Are you experiencing hair loss and fatigue? It could all be down to a vitamin deficiency, according to the Dubai Health Authority (DHA), which shared a list of the warning signs of vitamin deficiencies in women on the run-up to Mother’s Day.
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IRON: Lack of iron causes your body to produce fewer, less healthy red blood cells, which leads to anaemia, according to the DHA. This can lead to fatigue, shortness of breath and decreased immune function, meaning that you will probably find yourself getting sick more often than usual. Other key signs of iron deficiency are soft, ‘spooned’ fingernails, which dip in the middle and curve up at the edge, as well as pale skin.
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WHERE TO FIND IRON: Foods rich in iron include red meat, some seafood, beans, dark leafy vegetables such as kale and spinach, dried fruits and iron-fortified cereals.
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B12: A lack of adequate B12 can lead to anaemia, tiredness, loss of appetite, numbness and tingling in the arms and legs, according to the DHA. Another key signs of a B-vitamin is canker sores, or mouth ulcers, inside and at the corners of your mouth.
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B12 is found in wholegrains, legumes such as chickpeas and lentils, dark green leafy vegetables and an array of different fruits.
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BIOTIN: Hair loss, brittle nails and a scaly, red facial rash can indicate that you are deficient in Biotin (also known as Vitamin H). Pregnant women may become mildly deficient in biotin quite easily because the fetus requires a lot of biotin in order to grow.
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WHERE TO FIND BIOTIN: Aside from supplements, some of the best nutritional sources of biotin include legumes, egg yolks, nuts, seeds, mushrooms, avocados and sweet potatoes.
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CALCIUM: Long-term calcium deficiency can cause brittle bones and osteoporosis. You may notice weak and brittle nails, muscle cramps, and easy bone injury.
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WHERE TO FIND CALCIUM: Get a nutritional dose of calcium through milk, cheese and other dairy, green leafy vegetables, bread or other foods with fortified flour, and fish where you eat the bones such as sardines.
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MAGNESIUM: Early signs of a magnesium deficiency include loss of appetite, nausea, fatigue and weakness. You may also experience muscle cramps.
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WHERE TO FIND MAGNESIUM: Fruits such as figs, avocado, bananas and raspberries contain magnesium, as do green leafy vegetables, nuts and seeds, legumes, vegetables and seafood such as mackerel, salmon and tuna.
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VITAMIN D: Signs of a Vitamin D deficiency include bone and muscle pain, reduction in bone density, hair loss and depression. Vitamin D deficiency is particularly common amongst people in the UAE, with 90% of those in the UAE suffering from it, according to the DHA.
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WHERE TO FIND VITAMIN D: Some sources of vitamin D are sunlight, foods such as oily fish, eggs and fortified breakfast cereals, as well as supplements.
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The DHA also shared some health tips for mums on the occasion of UAE Mother’s Day. This holistic advice included writing down a gratitude list, spending time with loved ones and writing a list of your proudest moments, in order to “nourish your soul”.
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To nurture a healthy mind the DHA recommended that mums stay in the present moment, read books and take time away from the phone.
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And to maintain a healthy body, the DHA advises that mums stick to a healthy diet, exercise regularly and get enough sleep. If you are concerned that you might have a vitamin deficiency visit your healthcare provider to share your symptoms and get treatment at the earliest opportunity.
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