caused by mild trauma.

4.        Defects in the bones can cause bowed out legs and a bent backbone.

5.        A general feeling of exhaustion is often caused by bone diseases.

6.        Kidney stones are an associated complication of metabolic bone diseases.
 

One of the most basic things that Vitamin B12 does in your body is to help it grow, by assisting in the production of new red blood cells and nerve cells, as you develop and get older. Besides taking care of the body’s growth, it also helps a person to stay sharp and fight off several diseases. Vitamin B12 benefits our mood, energy level, memory, heart, skin and hair. It also takes care of our digestive, nervous and cardiovascular systems.

Here, we have elucidated the benefits of Vitamin B12 in detail for you -

General well-being of the body

1. Boosts energy levels - You find that you are always tired, there's a good chance that you're not getting enough Vitamin B12 in your diet. Along with the other B Vitamins, B12 is known for its ability to keep you alert and feel energized.
2. Takes care of the brain and the nervous system - Vitamin B12 helps prevent what is known as “brain shrinkage”, which can lead to conditions like dementia when a person grows old. Vitamin B12 can also improve one’s mental capacity and help us stay emotionally stable. Another benefit of this vitamin is its ability to help in healthy regulation of the nervous system, including reducing mood disorders such as depression and anxiety.

It benefits the central nervous system in many important ways:

• It helps maintain the health of the nerve cells

• It helps form the “myelin sheath”, which acts as a protective covering of nerves.

Conversely, this means that when Vitamin B12 levels are low, almost every cognitive function can suffer.

Good for the digestive system

Vitamin B12 is needed for digestive enzyme production. It helps in maintaining a healthy metabolism and in breaking down foods within the stomach. It also helps foster healthy bacteria within the gut environment.

Prevention of diseases

• Protects Against Certain Cancers - Some preliminary research shows that Vitamin B12 benefits the immune system enough to potentially help prevent certain types of cancer, including cervical, prostate and colon cancer.
• Protects against heart disease - Our heart and the entire cardiovascular system needs Vitamin B12. One of its jobs is to remove a protein called homocysteine from the blood. If homocysteine is allowed to roam through blood, it damages our arteries leading to inflammation and heart disease.
• Helps prevent Alzheimer's disease - A deficiency of Vitamin B12 may cause various neurologic and psychiatric disturbances. Because of its role in nerve health and neurotransmitter signalling, Vitamin B12 benefits cognitive function and lowers the risk of neurodegenerative diseases, including Alzheimer’s disease and dementia.

Health and beauty

• Promotes healthy hair - Vitamin B12 is often added to hair products because of its ability to add shine and a healthy look. But would it not be better if we met the requirements through the foods we eat rather than rely on supplements? That way, hair will naturally grow as if one had used a topical treatment containing Vitamin B12. Eating more eggs, chicken, and various seafood is a way to consume higher levels of the vitamin, without having to buy expensive hair products.
• Keeps skin healthy - Vitamin B12 is hugely beneficial for the skin, helping to repair skin cells and keep it looking its best. In combination with other vitamins of the B complex, Vitamin B12 can help in conditions ranging from dryness and redness to acne and other blemishes.
• Protects nails - Vitamin B12 is also responsible for nail health. If you’ve been complaining about the way your nails look, or that they’re not strong enough, you might benefit from increasing your Vitamin B12 intake.

Vitamins are extremely important for proper functioning of various body systems. Vitamin D3 plays a very crucial role in proper functioning of bones and joints. Deficiency of this vitamin is quite common but can be identified and managed easily.  Read on to know more about its functions, causes of deficiency, symptoms, and management.

Function: Vitamin D3 is essential for the absorption of calcium from the food that is consumed. A decrease in the amount of vitamin D3 leads to poor calcium absorption, resulting in thin, soft, brittle bones.

Causes: Some of the possible causes of vitamin D3 deficiency (and ways to manage them) are listed below:

1. Reduced intake: People with a strict vegan diet may be consuming reduced amounts of this important chemical. Most natural food sources are animal based including fish, fish oils, fortified milk, egg yolks and beef liver.

2. Limited sun exposure: People who spend a lot of time indoors are likely to have this deficiency. People who wear sunscreen constantly, wear long robes for religious reasons, live in the polar areas, upper/lower hemispheres are all prone to vitamin D3 deficiency.

3. Darker complexion: The body’s ability to make vitamin D3 when exposed to the sun is reduced if there is more melanin in the skin.

4. Obesity: Vitamin D is extracted from the blood by fat cells and people with BMI of more than 30 have a vitamin deficiency.

