https://halecraze.com/boost-your-immune-system-naturally/Diversity is considered a key to a healthy diet, balanced with wholesome nutritionist food as one day having the green veggies, the orange carrots the next day, and keeping on mixing them is like a rainbow. Fish is rich in Omega-3, while Meat is full of iron and B-complex vitamins. Milk and dairy products are also packed with Vitamin B, so make sure your child gets enough of these. Ms Schwartz advises adequate hydration too. Vitamin Deficiency Children should drink a sufficient amount of water and milk as they are the best nutritious drinks with no added sugar. 

Vitamins, commonly referred to as the chemical compounds, and the minerals, widely known as the chemical elements, are essential components that the body needs in small quantities. They have a wide range of functions, leading to health complications if taken in low amounts. Unless you have a low level of a particular mineral or vitamin, there is unlikely to benefit from taking a supplement.

Natural ingredients are considered enough for having a diet well in health; hence, there is no need for the supplements to be taken exclusively for the children. Parents must have a consultation with their patricians if your children more amount in vitamins. Feeding your certain body foods may help the immune system to boost and help fight against infection. This can be done by adopting a healthy lifestyle by eating foods full of nutrition, enough sleep, and exercises to strengthen the immune system.

 Also, taking food containing vitamins, minerals, herbs, and other substances can help improve immune response and protect against illness because our immune system relies on a steady supply of nutrients to do its job. 

VITAMIN A

A diet containing beta carotene is essential for strengthening the immune system during the pandemic. Beta carotene converts to vitamin A which helps antibodies to respond to antigens effectively. Good beta carotene sources include carrots, sweet potato, apricots, squash, red and yellow pepper, and cantaloupe.

Vitamin A Deficiency Symptoms

Vitamin A does improve your vision; it’s a critical element of night vision. But that’s not all; it also plays a role in healthy skin, lungs, intestines, and the respiratory tract and protects against infections.

Countries that are developed might have some rare cases of deficiency, but it is common among people who rely on rice as a staple food. Chronic diarrhoea, c celiac disease, cystic fibrosis, pancreatic disorders, or liver damage might also cause Vitamin A deficiency. 

Vitamin A deficiency symptoms include:

• Night blindness leading to full blindness
• Dry eyes, skin, and other tissues 
• Increased infections 
• Thinning and ulceration of the cornea 
• Oval, triangular, or irregular foamy patches on the white of the eye
• Dry hair 
• Pruritus 
• Broken fingernails 

For the treatment of vitamin A deficiency, doctors sometimes prescribe a high dose of vitamin A followed by lower doses until symptoms improve. It’s essential to work with a physician if you suspect vitamin A deficiency, as high doses of vitamin A can be toxic. The recommended daily allowance for Vitamin A is 700 mcg for healthy women and 900 mcg for men, but the upper tolerability limit is 3000mcg. Food sources of vitamin A include:

• Cantaloupe
• Carrots
• Dark leafy greens
• Mango
• Sweet potatoes
• Tuna

VITAMIN C

Vitamin C is another essential component as it reduces the duration of cold symptoms. Vitamin C contributes to immune defense by supporting the production and functions of many white blood cells. In short, vitamin C is an essential nutrient for active immune response. Food sources of vitamin C include: 

• Oranges
• Papaya
• Sweet potatoes
• Strawberries
• Kale
• Kiwi 

Vitamin C Deficiency Symptoms

Vitamin C is usually appreciated for boosting immunity, but it is not all it does. It also helps in healing wounds, repairing cartilage, bones, and teeth. It also is an antioxidant. 

Signs of deficiency include:

• Bleeding gums
• Lowered resistance to infection
• Slowed wound healing
• Dry, splitting hair
• Gingivitis
• Nosebleeds
• Weight gain
• Dry skin
• Painful joints
• Weakened tooth enamel
• Scurvy

Healthy men should get about 90 mg of vitamin C per day, while women need about 75 mg. If you smoke, though, add 35 mg per day.

Vitamin B

Vitamin B is a nutrient that helps the body keep nerve and blood cells healthy. It also makes DNA, which is the genetic material in all the sections. It also helps in preventing anemia called megaloblastic anemia, which makes people tired and weak. Vitamin B refers to a collection of vitamins and includes different uses and deficiencies. Other B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B12, folic acid, and biotin. While each B vitamin has specific effects, they work synergistically.

