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

Weekend Editor

August 26, 2016

Video by MWN

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.

Jessie Stephens

Weekend Editor

August 26, 2016

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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)

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Is bread 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."

Is cheese healthy? — 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."

Is chocolate healthy? — 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."

Is coffee healthy? — 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."

Are eggs healthy? — 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!"

Is avocado healthy? — 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."

Are nuts healthy? — nutsKATIE SAYS: "Nuts fall into the same category as avocado - they have lots of healthy oils and fibre."

Is dairy healthy? — 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."

Is potato healthy? — 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."

Is red meat healthy? — 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

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.