5 Major Problems That Might Occur If You Consume Low Vitamins Foods

Vitamins are vital for our bodies to function properly. Taking a balanced diet rich in vitamins supports various physiological functions, such as cell growth, building the immune system, and strong metabolism. Missing essential nutrients in the diet may have potential effects on our bodies. 

Is your diet rich in vitamins? Let’s check out in this blog what are vitamins, their importance, food rich in vitamins and problems that may occur if you have a vitamin deficiency. 

What Are Vitamins?

Vitamins are organic compounds that are required by our bodies to function properly. They support new cell regeneration, growth and development of our bodies. There are a total of 13 essential vitamins that are required for our body to work efficiently. 

The list of vitamins is: 

  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Vitamin B1 or Thiamine
  • Vitamin B2 or Riboflavin
  • Vitamin B3 or Niacin
  • Vitamin B6 or Pyridoxine
  • Vitamin B12 or Cyanocobalamin
  • Vitamin B5 or Pantothenic Acid
  • Vitamin B7 or Biotin
  • Vitamin B9 or Folate/Folic Acid

Why Are Vitamins Important?

vitamin foods

  • Boost Immunity

A strong immune system is a sign that you are taking enough vitamins and minerals in your diet. Vitamin C is considered one of the best immune boosters. This vitamin deficiency causes oxidative stress brought on by unstable chemicals called free radicals. (1)

  • Supports Healthy Metabolism

Our body uses the B-complex vitamins, such as thiamin, riboflavin, folate, biotin, and vitamins B6 and B12, in conjunction with other enzymes to metabolise protein, lipids, and carbs for energy. (2) These vitamin deficiency symptoms might bring fatigue and early ageing symptoms. 

  • Healthy Bones

We all know how important calcium is for our bones, but do you know that vitamin D is necessary for calcium to do its work as a bone-building aid? Yes, it is.

The use of sunscreen, the weak winter sun, and poor skin absorption might hinder the production of Vitamin D in our skin. Enough vitamin D helps in building healthy bones.

  • Proper Functioning Of Body

Vitamins put in a lot of effort to maintain our bodies working properly, and they also support vital functions that our bodies perform in daily life. Each vitamin is out to assist you achieve your wellness objectives by providing health advantages.

  • Slows Down Ageing

As we age, the skin cell regeneration process in our bodies slows down, but with the right nourishment, this process can be slowed. Vitamins work to shield skin cells from environmental stresses, much like antioxidants, and support healthy ageing.

What Are The Causes Of Vitamin Deficiency?

  • No or Less Exposure To Sunlight

This is one of the major vitamin deficiency causes. Sunlight is a major source of vitamin D, if you do not sunbathe yourself in the early morning rays of sun, the deficiency might occur. Vitamin D deficiency is more prominent among people who live in chilly climate areas.

#ISayOrganicTip - Talk a brisk walk early in the morning when the sun starts to rise to give your body the essential Vitamin D. 

  • Health Issues

Vitamin deficiency symptoms might also occur due to health issues which make it difficult for our bodies to absorb and metabolise vitamins. 

#ISayOrganicTip - Keep your health at its best by consuming fruits and vegetables that are grown organically. 

  • Inappropriate Diet

Some diets can increase your risk of developing a vitamin deficiency. A vegan diet increases the risk of biotin and vitamin B12 insufficiency. You may also run the risk of developing a vitamin D deficiency if you avoid dairy products.

A gluten-free diet may also cause nutrient deficiency. Grains are naturally rich in vitamins, especially folate and thiamine, avoiding them might lead to various vitamin deficiency symptoms to arise. A diet low in fresh fruits and vegetables and high in processed foods can lead to vitamin E and vitamin K deficiencies.

#ISayOrganicTip - To satiate evening hunger do not binge eat unhealthy snacks, rather get yourself some tasty and nutty snacks from us like chakli, peanut, aloo bhujia, etc.

Types Of High Vitamin Food


Food Type

Vitamin A

Spinach, carrot, cantaloupe, pumpkin, dried apricots, tomatoes, etc.

Vitamin C

Citrus fruits (orange, kiwi, lemon), strawberries, tomatoes, bell pepper, etc. 

Vitamin D

Orange, spinach, banana, milk, curd, etc.

Vitamin E

Red bell pepper, sunflower seeds, almond, pumpkin, whole grains and other leafy vegetables. 

Vitamin K

Fermented soybean, green leafy vegetables, kale, spinach, broccoli, etc.

Vitamin B1 or Thiamine

Beans, lentils, sunflower seeds, yoghurt, green peas, etc.

Vitamin B2 or Riboflavin

Milk, grains, cereals, almonds, etc.

Vitamin B3 or Niacin

Legumes, bananas, nuts, seeds, brown rice, etc.

Vitamin B6 or Pyridoxine

Banana, papaya, oranges, cantaloupe, etc.

Vitamin B12 or Cyanocobalamin

Almond Milk

Vitamin B5 or Pantothenic Acid

Avacado, mushroom, orange, chestnuts, etc.

Vitamin B7 or Biotin

Sesame seeds, almonds, walnut, pistachio, peanut, avocado, etc.

Vitamin B9 or Folate/Folic Acid

Spinach, kale, white cabbage, etc.

Top 5 Major Problems That Occur If You Consume Low-Vitamin Foods

Top 5 Major Problems That Occur If You Consume Low-Vitamin Foods

  • Fatigue

Cobalamin (vitamin B12) deficiency can lead to decreased energy and exercise tolerance, as well as fatigue issues. (3)

  • Dry skin and hair

Vitamins A, C and E are the building blocks of healthy skin and hair. Brittle hair and nails, mouth ulcers, hair loss, and scaly skin patches, can occur if you eat foods that are low in these vitamins. You can change your diet accordingly by recognising these vitamin deficiency symptoms. There are several advantages to consuming a healthy, balanced diet.

  • Poor Wound Healing

Lack of vitamin C has been shown to hinder the healing of wounds and is also linked to a higher risk of wound infection. (5)

  • Increased Risk Of Diseases

Not consuming enough vitamins in your diet lowers down your immunity, thus making your body more prone to diseases and infections.


Incorporating diverse nutrient-rich foods in your diet is crucial for our bodies to function properly. If you are looking for organic foods with healthy cooking essentials, dry fruits, snacks, fruits and vegetables, snacks and condiments, I Say Organic has got your back. 

We source our products from farmers and partners who follow sustainable farming and practice. With each bite, you treat your body with only the good.

FAQS For Vitamin Deficiency

  • How can I prevent vitamin deficiency?

You can prevent vitamin deficiency by intaking foods rich in vitamins and maintaining a healthy lifestyle.

  • What should I do if I think I have a vitamin deficiency?

Whatever type of vitamin deficiency you suspect, you must start eating relevant food to cure it and if the problem persists you may see a doctor.

  • What are some tips for getting more vitamins in my diet?

You can complete your body’s daily dose of requirements by eating vegetables, fruits and dairy products that are rich in vitamins.

  • What are some long-term consequences of vitamin deficiency?

If you ignore the symptoms of nutrient deficiency in the long run then issues such as depression, poor wound healing, and fatigue might occur. 

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