Vitamin Deficiency Self-Check and Food Sources

🧭Vitamin A

Deficiency symptoms:

• Delayed growth

• Weakened immunity

• Decreased vision (especially night blindness)

• Dry or rough skin

Rich food sources:

• Carrots, pumpkins, sweet potatoes

• Spinach, kale, other dark leafy greens

• Egg yolks

• Dairy products (milk, cheese, butter)

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Vitamin B6

Deficiency symptoms:

• Peeling or flaky skin

• Anemia

• Abdominal bloating

• Diarrhea

Rich food sources:

• Bananas

• Potatoes and sweet potatoes

• Whole grains and legumes

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Vitamin B12

Deficiency symptoms:

• Irritability or mood swings

• Slow reactions

• Restlessness or fatigue

• Lack of energy

Rich food sources:

• Eggs

• Dairy products

• Fortified plant milks or cereals (for vegetarians/vegans)

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Vitamin C

Deficiency symptoms:

• Low immunity

• Rough, dry skin

• Bleeding gums

• Loss of appetite

Rich food sources:

• Citrus fruits (oranges, lemons, grapefruits)

• Strawberries, kiwis

• Bell peppers, broccoli, tomatoes

• Spinach and other greens

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Vitamin D

Deficiency symptoms:

• Nighttime convulsions (in children)

• Poor dental health

• Rickets or bone deformities

• Short stature or weak bones

Rich food sources:

• Sunlight exposure ☀️ (helps your body make Vitamin D)

• Egg yolks

• Fortified milk and cereals

• Mushrooms exposed to sunlight

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Vitamin E

Deficiency symptoms:

• Weight loss

• Poor vision

• Loss of appetite

• Itchy or dry skin

Rich food sources:

• Nuts and seeds (almonds, sunflower seeds)

• Vegetable oils (sunflower, safflower, olive oil)

• Avocados

• Spinach and broccoli

• Whole grains

 

维生素缺乏自查

维A

• 发育迟缓

• 免疫力下降

• 视力下降

• 皮肤干燥

维B6

• 脱皮

• 贫血

• 肚子胀

• 腹泻

维B12

• 易发脾气

• 反应迟钝

• 烦躁

• 没精神

维C

• 抵抗力低下

• 皮肤粗糙

• 牙龈出血

• 食欲减退

维D

• 夜间惊厥

• 牙齿不健全

• 佝偻

• 体格矮小

维E

• 体重减轻

• 视力低下

• 食欲减退

• 皮肤瘙痒