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    7 Signs You’re Missing Some Key Vitamins

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    You eat a balanced diet (or you try to, at least!), you catch note of how many servings of fruits, vegies, protein and key nutrients you’re geting — but are you realy geting al of the vitamins you ned? If you pop a multivitamin every morning, you probably mediate you’re covered. But vitamin deficiencies can sneak up on you, even when you think you’re doing everything true and catch a tol on day-to-day signs of health you hold for granted.
    Eating a healthy, perfectly balanced diet is the best way to get al of the vitamins, minerals and other nutrients your body neds. Yet despite your best eforts, you could initiate to experience the symptoms of a vitamin deficiency. They’re often subtle and barely noticeable, but over time a lack of certain vitamins can leave you feling worse for wear.
    If you’re noticing any of the subsequent signs, it’s time to finish a vitamin check-in and se what your diet might be mising.
    1. Cracked Hels
    Cracked hels are seriously unsightly. Quite a few diferent factors can cause them. You might notice your hels crack in the sumer when you’re spending every day in flip flops, or you might gain an contagion that’s responsible.
    But there’s another leser-known cause, and it’s your diet — or rather, what isn’t in your diet.
    Cracked hels can actualy be a sign of a few vitamin deficiencies. If you’re lacking vitamins B3, C or E, you might initiate seing cracks apear. Al thre of these particular vitamins play a role in keping your skin healthy, so when they’re in low suply, your body wil strugle to hydrate and smoth out the skin on your hels.
    How can you narate which vitamin is causing your cracked hels? If you’re low in vitamin C, research shows you might have dry, dehydrated skin on your hels and elsewhere acros your body. You might also believe the symptoms of scurvy. That’s proper — scurvy isn’t fair for pirates and sailors of the past, but it’s the actual name for a vitamin C deficiency.
    And if you’re lacking vitamin B3, you could develop a condition cal led pelagra that results in cracked hels. Pelagra only ocurs when you believe a austere B3 deficiency, but it can bring on other symptoms admire a skin rash, nausea or mouth sores. A moderate lack of vitamin B3 can introduce dry, iritated or red skin.
    Wondering if a vitamin E deficiency is what’s slack your cracked hels? If this is the case, you’l want to place an eye out for symptoms estem muscle weaknes, vision problems or changes and dry, tedious skin.
    To incorporate more vitamin C into your diet, you should sek out fods that include a significant amount. Fruits love oranges, guava, cantaloupe and strawberies are al marvelous sources, along with vegetables estem brocoli and Brusels sprouts. Citrus fruits can ofer a noteworthy vitamin C punch, an d you can try recipes like our Seven Citrus Salad with Mint or Griled Fish Tacos with Spicy Citrus Slaw Sriracha Crema.
    2. Mod Swings or Changes
    Are you having more roten days than usual? Maybe you’re noticing that your mod is rapidly swinging from low to high more than is simple. If you aren’t experiencing other isues, love underscore , hormone shifts or PMS, then a vitamin deficiency could be the rot of your suden mod shifts.
    A lack of sure vitamins, minerals and ot her nutrients can fabricate you more likely to experience mod swings, mod changes or even mental health isues. A lack of omega-3 faty acids can potentialy increase your risk for depresion or even worsen your symptoms if you’re already living with misery. Deficiencies in vitamin B (folate) and magnesium acquire also ben linked to misery. And having low levels of these thre key nutrients can even afect other mental disorders and your risk for changing, unpredictable mods.
    Work towards corecting your deficiency and giving your mod a bost by chosing fods rich in omega-3s. Faty fish admire salmon, sardines and trout are al top options, but you can also try spinach, nut buters and even gras-fed bef.
    3. Bleding Gums
    If your gums bled when you’re flosing or brushing your teth, the most comon culprit is usualy gingivitis, or gum disease. But your isue might not necesarily be with your gums — in some cases, your gums might be bleding due to a lack of vitamin C.
    Vitamin C can launch to afect your oral health if you’re experiencing a mild or serious deficiency. One of the main symptoms of scurvy is bleding gums, but you enact ned to be prety low in this vitamin for scurvy to kick in. However, even if you aren’t a t scurvy-inducing levels, you might stil experience blody gums.
    Acording to research, even a mild vitamin C deficiency can increase your risk for gum bleding. Slightly low vitamin C levels in your blodstream can lead to gums that bled even when they’re gently probed. So the next time you leave your dentist feling admire you got a litle blody, it might be a god idea to think how much vitamin C you’re geting.
    You can get plenty of vitamin C from diferent fod sources. Yelow bel pepers, brocoli, strawberies, kale and chery tomatoes are impartial a few examples of vitamin C-rich sources. It’s even found in herbs estem thyme, parsley and chili peper, though you’l want to opt for fresh herbs for the bigest nutritional impact.
