The best way to ensure your body receives all the vitamins it needs to function properly is to eat a healthy, balanced diet. However, many people suffer from deficiencies due to inadequate nutrition or food processing and storage, which can alter the quality of nutrients. Here is a detailed guide to essential vitamins, the symptoms associated with their deficiency, and solutions to address them naturally.
1. Vitamin B12
Vitamin B12 is crucial for DNA production and the formation of neurotransmitters in the brain. Surprisingly, the body does not produce it naturally and relies on food to provide sufficient amounts.
Deficiency symptoms: Fatigue, muscle weakness, memory problems.
Food sources: Lean meats, fish, eggs, dairy products.
Tip: Vegans and vegetarians should consider supplements or fortified foods.
2. Magnesium
Magnesium helps detoxify the body, prevents migraines, and reduces cardiovascular risks. However, approximately 80% of the population is deficient.
Symptoms of deficiency: Muscle spasms, insomnia, irritability.
Food sources: Almonds, walnuts, green vegetables, whole grains.
Tip: Consume magnesium-rich foods daily to maintain optimal levels.
3. Vitamin D
Often called the “sunshine vitamin,” vitamin D is produced naturally when the skin is exposed to UV rays. But today, deficiencies are common due to the use of sunscreen or time spent indoors.
Symptoms of deficiency: Fatigue, bone pain, depression.
Food sources: Fatty fish, eggs, fortified products.
Tip: Spend 15 to 20 minutes a day in the sun or consider a supplement.