Symptoms:  While some people may go completely asymptomatic with this condition, others could develop significant symptoms.

1. Bone pain and aches: When there is less calcium getting incorporated into the bones, pains and aches leading to fatigue are common.

2. Depression: The areas of the brain that regulate mood contain vitamin D receptors, and low levels of this vitamin can lead to depression. They are also at higher risk of developing cognitive conditions like schizophrenia, Alzheimer’s and dementia.

3. Gut problems: Vitamin D is fat soluble and in people with stomach conditions like Crohn’s or IBD, the gut functioning is altered and so vitamin D absorption is reduced.

4. Increased risk of heart disease:  Both the risk of developing heart disease and the severity of the disease went up considerably when there is vitamin D deficiency. This is given their role in controlling inflammation and improving immune function.

5. Lesser chances of surviving cancer:  In patients with colorectal cancer, lymphoma, and breast cancer, increasing vitamin D levels improved cancer prognosis by 4%. The chances of developing prostate cancer are also increased in patients with vitamin D3 deficiency.

Management: Providing the required amounts of vitamin D3 through diet and supplements is the best way to manage this.  Check with your doctor to know the optimal levels and plan for replacement accordingly.

Vitamin C is a water soluble vitamin, which is essential for various functions and it is not produced or stored by the body, so it is important that the food contains adequate amount of it. It plays a vital role in heart, eyes, skin, and prenatal health and immunity. Long-term non-availability of vitamin C can lead to various symptoms, which though are not immediately threatening, can turn dangerous in the long run.

1. Bruised skin: Easy bruising is one of the early symptoms of vitamin C deficiency. There could be capillaries which appear superficial and have an increased tendency to bruise and bleed. There could also be unexplained reddish purple marks on the skin in people who have low levels of vitamin C.
2. Bleeding gums: Another major indicator of vitamin C deficiency is swollen gums that tend to bleed easily. This again is related to their role in collagen formation and if not identified and treated in the early phases, it can lead to severe gum inflammation, periodontal disease, and even loss of teeth.
3. Slow wound healing: Vitamin C has an important role to play in connective tissue formation, and if there is less of vitamin C in the body, collagen formation is delayed. This can lead to prolonged and delayed healing of wounds, even simple ones like cuts and bruises. The added role of vitamin C as an immune booster also leads to reduced healing when there is vitamin C deficiency.
4. Nosebleeds: Frequent unexplained nosebleeds is another sign of vitamin C deficiency. Reduced amounts of vitamin C make the capillaries fragile causing them to bleed easily.
5. Dry skin: While weather does determine if the skin is dry or normal, vitamin C also does. The decreased levels of collagen can lead to an unhealthy skin which can turn red and can be dry and can also lead to keratosis pilaris, which is an accumulation of melanin pigments in the skin. Good amounts of vitamin D helps as a good anti-ageing agent and reduces wrinkles and retains moisture. It also has sun protective effects and antioxidant properties.
6. Unexplained weight gain: Vitamin C plays a vital role in fat metabolism and therefore deficiency leads to weight accumulation, especially around the waist. It helps oxidise fat and so helps in weight regulation.
7. Lowered immunity: Vitamin C deficiency affects the body’s susceptibility to infections, making it prone to more severe and frequent infections. People catching a common cold very frequently could be suffering from vitamin C deficiency.
8. Emotional health: Vitamin C is also a mood regulator, so inadequate amount can lead to depression. Try eating a juicy orange and see yourself feeling better!

Are you aware of the importance of vitamin D in your body, and why you should keep away from vitamin D deficiency? Vitamin D, referred to as the sunshine vitamin, is produced by your body in response to your skin’s exposure to sunlight. It is found naturally in certain food items such as egg yolks, fish liver oils, and fish. Vitamin D is essential for strong bones as it helps your body in using calcium from your diet.

Causes of vitamin D deficiency

There are various reasons that lead to vitamin D deficiency. The most common ones are as follows:

1. It happens when you are a vegan and do not consume any animal-based products, as it is common in foods like fish, egg yolks, beef liver, and fortified milk.
2. You have limited exposure to sunlight, in such a case your body fails to make required vitamin D
3. If you spend a lot of time indoors or live in the northern latitudes, or wear robes and covering as part of religious requirements, you may become vitamin D deficient.
4. In case you have dark skin, as a pigment known as melanin reduces your skin’s ability to make vitamin D based on your exposure to sunlight.
5. Aged adults having a dark skin tone are more likely to suffer from vitamin D deficiency.

Symptoms

• The primary symptoms of vitamin D deficiency include muscle weakness and pain in the bones.
• In some people, the symptoms are not prominent.