• Vitamin B Deficiency Symptoms

Vitamin B deficiency symptoms include:

• B1 (thiamine): fatigue and irritability. Beriberi results from severe deficiency and can affect the nerves, muscles, heart, and brain. 
• B2 (riboflavin): cracks in the corners of the mouth, scaly patches on the head
• B3 (niacin): mental confusion and dementia, along with scaly skin, muscle weakness, and diarrhea, memory impairment, disorientation, depression, mania, delirium, or paranoia 
• B5 (pantothenic acid): seizures, scaly rash, red tongue, cracks in the corners of the mouth, or a pins-and-needles sensation in the hands and feet
• B12: Fatigue, anemia, paleness, weakness, shortness of breath, dizziness, tingling or loss of sensation in the hands and feet, muscle weakness, loss of reflexes, difficulty walking, confusion, and dementia

For treating the deficiencies of Vitamin B, the simplest way is to take a vitamin B complex that all the necessary components. For killing fatigue, try at least six weeks of a high-potency B complex supplement, along with an additional 2000 micrograms of sublingual, under the tongue, B12 every day. Be sure the form of B12 is methylcobalamin, which has the highest absorption.

Vitamin D 

Vitamin D is an essential nutrient for boosting the immune system to prevent coronavirus. Eggs, cheese, mushrooms, fatty fish, fortified milk and tofu, etc. are good sources of vitamin D. it helps in the production of a protein that helps in the killing of infectious agents, including bacteria and viruses. It also helps stop the growth of bacteria and virus so it cannot invade other body tissues. The excellent vitamin D source is mainly sunlight, and some foods such as eggs, fish, milk, and some of the margarine brands may also be fortified with it. 

The sun is the best vitamin D; however, it may be more challenging to get enough sun exposure to meet our needs during quarantine or self-isolation. Therefore, it is recommended that individuals unable to go outside eat plenty of vitamin D rich foods and consider taking a daily vitamin D supplement. 

• Vitamin D Deficiency Symptoms

Vitamin D deficiency symptoms include,

· Overweight or obese

· Depression

· Aching bones

· Low bone mineral density

· Osteoporosis — porous and brittle bones

· Osteomalacia, which softening of bone

·        Rickets, a severe bone-deforming disease, bowing of legs, bending of spine, toneless muscles

· Muscle weakness

· Low blood levels of vitamin D

Foods which are high in vitamin D include:

· Fatty fish — tuna, mackerel, sardines, salmon, and trout

· Liver and other organ meats

· Eggs (yolk)

· Mushrooms, which have been exposed to sunlight

· Cheese

· Fortified food products

Other Symptoms of Vitamin Deficiency

• Hair loss

Hair loss is one of the symptoms of vitamin deficiency and is one of the complaints reported by people when they reach 50. Many supplements claim to prevent hair loss as they contain a nutrient combination in addition to several others. 

All the vitamin-rich nutrients appear to be boosting hair growth and reducing hair loss among people who document their deficiencies. However, there is minimal research on the benefits of such supplements in the absence of a fault.

A diet rich in the following nutrients may help prevent or slow hair loss. 

• Iron. This mineral is involved in DNA synthesis, including that of the DNA present in hair follicles. Too little iron can cause hair to stop growing or fall out. 
• Zinc. This mineral is essential for protein synthesis and cell division, two processes needed for hair growth. As such, zinc deficiency may cause hair loss. 
• Linoleic acid (LA) and alpha-linolenic acid (ALA). These essential fatty acids are required for hair growth and maintenance. 
• Niacin (vitamin B3). This vitamin is necessary for keeping hair healthy. Alopecia, a condition in which hair falls out in small patches, is one possible symptom of niacin deficiency.
• Biotin (vitamin B7). Biotin is another B vitamin that, when deficient, may be linked to hair loss. 

Meat, fish, eggs, legumes, dark leafy Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds, and whole grains are good sources of iron and zinc. Foods that are Niacin rich include many of the above like Meat, fish, dairy, whole grains, nuts, seeds, and leafy greens, etc. they all are at the same time rich in Biotin, which too is found in egg yolks and organ meat. 

Apart from the advantages mentioned above of supplements, taking vitamin and mineral supplements in the absence of a deficiency may worsen hair loss rather than help it. For instance, excess selenium and vitamin A, two nutrients often added to hair growth supplements, have been linked to hair loss.

