Vitamin Deficiency refers to inadequate nutrition or an underlying disorder. Vitamin Deficiency can cause a syndrome known as Avitaminosis or Hypovitaminosis which means a long-term deficiency of vitamins. Low-level vitamin deficiencies can drain your energy and lead to brain fog. Even if you’re eating a balanced, whole-foods diet, you may still be missing vital nutrients. But how do you know when you’re lacking vitamins in your body. The article, 5 Ways Your Body Tells You Are Lacking on Key-Vitamins, will definitely help you out.
According to the Centers for Disease Control and Prevention (CDC), more than 10% of people in the U.S. over the age of one have a vitamin B6 deficiency, while 8% of the population has a vitamin D deficiency. And while you may think that vitamin C deficiency is just an old problem sailor used to have, about 6% of the U.S. population older than six years is lacking in this vitamin; which comes out to more than 1 in 20 people.
Your body holds clues when you are low on certain vitamins and minerals; it will show in your skin, in your hair, in your overall mood. Here are 5 ways your body tells you’re lacking on key-vitamins.
Numbness in Hands and Feet
Numbness in the hands or feet will have most people thinking they’re pre-diabetic, it can actually be a sign of a simple vitamin B deficiency. Low levels of certain B vitamins like B6, B12 and folic acid can affect the nerve endings in your skin, which creates an effect of numbness in your hands and feet.
To help overcome this deficiency, try including plenty of dark leafy vegetables in your diet (spinach, kale, collards, cilantro, dill, parsley, etc.), as well as other foods like sweet potatoes, banana, walnuts, prunes, pistachios, broccoli, mango, avocado, asparagus and oranges.
Fatigue and Lack of Energy
Most people feel overly tired these days. While it is often the result of too much stress (which in itself makes us nutrient deficient), it can also be that you’re not getting certain nutrients in your diet. Iron deficiency, or anaemia, is a well-known cause of fatigue. If you’re tired all the time, but you’re still getting enough sleep, your vitamin D levels could be chronically low.
Make sure to eat enough iron-containing foods like beans, pumpkin seeds, chia seeds, parsley, potatoes, quinoa, Swiss chard, figs and almonds. In the case of vitamin D, make sure you get out in the sun for at least 15-30 minutes every day. If you live in more Northern climates during the winter, take a high-quality vitamin D3 supplement.
Hair and Scalp Issues
Copper Deficiency maybe a cause for your hair going grey. On the other hand, if you notice your hair is brittle, it may be a sign of anemia caused by lack of iron. Iron and protein are also needed to supply blood flow to the scalp for healthy hair growth, and protein is needed to maintain the structural integrity of the hair and keep it strong. Lack of vitamins A and C, or fatty acids can cause flakiness and itchiness in your scalp.
If you’re low on B vitamins, make sure you’re eating enough leafy greens and herbs. As for iron and protein, make sure you’re eating foods like sesame seeds, morel mushrooms, beans, hemp seeds, chia seeds, spinach, parsley, pumpkin seeds, sprouts, spirulina, quinoa, avocado and kale.
If you have less than three bowel movements per week, then your health will definitely be feeling the ill-effects. A common cause of constipation is a lack of fibre in the diet. Magnesium also plays a role in moving excreta along, and so does drinking enough water every day.
Along with eating magnesium-rich foods like cacao, hemp seeds, and pumpkin seeds, consider taking a 200-300 mg supplement of magnesium glycinate until regularity improves. Fibre is found plentifully in almost all plant foods, so make sure you eat enough fresh fruit and vegetables every day.
Lots of people suffer from leg cramps in their calves, especially at night time. This could be an indication that you’re low in potassium. If you’re physically active during the day, and not sufficiently replenishing your body, you’ll be losing fluids and electrolytes through perspiration.
You can address this problem by eating foods rich in potassium like dates, bananas, broccoli, grapefruit and spinach.
Finally, that’s 5 ways your body tells you are lacking on key-vitamins. Missed out on any ways to know that you’re body is running low on vitamins? If yes, please let us know about them in the comment section below.
Reference: Live Love Fruit