你知道你缺乏什么维生素吗?

There are so many small things that you can do to help your health. Vitamins, or a lack of vitamins, can make a huge difference in how you are feeling day in and day out. Here are some common signs that you are lacking something, along with ways to deal with, and hopefully rectify, the problem.

Here are some of the most common vitamin deficiency complaints.

1. Mouth cracking at corners

Your body lacks Vitamin B (specifically B2, B3, and B12,) zinc, and/or iron.

You should eat more salmon, eggs, tuna, clams, and more seafood to give your body a boost. Vegetarians can eat lentils, legumes, peanuts, dried tomatoes, sesame, and chard.

An important note: Vitamin C should be taken with iron in order to boost effectiveness. Vitamin C sources include broccoli, cabbage, cauliflower, red pepper, etc.

2. Rashes on skin and hair loss

Your body lacks zinc, Vitamin B7, Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

You should eat more dried fruit, pumpkin seeds, whole grains, dairy products, avocados, button mushrooms, raspberries, and bananas.

An important note: Vitamin B7 levels are sometimes affected negatively by eating a lot of eggs. The protein in eggs keeps this vitamin from being absorbed.

3. Acne on cheeks, arms, and upper legs

Your body lacks Vitamin A and Vitamin D.

You should eat less saturated and trans fats.

You should eat more fish, flax seeds, dried fruits, almonds, walnuts, carrots, sweet potatoes, and red peppers.

An important note: sometimes people find the acne to be so painful that they have to pop the small bumps—avoid this.

4. Burning, itching, and numbness in extremities

Your body lacks Vitamin B (B6, B9, and B12).

You should eat more asparagus, spinach, green veggies, legumes, eggs, and seafood.

An important note: shortages of these vitamins can affect the nerve endings in skin. Additionally, depression, fatigue, exhaustion, anemia, and hormonal imbalances are caused by this same deficiency.

5. Cramps and pains in feet/legs

Your body lacks potassium, calcium, magnesium, and Vitamin B.

You should eat more bananas, hazelnuts, almonds, pumpkin, cherries, apples, broccoli, grapefruit, cabbage, dandelion, and spinach.

An important note: these levels are affected when a new exercise regimen is started. The sweating allows the water-soluble vitamin levels to drop. Don’t stop working out. Instead, eat more of the recommended foods.

Specific Vitamin Deficiency Symptoms

Vitamin A Deficiency Symptoms

Fatigue

Poor night vision

Bad skin

Bad teeth and bleeding gums

Vitamin B Deficiency Symptoms

B1:

Insomnia

Fatigue

Muscle weakness

Depression, with or without irritability

Weight loss

Heart and digestive tract issues

B2:

Eye irritation

Oily skin

Fistula in oral cavity

Rashes and inflammation

B3:

Headaches

Low energy

Bad breath

Anxiety

Ulcers, intestinal issues, and low appetite

B5:

Burning in legs and feet

Cramping

Fatigue

Unusual heart beat

Vomiting

Insomnia

B6:

Insomnia

Skin issues

Hair loss

Cramping

Fluid retention

B12:

Fatigue

Diarrhea

Depression and/or anxiety

Appetite loss

Inflammation in mouth

Hormonal imbalance

Vitamin C Deficiency Symptoms

Slow healing of wounds and fractures

Bleeding from nose and gums

Aching and enlarged joints

Indigestion

Anemia and bruising

Vitamin D Deficiency Symptoms

Weak bones

Rickets

Tooth decay

Kidney stones

Muscle weakness

Poor absorption of calcium

Vitamin E Deficiency Symptoms

Anemia

Anxiety

Fertility problems

Bad reflexes

Difficulty moving and maintaining balance

Summary and Recommendations

The affects of some of these deficiencies are far-reaching. If you are concerned about any of your vitamin levels, consulting with your doctor is never a bad idea.

The article linked here will provide you with more information. Additionally, it points out that as our diet moves further away from unprocessed natural foods, our levels of vitamins are depleting. This is why it is best to balance out vitamin levels by eating recommended foods rather than purchasing supplements in pill form.