• Scaly patches and dandruff

The link between the low nutrient diet and the skin conditioned emerging in people is still not understood, but those with dandruff or seborrheic dermatitis might want to consume more of these nutrients.

Seborrheic dermatitis (SB) and dandruff are part of the same group of skin disorders that affects the oil-producing areas of your body. Both of them involve inching and flaking skin. 

Dandruff usually seems restricted to the scalp, whereas seborrheic dermatitis can also appear on the face, upper chest, armpits, and groin. These skin disorders occur mostly within the first three months of life; sometimes, it is during the early stages of puberty and in mid-adulthood. 

Up to 42% of infants and 50% of adults may suffer from dandruff or seborrheic dermatitis at one point or another. It might be caused by many factors like a nutrient-deficient diet, low levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) may each play a role. 

Foods rich in niacin, riboflavin, and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds. 

• Restless Leg Syndrome

Restless Leg Syndrome, also known as Willis-Ekbom disease, is a nerve condition that causes uncomfortable sensations in legs, which develops an irresistible urge to move. Annually, almost 10% of Americans are affected while they are likely to experience this condition. For most people, the desire to move seems to intensify when relaxing or trying to sleep. 

The exact causes of this syndrome happen to remain unknown; however, there appears to be a link between Restless Leg Syndrome symptoms and a person’s blood iron levels. Several studies conclude that low blood iron stores increased the severity of RLS symptoms. In contrast, others note that symptoms often appear during pregnancy, during which women’s iron levels tend to drop. 

RSL can be decreased to its minimum if supplemented with a surplus amount of iron. However, the effects of supplementation may vary from person to person. 

Since higher iron intakes appear to reduce symptoms, increasing the intake of iron-rich foods, such as Meat, poultry, fish, legumes, dark leafy greens, nuts, seeds, and whole grains, may also be beneficial. Sometimes the iron-rich sources of foods like fruits and vegetables might also aid in increasing the iron absorption. Using cast-iron pots and pans and avoiding tea or coffee at meals can also help boost iron absorption.

It is worth noticing that unnecessary supplementation of iron can do more harm than good and might lead you to the reduced absorption of nutrients. Too high iron levels can even be fatal in some cases, so it’s best to consult your healthcare provider before taking supplements. 

• Poor night vision and white growths on the eyes

If a person is not taking enough nutrition, a poor diet might lead to vision problems. For instance, low intakes of vitamin A are often linked to a condition known as night blindness, which reduces people’s ability to see in low light or darkness. This is because Vitamin A is necessary for producing rhodopsin, a pigment that is found in the retinas of the eyes and helps you see at night. When left untreated, night blindness can progress to xerophthalmia, a condition that can damage the cornea and ultimately lead to night blindness. 

Other symptoms might also appear like spots, which are slightly elevated, foamy, white growths that occur on the conjunctiva or white part of the eyes. These outgrowths can be removed to certain extents but disappear entirely only on the condition that Vitamin A deficiency is treated correctly. 

Vitamin A deficiency is rare in developed countries. Those who suspect their vitamin A intake is insufficient can try eating more vitamin-A-rich foods, such as organ meats, dairy, eggs, fish, dark leafy greens, and yellow-orange colored vegetables. 

• Bleeding gums

Sometimes you might blame a rough tooth brushing as a cause of bleeding gums, but you must also know that a diet lacking in vitamin C is also to be blamed. 

Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables. That said, many people fail to eat enough fruits and vegetables each day. Consuming a minimal amount of Vitamin C might lead you to its deficiency, leaving you with tooth loss and bleeding gums. 

Another serious consequence of severe vitamin C deficiency is scurvy, which depresses the immune system, weakens muscles and bones, and makes people feel tired and lethargic. 

The Bottom Line

If fresh products, mostly fruits, vegetables, and reduced-fat dairy products, continue to be available, prioritize these over non-perishables. Frozen fruits and vegetables can also conveniently be used over more extended periods, you may use the freezing methodology to avoid food waste. Having a balanced diet every day is not difficult when you plan and put some thought into your food.

A diet that provides you with a lower amount and insufficient intake of vitamins and minerals can cause several Vitamin Deficiency symptoms, some of which are more common than others. You may resolve this problem by increasing your food intake with supplement rich materials, which can help resolve or significantly reduce your symptoms. 

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