Management of vitamin D deficiency

• The treatment of vitamin D deficiency aims at getting more vitamin D via diet and health supplements.
• Usually, there is no consensus about vitamin D levels that are required for optimal health, and it depends on a person’s health condition or age.
• The recommended dietary allowance of vitamin D is stated to be 600 international units for all people within the age of 70.
• For people above the age of 70, the allowance is stated to be 800 international units.
• It is also possible for a doctor to prescribe over 4000 international units for correcting vitamin D deficiency.

It is recommended for you to consult a doctor regarding vitamin D deficiency in case you do not spend enough time in the sun, or when you always cover your skin by applying sunscreen, which restricts the production of vitamin D. You may need to take vitamin D supplements, as prescribed by the doctor.

Vitamins are essential micronutrients which the body requires, though in small amounts, for optimal health. These chemicals play crucial roles, for instance, vitamin K is essential for optimal blood clotting process. It also has multiple other benefits. More details about the functions, benefits and sources are listed below:

Functions/Benefits:

1. Vitamin K is actually a group and has K1, K2, and K3. The functions and benefits accordingly will depend on the actual chemical being referred to.
2. These are fat soluble vitamins and therefore absorption is better when something fatty is eaten along with it
3. Vitamin K1 or phyloquilline reaches the liver and is essential for blood clotting. Reduced levels of vitamin K can lead to uncontrolled bleeding, but this is very rare in adults. Newborns can have this problem, and therefore, it is common to give them a one shot of vitamin K injection.
4. Vitamin K2 is produced by gut bacteria and reaches blood vessel walls and bones. It prevents hardening and calcification of arteries, which is the main cause of heart disease.
5. It helps in improving calcium and other mineral concentration in the bones and makes the matrix strong. It can be used in osteoporosis to reverse and control bone loss. It can also be used to heal fractured bones.
6. It slows the growth of cancer cells and can be used to stabilise cancer. It has been shown to improve multiple forms including hepatocellular, prostate, colon, and oral cancers.
7. It is beneficial in controlling Alzheimer’s disease and improve memory loss in ageing people
8. It improves insulin action and therefore, prolongs onset of type 2 diabetes
9. It has been shown to have antioxidant properties (as most other vitamins) and also helps in reducing toxin buildup
10. It is good for skin health and can help control bruising and dermatitis

Sources:

Vitamin K is found naturally in many foods and the daily dose required for an adult is about 120 to 150 mcg/day. Therefore supplementation is usually not required.

1. Leafy green vegetables including spinach, okra, cabbage, beans broccoli, and asparagus
2. Fermented foods like yoghurt
3. Soybean in all forms including cooking medium. Japanese diet uses boiled, fermented soybean called natto, which contains a tremendous amount of vitamin K
4. Nuts, such as cashews, almonds, walnuts, are a good source
5. Strawberries, grapes, prunes, and apples
6. Seafood such as salmon and shrimp contain good amount to control heart attack and stroke.
7. Meat (duck, beef, chicken, and lamb)

Supplements are to be avoided, especially by pregnant and/or nursing mothers and people with a history of stroke, heart disease, heart attack and blood clotting problems.

During pregnancy, it is essential to have a wholesome nutrition to ensure the growing baby receives a wholesome nutrition too. Extremely essential are some minerals and vitamins which have a significant role in the development of the baby. The skeletal development, for instance, is one such crucial event, and the onus is on the mother to ensure the required ingredients in the required quantity are reaching the growing fetus.
Read on to know the importance of vitamin D during the pregnancy period.

Why is it important: With the skeletal development in place, the baby’s teeth and bones begin to take shape. Both these are highly matrix-driven structures and require a good amount of calcium and phosphorus. Vitamin D is essential to maintain good amounts of calcium and phosphorus in the body.

Complications: Insufficient amounts of vitamin D can produce a range of symptoms from absolutely no issues to severe bone malformations. If not sufficient, the bones and teeth could become hypomineralized and weak leading to fractures, brittle bones, and rickets in newborn children. There are also reported incidents of low birth weight, preterm birth, and higher risks during pregnancy, but these need to be proven yet.

Sources: Top 10 Vitamin D Rich Foods- Sunlight, Cod liver oil, Sardines, Salmon, Mackerel, Tuna, Raw Milk, Caviar, Eggs and Mushrooms.

Risk factors for vitamin D deficiency: People with darker skin, obesity, and fat malabsorption conditions are more prone to develop vitamin D deficiency. With the importance of vitamin D and its role in skeletal development well established, ensure you get the right amounts of it, whatever be the source.