What are the deficiency signs and symptoms of vitamins and minerals? #shorts #youtubeshorts #gym
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1. Vitamin A
* Signs/Symptoms:
* Night blindness
* Dry skin
* Dry eyes
* Weak immune system
* Foods:
* Carrots
* Sweet potatoes
* Spinach
* Kale
* Liver
2. Vitamin B1 (Thiamine)
* Signs/Symptoms:
* Fatigue
* Irritability
* Weak muscles
* Nerve damage
* Foods:
* Whole grains
* Pork
* Legumes
* Seeds
* Nuts
3. Vitamin B2 (Riboflavin)
* Signs/Symptoms:
* Cracked lips (cheilosis)
* Sore throat
* Skin disorders
* Eye sensitivity to light
* Foods:
* Eggs
* Lean meats
* Dairy products
* Green leafy vegetables
* Nuts and seeds
4. Vitamin B3 (Niacin)
* Signs/Symptoms:
* Skin rashes
* Digestive issues
* Mental confusion
* Fatigue
* Foods:
* Poultry (chicken, turkey)
* Fish (tuna, salmon)
* Whole grains
* Peanuts
* Mushrooms
5. Vitamin B5 (Pantothenic Acid)
* Signs/Symptoms:
* Fatigue
* Irritability
* Weakness
* Digestive problems
* Foods:
* Chicken
* Avocados
* Eggs
* Whole grains
* Sweet potatoes
6. Vitamin B6 (Pyridoxine)
* Signs/Symptoms:
* Irritability
* Confusion
* Anemia
* Depression
* Foods:
* Fish (salmon, tuna)
* Chicken
* Potatoes
* Bananas
* Chickpeas
7. Vitamin B7 (Biotin)
* Signs/Symptoms:
* Hair loss
* Skin rashes
* Brittle nails
* Muscle pain
* Foods:
* Eggs
* Almonds
* Spinach
* Sweet potatoes
* Oats
8. Vitamin B9 (Folate)
* Signs/Symptoms:
* Fatigue
* Mouth sores
* Pale skin
* Shortness of breath
* Foods:
* Leafy greens (spinach, kale)
* Legumes (lentils, chickpeas)
* Beets
* Avocados
* Fortified cereals
9. Vitamin B12 (Cobalamin)
* Signs/Symptoms:
* Weakness
* Fatigue
* Numbness and tingling
* Memory loss
* Foods:
* Meat (beef, lamb)
* Poultry (chicken, turkey)
* Fish (salmon, tuna)
* Dairy products
* Eggs
10. Vitamin C
* Signs/Symptoms:
* Scurvy (gums bleed, wounds don’t heal)
* Fatigue
* Dry skin
* Weak immune system
* Foods:
* Citrus fruits (oranges, lemons)
* Strawberries
* Bell peppers
* Broccoli
* Tomatoes
11. Vitamin D
* Signs/Symptoms:
* Bone pain
* Muscle weakness
* Fatigue
* Increased risk of infections
* Foods:
* Fatty fish (salmon, mackerel)
* Fortified milk
* Egg yolks
* Mushrooms
* Fortified cereals
12. Vitamin E
* Signs/Symptoms:
* Muscle weakness
* Vision problems
* Immune dysfunction
* Foods:
* Almonds
* Sunflower seeds
* Spinach
* Avocados
* Vegetable oils (sunflower, safflower)
13. Vitamin K
* Signs/Symptoms:
* Easy bruising
* Excessive bleeding
* Heavy menstrual periods
* Foods:
* Leafy green vegetables (kale, spinach)
* Broccoli
* Brussels sprouts
* Fish
* Meat
14. Calcium
* Signs/Symptoms:
* Weak bones
* Muscle cramps
* Numbness and tingling in fingers
* Fatigue
* Foods:
* Dairy products (milk, cheese, yogurt)
* Leafy greens (collard greens, kale)
* Fortified plant-based milks (almond milk, soy milk)
* Tofu
* Fish with bones (sardines)
15. Iron
* Signs/Symptoms:
* Fatigue
* Pale skin
* Shortness of breath
* Dizziness
* Foods:
* Red meat (beef, lamb)
* Chicken
* Lentils
* Spinach
* Tofu
16. Magnesium
* Signs/Symptoms:
* Muscle cramps
* Fatigue
* Nausea
* Abnormal heart rhythms
* Foods:
* Leafy greens (spinach, Swiss chard)
* Almonds
* Avocados
* Bananas
* Whole grains
17. Zinc
* Signs/Symptoms:
* Hair loss
* Impaired immune function
* Diarrhea
* Delayed wound healing
* Foods:
* Meat (beef, pork, lamb)
* Shellfish (oysters, crab)
* Legumes (chickpeas, lentils)
* Nuts (cashews, almonds)
* Dairy products
Omega-3 Deficiency Symptoms:
* Dry skin
* Fatigue
* Joint pain
* Mood swings/depression
* Poor memory/cognition
* Weak immune system
* High blood pressure
* Hair loss
* Dry eyes
Best Omega-3 Foods:
* Fatty fish (salmon, mackerel)
* Chia seeds
* Flaxseeds
* Walnuts
* Hemp seeds
* Algal oil (vegan-friendly)
* Canola oil
* Soybeans
* Seaweed
* Krill oil
