5 Signs You Are Nutrient Deficient

A border of lots of fresh food including fruit, vegetable / vegetables, and herbs all isolated against white

Human body requires sufficient nutrients for long-term survival. It plays a crucial role in development and growth of body. If you ever find yourself in an uncomfortable situation dealing with uneasiness all of a sudden, it is advisable to consult your doctor.

Nowadays, it is usual to find a sudden rise in the number of individuals with vitamin deficiency. You cannot point out a particular reason behind the nutrient deficiency. Nutrient deficiencies can also lead to other diseases. Blood test will help you determine nutrient deficiency.

Below are some of the symptoms with which you can identify nutrient deficiency:

Cramping of muscles

Beware, if you are muscles are cramping more often. Muscle cramps may be a sign of deficiencies in magnesium, calcium, and potassium, especially if it happens frequently. Vitamin d is critical for bone health. Symptoms of vitamin d deficiency can be vague — fatigue and muscle aches or weakness. If it goes on long term, a vitamin d deficiency can lead to softening of the bone.

Craving for ice

As weird as it sounds, if you are craving for ice frequently, you are in for some serious troubles. The urge to chew ice is a sign of iron deficiency. When iron levels get too low, your body can’t effectively carry oxygen. The resulting anemia can cause fatigue. You might also notice pale skin and dull, thin, sparse hair among other common symptoms of vitamin d deficiency.

Limbs go numb

Numbness is a cause of concern. It can be due to low levels of vitamin B, specifically B6, folate and B12. The symptom is related to the deficiency’s effect on the peripheral nerves and may be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.


Symptoms of potassium deficiency include muscle cramping and weakness, and constipation, bloating, or abdominal pain caused by paralysis of the intestines.

Slow recovery

Zinc deficiency can cause loss of appetite, poor functioning of immune system. Severe deficiency can also cause diarrhea, loss of hair, impotence, and slow down healing of wounds.

10 Fruit Foods to Get Your Daily Dose

Fruits Containing Vitamin DSomeone has rightly said that health is wealth. If you are caring about the precious wealth? If your answer is in affirmative, then it is great. Here, some of the great fruits and foods are being cited. Let us have a look.


1. Fish and seafood – As we all know that they are a great Food Sources of Vitamin D, protein, docosahexaenoic acid and eicosapentaenoic acid; it is required to add in the diet. The two fatty but essential acids acid and eicosapentaenoic acid are not found in many foods.

2. Greens – If you love salad, then greens cannot be ignored. But if you do not like salad, even then you must add it in your diet to become an owner of the healthy body. The nutrient-dense greens like collard greens, bok choy, broccoli, kale are very beneficial for health. They prevent you from eye-disease, heart disease and some kind of cancers as well.

3. Pomegranate – The pink juicy pearls are loaded with the healthy juice. It is very helpful for the people suffering from erectile dysfunction. As per the study, pomegranate is loaded with antioxidant agents to reverse oxidative damage.

4. Berries – There would less people on the earth, who do not like Berries. Since they are great in taste as well as hold beneficial elements. Berries are loaded with vitamin C, antioxidant flavonoids and floate. These three beneficial elements are responsible to aid in weight control. Apart from it, it brings the blood and cholesterol level down.

5. Sweet potato and pumpkin – How many of you love both of them? If you also like then keep eating them as they are loaded with Vitamin A responsible for good vision, strong immune system, and healthy skin. One needs to take the intake of Vitamin D 700 mcg daily if you are pregnant and it should be increase 1,300 mcg if you have been breastfeeding.

6. Apple –This fruit contains four grams soluble fibre and vitamin C, which you need daily. Eating an apple is very helpful to control blood sugar levels.

7. Cherry & Pear – It is another fruit, which keeps you away from chronic inflammation. It holds calories 96 and 5g fibre. It helps to fight with constipations. Pear also holds soluble fibre, which helps to reduce blood cholesterol level and heart disease.

8. Pineapple– This delicious fruit is loaded with 40 calories and 1g fibre bromelain. It helps to break down protein and plays a crucial role to help aid digestion. Eating Pineapple is also pretty much beneficial to prevent blood clots.

9. Milk and Eggs – They both are consider good Food Sources of Vitamin D. Apart from it, you may also add yogurt and another kind of dairy products in your diet.

10. Orange – It is essential to mention that there are no fruits containing vitamin D. But there are many brands of orange juice that fortified with it. If you add this kind of orange juice in your life, then you can get required intake of vitamin D, which you expected.

7 Foods to Help You Get Your Daily Dose

Vitamin D is a vital fat-soluble secosteroids, which is essential in human body to absorb minerals like Zinc, Magnesium, Calcium, Iron and Phosphate. The Vitamin D is medically group as Ergocalciferol (Vitamin D2) and Cholecalciferol (Vitamin D3). The natural way to get Vitamin D is through our body skin exposure to sun light or it is a natural sunshine vitamin. However, people living in high altitudes, cold region and dark skinned people cannot absorb this vitamin due to low intensity of sunrays in their region. They can go for alternatives like taking medicines or by eating Vitamin D rich foods. If you ask what foods contain vitamin d, the below are the list according to their high concentration.

1. Salmon Fish
The salmon is a fatty fish rich in Vitamin D. The Salmon fish is majorly available in all coastal regions of this world and you can buy them online, if you are away from the coastal place. The best way to consume them is by using less oil in cooking and that to not by deep fry cooking.

2. Sardines Fish
The Sardines fish is commonly available in all continents of this world. It has rich source of vitamin D essential for bone building in humans. This fish is commonly available in all fish markets and in online store. You can buy them through online store, where Sardines fish is not in supply in your local fish market or there is no fish market at all.

3. Tuna Fish
The Tuna is a global fish mostly available in all coastal countries and fish markets. It is rich source of Vitamin D, when you consume them by steaming it. However, consuming the fresh Tune is the best to get Vitamin D benefits in your body.

4. Cow’s Milk
The cow’s milk belongs to tropical and sub tropical region contains very high amount of vitamin D. Since, these cows are naturally prone to sun light and have enough vitamin D in their milk. ‘’If’’ you drink fresh cow milk daily in the morning before food will help you to absorb more vitamin D in to your body.

5. Chicken Egg
The chicken egg contains 11% of Vitamin D in the egg yolk. It is advisable to consume them in boiled form to get maximum absorption of vitamin D in your body. The organic chicken egg is preferable to consume, which are commonly available in all e-stores.

6. Mushrooms
The mushrooms (Portobello) are delicious food that you consume them as ingredients or wholly in many of the culinary that you prepare in your home. This is a cheap source of Vitamin D, which you can cultivate in your home. They are also available in online store with many varieties of mushroom packs.

7. Cereals
If you ask, what foods contain vitamin d in cereals? The cereals like Kamut, faro, multi grain cereals, amaranth, whole grains and quinoa are rich in Vitamin D. If you add these cereals in your culinary daily, it will benefit your entire family.