Symptoms: Fatigue, weakness, pale skin, shortness of breath. Solution: Consume iron-rich foods like red meat, poultry, fish, lentils, spinach. Vitamin C enhances iron absorption, so consume citrus fruits and tomatoes.
Symptoms: Bone pain, muscle weakness, increased susceptibility to infections. Solution: Spend time in the sun (safely), consume fatty fish, egg yolks, fortified dairy products, and consider vitamin D supplements if necessary.
Symptoms: Fatigue, weakness, pale or jaundiced skin, numbness or tingling in hands and feet. Solution: Consume meat, fish, eggs, and dairy products. If you're a vegetarian or vegan, consider B12 supplements.
Symptoms: Brittle nails, muscle cramps, numbness, tingling sensation. Solution: Consume dairy products, leafy greens, fortified foods, almonds, and fish. Regular weight-bearing exercise also helps calcium absorption.
Symptoms: Night blindness, dry skin, recurrent infections. Solution: Consume liver, fish, eggs, dairy products, and colorful fruits and vegetables like carrots and sweet potatoes.
Symptoms: Weight gain, swelling in the neck (goiter), fatigue, sensitivity to cold. Solution: Use iodized salt, consume fish, dairy products, and seaweed.
Symptoms: Fatigue, muscle weakness, joint and muscle aches. Solution: Consume citrus fruits, strawberries, bell peppers, and broccoli. Cooking can reduce vitamin C content, so eat some raw fruits and vegetables.
Symptoms: Fatigue, poor growth, tongue inflammation, gray hair. Solution: Consume leafy greens, citrus fruits, legumes, and fortified grains. Pregnant women often need folic acid supplements.
Symptoms: Muscle cramps, nausea, loss of appetite, abnormal heart rhythms. Solution: Consume nuts, seeds, whole grains, leafy greens, and fish. Magnesium supplements can also be considered under medical supervision.
Symptoms: Muscle weakness, muscle cramps, irregular heartbeat. Solution: Consume bananas, oranges, potatoes, spinach, and tomatoes. Also, stay hydrated as potassium levels are regulated by body fluids.