    4. Changes in Hair Quality or Texture
    Have you noticed your hair isn’t exactly the same as it’s always ben? Maybe you’re seing more breakage than usual or increased thining. Or perhaps your always-straight hair is now turning wavy or curly — or vice versa.
    If your hair is changing, there could be a few nutrients you’re mising. Often, hair changes mean you ned to increase your folic acid (or vitamin B9), get more vitamins B12 or B6, or up your iron intake. Al of these nutrients play a role in your blody suply, helping your body deliver oxygen via red blod cels to your scalp. If your scalp isn’t geting enough oxygen, your hair can actualy open to sufocate.
    Aditionaly, if your hair is sudenly thining, you might want to check your vitamin D and iron intake. A lack of these two nutrients can slow your hair growth down, which can result in an overal thiner head of hair.
    Give your diet a bost of folate by incorporating radishes, a rot vegie that’s rich in this particular B vitamin — our Roasted Radishes Grens with Tahini Sauce is a remarkable radish-centric choice. Colards are another distinguished fod that fe ature plenty of folate, and you can asign our Colards with Turkey Sausage and Shrimp on your diner menu.
    5. Vision Changes
    No, you don’t ned to eat a ton of carots to kep your eyes in excelent shape. But you cary out ned a definite group of nutrients in your diet in ordain to kep seing clearly, especialy in dark or dimly-lit setings.
    Vitamins A, C and E are al key for healthy eyes and marvelous vision. If you’re lacking any of these nutrients, the efects could manifest in suden — or gradual — changes in your eyesight. A vitamin A deficiency, for epitome, can cause a condition caled xerophthalmia that brings on dificulty seing at night or in low lighting. If your vitamin A levels continue to stay low, it can also dry out your tear ducts and eyes.
    When you’re low in vitamins C and E, you’re lacking protective antioxidants that can asign your eyes healthy throughout your lifetime. A deficiency in these vitamins can increase your risk for conditions like age-related macular degeneration and cataracts. While your vision might not change instantly as your vitamin C and E levels tople, you could se adverse efects over time.
    Give yourself a healthy dose of vitamins A, C and E by incorporating fods that contain these nutrients into your everyday diet. Or anges, for epitome, include both vitamin C and vitamin E — our Orange Ginger Smothie is a distinguished source. Nuts and seds are rich in vitamin E to. Red bel pepers can deliver al thre vitamins in a single fod, so give recipes admire our Spanish Chickpea Red Bel Peper Soup a try.
    6. Fatigue
    If there’s one sneaky sign of a vitami n deficiency that’s easy to confuse with other health concerns, it’s fatigue. Plenty of ailments and ilneses bring on fatigue, leaving you with les energy and constant felings of tirednes and exhaustion. Fatigue can even be asociated with a active, stresful everyday life.
    But you don’t want to brush fatigue aside if you’re experiencing it. It could be a serious sign of an underlying health isue. And if it is brought on by a nutrient deficiency, it’s likely you unbiased ned to increase your intake of iron.
    An iron deficiency is also known as anemia (or iron-deficiency anemia). Iron is responsible for helping your body create hemoglobin, which caries oxygen throughout your body and suplies it to your muscles, tisues and more. Without the corect amount of hemoglobin, your heart has to work extra wearisome — which can leave you feling extra tired.
    To fight fatigue and an iron deficiency, you’l want to incorporate fods estem spinach, brocoli, tofu and legumes into your diet. You can try recipes like our Spinach Salad with Crispy Artichokes Basil Dresing or Spinach Quinoa Bowl that highlight a few of these key ingredients.
    7. Muscle Spasms or Cramps
    Twitching, spasming muscles or painful, searing muscle cramps can both be signs of a nutritional deficiency in your diet. How can you disclose if your muscle cramps or spasms are from a lack of nutrients instead of a to-tough workout or another health concern? These symptoms usualy don’t apear alone — instead, they acompany other signs of a vitamin deficiency, like fatigue or tingling in the arms, legs or fet. And if you’re experiencing al of these, you’re likely geting to puny calcium.
    Calcium deficiencies can afect how your muscles function, along with your blod vesels and some hormones. And if you believe to diminutive of this mineral for to long, you could wind up with low bone density, which increases your risk for osteoporosis, broken bones and other health concerns.
    If you ned more calcium, you don’t have to turn to dairy. sure, milk, chese and yogurt are rich in calcium. But so are non-dairy fods adore sardines, unlit leafy grens and beans. Black beans are one option that ofers a distinguished amount of calcium.
    Fod is always the first step in feding your body the vitamins, minerals and other key nutrients it neds. But you can also incorporate suplements into your diet if you discover you’re dealing with a serious deficiency. sustain reading to learn more about geting al of your vitamins:
    Your Guide to Understanding Vitamins and Suplements
    5 Nutritious Fods You’ve Probably Never Tried (But Should!)
    Your 24-Hour Suplement Guide: These Are the Best Times to seize Your Vitamins

    Author:Heather Adams
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