How to Prevent Vitamin Deficiency While Dieting

Just as a poor diet can induce vitamin deficiency, eliminating certain foods from your diet can do the same. Certain deficiencies can cause tiredness and therefore, lackluster workouts, heart palpitations, diarrhea and other medical issues. Ongoing vitamin deficiencies may result in cancer or other immune deficiencies.

Eat a Rainbow

Choose a diet that will help you lose weight — and keep it off — by going for a diet that allows you to eat a wide variety of foods that include different colored vegetables and fruits, healthy fats, whole grains and lean protein sources. There are a variety of diets out there that propose lifestyle changes — choosing foods that are natural and healthy, and have been proven to reduce cravings and, more importantly, get you needed vitamins and minerals. Diets that suggest that you eliminate any of those will likely cause deficiency. You will likely find that these diets may not be the absolute fastest–no promises of losing 20 lbs in 1 week–but you’ll will keep the weight off when you reach your goal. You’ll stay healthier, have better workouts and feel better.

Substitute

Trade vitamin rich versions of foods that you’re choosing to get more vitamins. For example, skip the iceberg lettuce at the salad bar and pile your plate with spinach before you top it with other veggies, and  you’ll get an added dose of calcium, vitamins A and C and iron. In the morning, reach for some fortified cereal instead of toast or a bagel to be well on your way to your daily recommended allowance.

Supplement

Take a multivitamin everyday to make up for any missteps. It’s important for you to get adequate iron, calcium and vitamin D for normal body function, and a wide array of A, B and C vitamins, among other vitamins and minerals for total health. A multivitamin can help round out the elements that you may be missing on a daily basis. If you have chosen a diet that eliminates any particular food, you should consider an additional supplement that will make up for any specific deficiencies. Giving up dairy? Take a calcium supplement. Dropping meats? Pick up an iron supplement to make up for your losses.

Kick the Habit

If you are a smoker or if you drink alcohol, you should consider avoiding both while you are dieting. Those two habits can interfere with your body’s ability to absorb certain vitamins. Same goes for processed sugars and candy. Avoid them at all costs. Processed sugar will do your body more harm than you think, and consuming it has been known to cause cravings for even more processed sugars.

Listen to Your Body

Vitamin deficiency shows up with symptoms, like fatigue, loss of appetite, pale skin, ridges in your nails, and a plethora of other symptoms that may indicate that you are lacking certain vitamins. So, pay attention to your body. If you feel fatigued for more than just a few days, don’t write it off as working too hard, or needing more sleep. Head in to see your doctor or a nutrition expert if taking vitamins doesn’t help.

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  • Sidhu Nagarjunaa

    prevent vitamin defficiency food items lists

  • Sadim

    nice one