Vitamins are essential for health and normal body functioning, and a deficiency in vitamins can lead to various health issues. B vitamins play a vital role in maintaining the healthy functioning of the cells in the body and also help convert food to energy. The tips presented here can be followed to ensure that you do not face problems due to deficiencies in vitamins B7, B9, B12, and K.
1. Vitamin B7 deficiency
Vitamin B7 is also known as biotin, and just like all the other B vitamins, it is needed to produce energy for the body. It also helps in the body’s metabolism and is needed for healthy skin, hair, and nails. Although uncommon, a deficiency of vitamin B7 leads to symptoms like dry and scaly skin, hair loss, a swollen tongue, dry eyes, and sleeplessness.
A dietary tip for the prevention of vitamin B7 deficiency is to include these foods in the daily diet:
- Whole grains
- Sardines
- Pork
- Egg yolk
- Walnuts and peanuts
- Bananas
- Mushroom
2. Vitamin B9 deficiency
Vitamin B9 or folate is especially essential for pregnant women and is given as a supplement to prevent birth defects and anemia. Vitamin B9 converts carbohydrates to energy and is needed for the production of red blood cells. A vitamin B9 deficiency can lead to anemia, diarrhea, birth defects in babies due to a deficiency in the mother, poor growth, and gingivitis.
Vitamin B9 deficiency can be prevented by following the dietary tip of eating foods like:
- Leafy vegetables
- Asparagus
- Beet
- Beef liver
- Avocado
- Whole grains
- Orange juice
It is important for women who want to conceive to consume at least 400 mcg of folic acid every day, either through food or supplements.
3. Vitamin B12 deficiency
This form of vitamin B is also known as cobalamin and is important for the growth process and helps maintain the health of nerve cells. Also, vitamin B12 is needed for DNA and RNA production. A deficiency of this B vitamin is seen more often in older individuals, and it can cause many symptoms like depression, constipation, memory problems, fatigue and lethargy, nervousness, a tingling sensation in the fingers and toes, and numbness.
As per dietary tips for vitamin deficiency, vitamin B12 needs to be taken as a supplement by vegans since it is found mainly in foods like:
- Fish, including shellfish
- Poultry
- Eggs
- Beef
- Kidney and liver
- Milk and milk products
4. Vitamin K deficiency
Vitamin K is also known as phylloquinone (K1) and menaquinone (K2). It plays an important part in the process of clotting of blood. Clotting needs proteins that are produced using vitamin K, and its deficiency is very rare and unlikely to cause problems, except in infants. Vitamin K deficiency also causes excessive bleeding.
A dietary tip for vitamin K deficiency is to increase the consumption of foods like:
- Leafy greens
- Broccoli and carrots
- Avocados
- Cabbage
- Lettuce
- Beef
- Egg yolk
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