Season change and prolonged stress often result in different essential nutrients requirements. In order to preserve our health, it is fundamental that we are able to heed the symptoms and signals our body sends to us, that may show vitamin and mineral deficiency.

8 symptoms and signs of our body that show vitamin and mineral deficiency


1 –Hair loss


Vitamin B7 (also known as biotin or vitamin H) deficiency, may cause hair to be brittle and hair loss as well. This deficiency may be resulting from excessive egg white consumption. The egg white contains avidin – a substance that blocks the digestion of biotin and prevents Vitamin B7 from being assimilated.

You may meet Vitamin B7 requirements through nutrition. These are some of the biotin rich foods: almonds, soy, bananas, potatoes, egg yolk, carrots, mushrooms, spinaches, beans, tomatoes, lettuce, apples, walnuts.

2 – Muscle cramps


If you suffer from muscle cramps, you are likely to have magnesium, potassium or calcium deficiency. Sometimes that may happen because of excessive perspiration, mostly during physical exercise.

Among the foods which are the richest sources of these minerals we include: walnuts, pistachios, apples, bananas, pumpkin, leafy green salad.


3 –The appearance of pimples and acne


Also known as spots or zits, these skin symptoms might as well be caused by a vitamin B7 deficiency, and in wider terms group B vitamin deficiency.

Unluckily our body isn’t able to store large amounts of these vitamins, which have to be supplemented through nutrition.

The richest food sources of group B vitamins are: mushrooms, potatoes, hard-boiled eggs, spinach, cheese, cauliflower etc.


4 – Numb limbs


Numb hands and/or legs show vitamin B6, B12 and B9 (folic acid) deficiency. These vitamins are essential as they produce new cells, especially blood cells, which transport oxygen through blood flow.

It is important to make up for that deficiency by eating more whole cereals, legumes (peas, beans, chickpeas, lentils, soybeans), citrus fruits, shellfish, meat and fish.

5 – Acne and puffiness on hands and thighs


If you happen to have pimples or nodules on your hands or thighs, it may be because of vitamin A and E deficiency, or essential fatty acids (omega-3 and omega-6) deficiency.

In such cases it is important to limit the trans fatty acids intake and increase the assumption of those foods rich in omega-3 and omega-6 fatty acids and vitamin D, such as salmon and walnuts. Yellow or orange color vegetables (carrots, yellow pepper, pumpkin, etc.) are fabulous sources of vitamin A.


6 – Yellowish skin and eyes


This symptom may be caused by a vitamin B12 deficiency.

Large amounts of this vitamin are contained in: veal, milk, salmon, tuna, yoghurt etc.


7 – Dental tissue lesions


If they are located mostly in the tooth neck, next to the gums, they might ne signs of vitamin D deficiency. These are warning signals, as they increase the risk of periodontitis onset.

It is essential to opt for a kind of nutrition rich in calcium, phosphorus and vitamin D in order to preserve and improve dental health. It may be helpful to eat more: dairy products, whole rice, leafy large vegetables, tomatoes, legumes, fish, citrus fruits, grapes etc.

8 – Cracks in the corner of mouth


This symptom shows vitamin B (B2, B3, B12) group, iron and zinc deficiency.

It is possible to make up for that deficiency by eating more: poultry, fish (salmon), eggs, walnuts, legumes. It is important to combine these foods with foods rich in vitamin C, which helps battle infections, promotes iron assimilation and boosts the immune system.

I would also like to point out that these symptoms may be a sign of more serious health issues than vitamin and mineral deficiency. Acne, for example, may show an allergic reaction, whereas numb hands may show cervical vertebrae issues.

If some symptoms show up again, even though you meet your vitamin and mineral requirements, it is essential to seek medical advice.


Thank you for reading 8 symptoms and signs of our body that show vitamin and mineral deficiency, and if you find this article useful, please comment below and share it so other people can benefit from it as well!

2 thoughts on “8 Symptoms And Signs Of Our Body That Show Vitamin And Mineral Deficiency”
  1. Hi Alex,
    Thank you for giving some good examples of what to look out for in vitamin and mineral deficiency. We hear so much about these days about how our food just isn’t the same as it used to be to receive the necessary vitamins and minerals out bodies need, but it is good to see how you have listed foods high in each particular one so that we can incorporate more of them into our diets to help increase our intake. I especially liked reading about those that are helpful for numbness.

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