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Are you having enough Vitamins and Minerals?

The several different vitamins and minerals serve different functions in our body. Having healthy amounts of the various vitamins helps boost our immune system, heal wounds, energize us and help repair cell damage.

These are just a few of the many ways they help our overall health, but it's important to know when you might be lacking some of them. By catching it early, you can prevent it from becoming a deficiency. Here are some (not all) signs of deficiency and sources.

Vitamin Deficiencies and Sources

Vitamin A

Signs of deficiency: Dry skin, dry eyes, delayed wound healing

Sources rich in vitamin A: Carrots, Sweet Potatoes, Spinach

Vitamin B12

Signs of deficiency: Depression, irritability, brain fog

Sources rich in Vitamin B12: Eggs, milk, meat

Vitamin D

Signs of deficiency: fatigue and weakness, muscle cramps more than usual

Sources rich in vitamin D: milk, eggs, cheese, orange juice.

Vitamin C

Signs of deficiency: irritability, swollen gums and poor gum health, poor wound healing, loss of appetite

Sources rich in vitamin C: lemons, potatoes, tomato, oranges, amla, tamarind

Vitamin K

Signs of deficiency: poor wound healing, i.e., blood takes a lot of time to stop after even a minor cut, blood in urine or stool

Sources rich in Vitamin K: leafy green vegetables, soybeans, pumpkin

Mineral Deficiencies


Signs of deficiency: weakness, dizziness, low immune support

Rich Sources: dried fruit, seafood, red meat, beans, dark green leafy vegetables


Signs of deficiency: brittle bones, broken bones may take too long to repair, low bone density

Rich Sources: almonds, leafy vegetables, dairy products


Signs of deficiency: unexplained weight gain, thyroid complications, learning difficulties in young children

Rich sources: iodized salt, dairy products, fish


Signs of deficiency: muscle twitches, muscle weakness, osteoporosis

Rich sources: dark chocolate, pumpkin seeds, almonds, peanuts.

We hope you never experience these symptoms, but if you do, consult your doctor. Consider this a gentle reminder to take care of your health and eat a well-balanced meal. If you are looking for where to start, check out Swap’s range of high-protein and nutrient-rich meals, smoothies, and meal plans at pocket-friendly prices.

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