Advertising
Advertising

Signs You May Have Vitamin Deficiency (And You Don’t Even Know It)

Signs You May Have Vitamin Deficiency (And You Don’t Even Know It)

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.

Advertising

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.

Advertising

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.

Advertising

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:

Advertising

  • 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.

More by this author

7 Signs That You’re Making Your Children Narcissistic Real Story: She Turned Paper Into The Most Magical Gift For A Child Lemon Juice With Salt Can Stop Migraine Headache Within Minutes Amazing Benefits Of Olive Oil You Need To Know Meal Planning Challenge: Healthy Grocery Shopping Once A Month

Trending in Health

1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next