food

The tell-tale signs you could have a vitamin or mineral deficiency.

Many Australian women suffer from at least one nutritional deficiency.

Some are more serious than others, but all have the potential to impact quality of life.

Symptoms range from dry skin and hair, bruising, and cracking around the finger tips, to more serious memory loss, hallucinations and problems with vision.

Bruising easily can signal a number of health issues. Image via iStock.

Consulting your GP is always the best course of action if you have health concerns but bodies have ways of telling us when things aren't quite right.

Here are the common signs you may have a deficiency and should seek medical advice.

Iron

  • General fatigue
  • Pale skin
  • Pale pink/white inside lower eyelids
  • Pale pink/white lips or inside the mouth
  • Bruising easily
  • Dizziness
  • A condition named 'pica', which refers to craving non-nutritive substances such as ice, dirt or clay
  • Sore or swollen tongue
  • Pounding in your chest
  • Short of breath
  • Headaches

Listen: Jessie Stephens found a two-minute way to get your iron levels tested. Post continues after audio. 

What you may need more of...

  • Red meat: Beef, pork, lamb and veal.
  • Beef and chicken liver.
  • Fish: Sardines, oysters, shellfish and mussels.
  • Legumes: Lima beans, kidney beans, black beans, chickpeas, baked beans and lentils.
  • Vegetables: Broccoli, green peas, kale and spinach.

Vitamin D

  • Muscle weakness
  • Depression
  • If you're overweight or obese
  • Aching bones
  • Osteoporosis

What you may need more of...

  • 10 minutes of sunlight everyday
  • Eggs
  • Cheese
  • Fatty fish: Tuna, mackerel, and salmon
  • Tofu
  • Beef liver
  • Mushrooms
You only need 10 minutes of sunlight a day. Image via iStock.
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Omega 3 fats

  • Dry, itchy or flaky skin
  • Dandruff
  • Brittle nails
  • Fatigue
  • Difficulty concentrating
  • Dry eyes
  • Red bumps on back of upper arms
  • Excessive thirst

What you may need more of...

  • Seafood: Fish oil, fish roe, tuna and smoked salmon
  • Walnuts
  • Vegetables: Spinach and brocolli
  • Soybeans
  • Chia seeds
  • Eggs (specifically the yolk)

10 foods you never knew were healthy
BreadKATIE THOMSITT, Dieticians Australia spokesperson says: "Lots of people shy away from bread to achieve weight loss. But bread is such an important source of fibre, and plays such a helpful role in weight loss and preventing bowel cancer. A couple of slices of a dark, seedy bread per day is absolutely fine."
CheeseKATIE SAYS: "Cheese is definitely a higher fat source of dairy, but still a good dairy fat. Choose low-fat options if you have it regularly, otherwise consume it in moderation. One serve of dairy is 30g, so a couple of slices is absolutely fine."
ChocolateKARA LANDAU, The Travelling Dietician says: "Studies have been able to show that dark chocolate can improve insulin sensitivity, reduce blood pressure in healthy individuals, protect against heart disease, and improve HDL good cholesterol (not a bad start for such a tasty food!). Dark chocolate also contains polyphenols, whilst white chocolate does not. These polyphenolic compounds are able to relax blood vessels allowing for better blood circulation, and thereby assisting with the maintenance of healthy blood pressure levels."
CoffeeKATIE SAYS: "Coffee is a really good snack, in particular if its milk-based to get the dairy in - for example, a skim latte. As long as its in moderation - daily guidelines say a maximum of three per day! And you want lots of water on top of that."
EggsKARA SAYS: "Yes, even the yolks are good for you! Healthy fat soluble vitamins, as well as half the protein found in an egg, are all found in the yolk!"
Avocado KATIE SAYS: "Avocado is a healthy fat. Lots of people think its high-fat and not good for you, but its rich in mono unsaturated fats, which give you protection against heart disease. It also helps with controlling lower cholesterol levels."
nutsKATIE SAYS: "Nuts fall into the same category as avocado - they have lots of healthy oils and fibre."
dairyKARA SAYS: "Often milk and yoghurts are fortified with Vitamin D (a fat soluble vitamin) which requires a small amount of fat to be present in order for the body to absorb it, therefore having the full fat variety can be of value to enhance the nutritional benefits from the products' consumption. The fat in the dairy also aids with satiety, which could prevent unhealthy snacking at a later point in the day."
PotatoKATIE SAYS: "Potato always gets a bad rap as a starchy vegetable, but it's an excellent source of fibre. Sweet potato in particular is great for weight management and sugar level control. Potatoes are also really rich in potassium."
Red meatKARA SAYS: People tend to restrict red meat unnecessarily, thinking that its high in saturated fat. "But lean red meat is high in protein, CLA (which has been found to be associated with lower body fat percentages), B12, iron and zinc. These are all nutrients we want to get into our body!"

Magnesium

  • Cramps
  • Muscle spasms
  • Loss of appetite
  • Irritability
  • Poor memory and/or difficulty concentrating
  • Restless leg syndrome
  • Hot flushes
  • Anxiety

What you may need more of...

  • Dark leafy greens: Spinach and kale
  • Beans and lentils
  • Avocado
  • Bananas
  • Dried fruit: Raisins, dates, apricots
  • Sesame seeds and sunflower seeds

Vitamin B2 (Riboflavin)

  • Throat swelling and soreness
  • Light sensitivity
  • Swollen tongue
  • Cracked skin (commonly at the corners of the mouth)
  • Dermatitis
  • Anemia
Dermatitis could be a sign of a Vitamin B2 deficiency. Image via iStock. 

What you may need more of...

  • Mushrooms
  • Spinach
  • Lamb
  • Almonds
  • Sun-dried tomatoes
  • Turkey
  • Asparagus
  • Yughurt

Calcium

  • Weak and brittle nails
  • Muscle cramps
  • Frequent fractures
  • Difficult losing weight
  • Issues with sleep
  • Depression
  • Tooth decay
  • Backache
Backache could be a sign of calcium deficiency. Image via iStock.

What you may need more of...

  • Milk, cheese and yoghurt
  • Dark leafy greens: Spinach, bok choy and kale
  • Tofu
  • Fish canned with their bones
  • Almonds, dried figs and dried apricots

So if something doesn't feel quite right, perhaps you're more tired than usual, or you're feeling particularly irritable, then it could be signs of a nutritional deficiency.

The key is always to eat as much variety as possible and see a doctor if problems persist.

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