When it comes to our health, it’s often easy to get lost or overwhelmed by the vast amount of information available. Whether it’s from online sources, TV, or from our friends and family, it can be confusing to figure out what our bodies need. However, our bodies are capable of “communicating” with us when they are lacking essential vitamins. Here are some common signs of vitamin deficiency to watch out for and what you can do to meet your nutritional needs:
The most common signs of vitamin deficiency (and foods to help)
Eating healthy is simple. According to Michael Pollan’s book In Defense of Food, the key is to “eat real food. Mostly plants. Not too much.” This means avoiding processed, pre-packaged foods and prioritizing plant-based foods like fruits, vegetables, beans, and legumes. However, life can get in the way, and sometimes our bodies don’t absorb certain nutrients as well as others. This can lead to deficiencies, which can manifest in various ways. Here are some common signs of vitamin deficiency and the foods you can eat to address them:
1) Bumpy skin: Red or white bumps on the skin can be a sign of keratosis pilaris, which may indicate a lack of vitamin A and C. Foods to add to your diet include dairy, eggs, fish, dark leafy greens, and citrus fruits.
2) Brittle nails and weak hair: Biotin or vitamin B7 deficiency can lead to brittle nails and weak hair. Foods that can help include organ meats, fish, meat, dairy, and leafy greens.
3) Restless leg syndrome (RLS): Iron deficiency is a common cause of RLS. Foods to add to your diet include meat, poultry, fish, and dark leafy greens.
4) Bleeding gums: Vitamin C deficiency can cause bleeding gums. Foods to add to your diet include blackcurrants, citrus fruits, berries, and broccoli.
5) Dandruff and flaky skin: Nutrient deficiencies, including zinc, vitamin B2, B3, and B6, may contribute to dandruff and flaky skin. Foods to add to your diet include whole grains, meat, seafood, eggs, and leafy greens.
6) Mouth ulcers: A lack of B vitamins or iron can cause mouth ulcers. Foods rich in these nutrients include poultry, fish, dark leafy greens, and dairy.
7) Constipation: Increasing fiber and magnesium intake can help with constipation. Foods to add to your diet include flaxseeds, broccoli, apples, lentils, and spinach.
8) Leg bruising: Vitamin C deficiency can lead to easy bruising. Foods to add to your diet include citrus fruits, strawberries, broccoli, and peppers.
9) Fatigue: A deficiency in vitamin D can cause fatigue. Foods to add to your diet include fatty fish, fortified soy and almond milk, cheese, egg yolks, and mushrooms.
10) Calf cramps: Insufficient magnesium levels can lead to calf cramps. Foods to add to your diet include pumpkin seeds, spinach, black beans, almonds, and dark chocolate.
Paying attention to your body’s signals and ensuring a well-balanced diet can help address these common signs of vitamin deficiency.
