Have you ever confronted symptoms including brittle nails and hair, chapped gums, and bleeding gums? What about being cold or exhausted all the time? If you tend to notice any of these changes in your body, there is a high chance that you might have mineral and vitamin deficiencies. These symptoms are particularly common in women who have a greater tendency to develop such defects with increasing age. There are various vitamins and minerals which are a prerequisite of stable health. However, one should keep in mind that a balanced diet is still essential.
Some common nutritional deficiencies are as follows:
Vitamin D deficiency:
Vitamin D is the most prevalent amongst deficiencies faced by women. The largest and most convenient source of Vitamin D is sunlight. However, there will be moments when you don't feel like you're getting enough sunlight. Medical professionals frequently advise women to spend more time in the sun or to supplement their diet. Therefore, make sure to bask in the sun to fulfill your Vitamin D requirement.
Furthermore, this vitamin is essential for pregnant women, women planning to become pregnant, and older women who want to boost their immunity and bone health.
Research states that women aged 70 and under, in particular, require 600 international units (IUs) of Vitamin D each day. For women above the age of 70, this figure rises to 800 IUs. However, you must see your doctor have your blood levels tested to determine the exact amount your body requires. For more information on Vitamin D supplements, visit,
Every cell in the body requires calcium to function properly. It helps to mineralize bones and teeth, which is especially important during periods of rapid growth. It is also crucial for maintaining bone health.
Additionally, calcium functions as a signaling molecule, and this means that the heart, muscles, and nerves would not function without calcium. Therefore, the parathyroid gland strictly controls calcium levels in the blood and deposits any excess calcium in the bones. If you don't get enough calcium, your bones tend to release it. As a result, osteoporosis, characterized by softer and more fragile bones, is the most common indication of calcium shortage.
Women are more susceptible to osteoporosis as they age. It works in tandem with Vitamin D to help develop strong and healthy bones.
Unfortunately, most women discover they have a deficiency when they experience severe bone loss or fracture. As a result, following the daily calcium intake requirement is the best way to avoid this common condition. Your body requires 1000 milligrams (mg) of calcium every day if you are under 50 years old. Meanwhile, women over the age of 51 will require 1200 mg of calcium each day.
Although calcium supplements are widely available, their safety and effectiveness are still in question. Therefore, it is better to obtain calcium from your diet.
Some essential sources of calcium include:
- Dairy products
- Boned fish
- Green vegetables
Women lose blood monthly due to menstruation. Therefore, they are at an increased risk of iron deficiency. Their bodies must compensate for the loss. Thus iron must be a part of their everyday routine. Pregnant women, in particular, are vulnerable to low iron since they need nutrition not only for themselves but also for their developing babies.
Some noticeable symptoms include:
- Shortness of breath
- Fragile nails
You can improve your body's ability to absorb iron by drinking citrus juice regularly or eating other foods rich in vitamin C along with consuming high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to absorb dietary iron better.
You can obtain Vitamin C from:
- Leafy greens
Other deficiencies include Magnesium, zinc, iodine, Vitamin B-12 deficiencies. However, they are a topic for another day.
To conclude, A poor diet deficient in vitamins and minerals can result in a variety of deficits. Conversely, a healthy, well-balanced diet is an excellent method to address this issue. In addition, some people may take vitamins to aid with this problem. Remember, however, controlling your food consumption is still the most effective approach to deal with any indecencies.