3 weeks Ago By Satata Karmakar
Constant fatigue, hair fall, brittle nails? These could be hidden signs of vitamin deficiencies in women. Read on to find out the unusual vitamin deficiency symptoms and how to fix them naturally! Vitamin deficiencies are one of the most common issues that almost 1 in every 5 women suffers from - however, silently. Yes, you read that right! From subtle symptoms like brittle nails and hair thinning to more concerning issues such as mood swings, irregular periods, and weakened bones, missing out on key nutrients can silently affect a woman's quality of life.
Speaking to TheHealthSite.com , Akhila Lakma, Sports Nutritionist, M.Sc.
Sports Nutrition- ICMR-NIN said that women tend to be more deficient in nutrients compared to men due to their unique biological needs at different stages of life. Maintaining a healthy lifestyle while ensuring proper nutrition is essential for overall well-being. Micronutrients are essential for women during the major transitions of life, such as menarche (starting of menstruation), pregnancy, and menopause.
An imbalanced diet along with nutritional deficiencies significantly impacts women's health, influencing various physiological functions and potentially leading to adverse outcomes, especially reproductive, hormonal, and musculoskeletal systems. Understanding the role of these nutrients and meeting the recommendations helps to overcome these problems. The major nutrients women are deficient in are as follows : Iron Deficiency In Women Around 50% of all women and 61.
3% of Women of Reproductive age have Iron deficiency anaemia. Iron helps in the production of haemoglobin, which is responsible for transporting oxygen in the body. Low iron causes fatigue, muscle weakness, brain fog, hair loss, and headaches.
Good dietary sources of Iron include red meat, shellfish, eggs, lentils, and green leafy vegetables. Taking vitamin C-rich foods helps in the better absorption of iron. Calcium Deficiency In Women Calcium is the most abundant mineral found in the human body, although it tends to decline as women age, leading to bone weakness.
It can also cause neuromuscular irritability, tingling in hands and feet, numbness, and muscle spasms. Women in menopause are most affected by this condition. Dairy products, green leafy vegetables, soya beans, nuts, and fish with tender bones are good sources of calcium.
Vitamin D Deficiency In Women Around 75% of the Indian population suffers from vitamin D deficiency . Women with low vitamin D levels report higher incidences of musculoskeletal pain, muscle weakness, hormone imbalances, and poor mental health status. Vitamin D and Calcium work together to promote bone health and are essential for the intestinal absorption of calcium.
Sun exposure for about 10-15 minutes during midday helps in improving vitamin D status. Additionally, fatty fish, egg yolk, milk products, nuts, and mushrooms are good sources of vitamin D. B-12 Deficiency In Women Vitamin B12 is crucial for energy production, proper functioning of the nervous system, and synthesis of DNA.
When a person is ageing, the absorption of vitamin B12 by the body decreases. Signs of vit b12 deficiency are fatigue, pale skin, mouth ulcers, and vision disturbances are a few of them. Since B12 is primarily found in animal and dairy products, vegetarians are more susceptible to its deficiency.
The Government has therefore taken measures to fortify food with nutrients. var firstScrolled3 = false; window.addEventListener("scroll",(event) => { if(!firstScrolled3) {window.
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Deficiency may lead to skin issues, mental health concerns, joint pain and stiffness, hair fall, dry eyes, and impaired cognitive function. Omega-3s are abundant in fish, seafood, egg yolks, nuts and seeds, seed oils, avocados, and spinach. Building a healthy and active life requires addressing vitamin deficits.
Regular blood testing aids in the early detection of these problems. Simple actions like consulting a professional or increasing your intake of leafy greens, eggs, or fortified meals will help address any deficiencies. The Indian Government has taken positive steps by fortifying common foods like salt with iodine, oil with vitamin A & D, and wheat flour with iron and folic acid to improve the nation's health.
Along with this, making lifestyle changes like daily exercise, exposure to sunlight, and eating a balanced diet can go a long way in staying fit. Small steps today can prevent major health issues tomorrow!.
