Today, leading a balanced and nutritious diet is harder than ever. We all have busy schedules and it can be difficult to source fresh ingredients and prepare home-cooked meals from scratch. It’s important to stay in touch with your body and keep an eye out for signs that you aren’t getting the nutrition you need. Here are 7 of the most common signs that you may have a vitamin deficiency!
Brittle hair and nails
If your nails and hair are starting to feel more brittle than normal, you may be deficient in biotin. Other symptoms include fatigue, cramps, and a tingling sensation in your feet and hands. To boost your biotin levels consider including more egg yolk, fish, dairy, and meat into your diet!
To prevent hair-loss associated with aging it’s important to consume a diverse and nutritious diet. Iron, zinc, B3, and B7 are all vitamins that can slow down the hair loss process. Leafy greens, seeds, fish, and eggs are great sources of the vitamins you need to keep your hair luscious and long.
An itchy and flaking scalp can be a telltale sign that you’re low in a variety of nutrients, including zinc, riboflavin, and B6 to name but a few. Scaly patches of itchy skin can also indicate the same deficiency.
Try eating a diverse diet filled with fresh vegetables, fruit, and meat to reduce these irritating symptoms. If it persists, you may need to see a dermatologist for a specific diagnosis and cure.
Restless Leg Syndrome
Have you ever found it impossible to stop moving your legs around? Or been kept awake by an uncomfortable feeling in your legs? You may be suffering from the Restless Leg Syndrome (RLS).
Recent studies suggest that RLS could be linked to low iron levels. Try to consume foods that are rich in iron such as legumes, nuts, and meat. To help your body aid absorption also eat lots of fruits and vegetables that are filled with Vitamin C.
Cracks and ulcers
Cracks and ulcers in the corners of your mouth may be a sign of an iron or Vitamin B deficiency. To boost your nutritional intake consume more iron-rich foods such as chicken, legumes, nuts, and whole grains.
If you’re starting to feel chronically fatigued you may have a vitamin deficiency. People experiencing a deficiency may also have a weaker immune system and find themselves getting sick more often.
The best way to boost your immune system and start feeling more energized is to eat a diverse range of colors in your vegetables and fruit. Remember, fresh is best. If you can, check out your local farmer markets to get organic produce that is bursting with vitamins and minerals!
Red and white bumps
Keratosis pilaris is a condition that causes red and white bumps around the body that may also include ingrown hairs. According to studies, people with lower Vitamin A and C intake may be more at risk of keratosis pilaris. If you’re finding red or white bumps around your body try eating more organ meat, dairy, and orange colored vegetables to get as much Vitamin A and C as possible.
If you notice any of these vitamin deficiencies consult a healthcare professional immediately. In general, leading an active lifestyle with a balanced diet is the key to having a healthy mind, body, and soul!