Discover how vitamin deficiencies affect your health
A lack of proper nutrition can lead to vitamin deficiency diseases. Vitamins are essential micronutrients found in a wide variety of regularly consumed foods, albeit in small quantities.
Until a few years ago, people talked about the consequences of not consuming certain foods; however, it was later discovered that, in fact, what's necessary to maintain health were the substances they contain. What happens if you don't have enough vitamins?
Vitamin deficiency diseases
There are thirteen types of vitamins in total. All of these correspond to a group of organic compounds that work together with enzymes and are part of the body's metabolic processes. Although they are considered micronutrients, they are vital in the diet.
When a deficiency persists over the medium or long term, the likelihood of developing certain diseases increases. Below, we detail the most relevant ones.
Vision disorders and vitamin A
Vitamin A deficiency is associated with vision problems, such as dry eyes or xerophthalmia, which can progress to night blindness.
To avoid these complications, you should consume foods rich in carotenoids, such as:
- Egg
- Milk
- Fish like salmon
- Liver
- Dark green leafy vegetables
- Mangoes
- Papayas
- Tomatoes
- Carrot
- Pumpkin
- Corn
The daily recommendation for adults is 900 micrograms for men and 700 for women, according to the National Institutes of Health.
Anemia and vitamin B12 deficiency
Pernicious anemia is caused by a deficiency of vitamin B12, or cobalamin, which is necessary for the production of red blood cells. This vitamin is only synthesized by bacteria, so it is obtained through foods of animal origin.
People on vegan or vegetarian diets may experience this deficiency. According to the NIH, the recommended daily intake is 2.4 micrograms for adults. This can be met with multivitamin supplements .
Skin lesions and vitamin C deficiency
In its early stages, vitamin C deficiency causes bleeding gums and slow healing. In more advanced cases, it can cause scurvy, with symptoms such as fatigue, joint pain, and skin lesions.
Common sources of vitamin C include citrus fruits, kiwi, and bell peppers. Since it can be lost through cooking or heat, a safe option is to supplement your diet with vitamin C supplements .
Neurological defects and folic acid
Folic acid (vitamin B9) prevents neurological defects in the fetus. It may also help prevent congenital heart disease and oral malformations.
Its main dietary sources are dark green leaves, liver, and kidney. To supplement, you can use products like Nettle plus King Garlic Extra Strong .
The WHO recommends 400 micrograms daily for women trying to conceive or in their first 12 weeks of pregnancy.
Bone fragility due to vitamin D deficiency
Vitamin D is essential for calcium absorption and maintaining bone health. Deficiency can cause rickets and osteomalacia.
The body produces it through sun exposure. It can also be obtained in small amounts through eggs, milk, and meat.
What to remember about vitamin deficiency diseases?
With a balanced diet, vitamin deficiencies are unlikely. However, during periods such as pregnancy or with certain illnesses, vitamin deficiencies increase.
In these cases, it's important to adjust your diet or consult a health professional. Detoxifying supplements that improve absorption can also be considered.
And what do you think?
