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7 Signs You’re Having Vitamin Deficiency

7 Signs You’re Having Vitamin Deficiency

Let’s face it, modern convenience food is really — well, convenient! If you work crazy hours, have a long commute or need to balance a job and family life, being able to pop a TV dinner in at the end of the day or simple open up a can or box to get your meal sounds pretty darn good. But beware: there is a down side to eating this way: the risk of vitamin deficiencies.

Fatigue is one of the most common problems in people with low vitamin levels. But these deficiencies can cause some strange signs and symptoms that you might not even really recognize as an issue. Below are seven signs that you might be vitamin deficient — along with advice about foods to get into your diet that will help to treat this problem naturally.

1. Your muscles ache

If you notice that you are having muscle aches on a regular basis for no obvious reason (such as a strenuous workout), then you might be suffering from a vitamin D deficiency.  This deficiency is one of the most common, but it can be difficult to diagnose since the symptoms are so vague. But if these achy muscles are also accompanied by problems with your teeth and bones, get your levels tested. This vitamin is needed for health bones, teeth and muscles.

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To get more vitamin D into your diet, try included milk or other dairy products (like yogurt or cottage cheese) that have been vitamin D-fortified or fatty fish like salmon or tuna (though no more than twice a week do avoid a mercury build-up).  You should also try to get small amounts of exposure to the sun on a daily basis.

2. Your feet feel numb

If you notice a feeling of numbness or lack of sensation in your feet and also find that you have trouble walking (such as problems with balance or falling often), then low levels of vitamin B12 might be the problem. Why? Because vitamin B12 is necessary for the health and function of your brain and nervous system. If you do not have enough of it in your system, this can make it more difficult for the brain to communicate to the nerves and numbness and balance problems can result.

In order to up the levels of B12 in your diet, choose to eat more animal-based foods like fish, chicken and dairy products and more plant-based foods like milk or meat substitutes and breakfast cereals that have been B12-fortifed.

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3. You have problems with night vision

Do you make excuses not to go out after dinner because it is hard for you to see at night?  If so, you might be suffering from a vitamin A deficiency.  This is because vitamin D is needed to make pigments for the photoreceptor cells in your eyes help you to see in low light. If you do not have enough vitamin A, your night vision can suffer and it can cause other visual problems like macular degeneration as well.

A vitamin A-rich diet should include leafy green vegetables like spinach and kale, orange vegetables like carrots, sweet potatoes and orange bell peppers, cantaloupes and eggs.

4. You have slow reflexes

If it feels like it takes a while to react to things — such as catching a ball or stopping the car suddenly is someone pulls out in front of you  — it might not just be natural clumsiness on your part!  A deficiency of vitamin E might be the problem.  Vitamin E is needed for nerve health and, like B12, helps with the communication between your brain and the nerves which control your muscles and reflexes.  A lack of this nutrient makes that communication hard.

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Getting more vitamin E in your diet can be done by consuming more wheat germ (the richest source of this nutrient) as well as eggs and mayonnaise, organ meats, nuts and seeds and avocadoes.

5. Your wounds are hard to heal

If you notice that it takes a longer time than normal to heal up after you cut yourself or have some other injury, part of the problem might be a lack of vitamin C.  That is because the skin cells and other cells that have to reproduce themselves in order to begin the heal process after an injury need vitamin C (along with vitamin A and zinc) in order to do this.  Without these nutrients, it is a lot harder to heal and can increase your risk that the wound will get infected.

To get more vitamin C in your diet, add an abundance of citrus fruits (like lemons, limes and grapefruits) and leafy green vegetables (like spinach, arugula and kale) to your meals on a regular basis.

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6. You feel blue often

Not all symptoms of vitamin deficiencies are physical. Everyone feels a bit glum sometimes, but if you notice that is problem is getting worse and you are experiencing depression or sadness most days, this might be due to a low level of vitamin B1.  Like B12, this vitamin is needed for the health of your nerve and brain cells: if you do not have enough B1 in your body, these cells do not function as well and psychological problems like depression can result. This vitamin deficiency is rare, but can happen if someone is suffering from conditions like alcoholism, Crohn’s disease or anorexia.

B12-rich foods that you can add to your diet to help treat this include red and white meats and organ meats (like liver), peas, beans and lentils, wheat germ and blackstrap molasses.

7. You have bad breath

Bad breath, especially if you are brushing, flossing and practicing good oral hygiene, can also be because of a vitamin deficiency, in this case that of vitamin B3. That is because a lack of B3 leads to poor liver function. Since the liver is needed for the stomach and intestines to work properly, this will in turn lead to poor digestion, a leading cause of bad breath. This deficiency can also cause low energy levels is also common in people struggling with alcoholism.

In order to get more of this vitamin in your diet, eat plenty of organs meats, fatty fish, sunflower seeds and vegetables like beets.

In short, vitamin deficiencies can be difficult things to treat, mostly because people often will not realize there is a problem in the first place. If you do have any of the symptoms above and suspect this might be the problem, talk to your doctor. Simple blood tests are able to determine if levels of a particular vitamin are normal — and if they are not, you can then work with your doctor to come up with a plan of care that will boost those levels back to where they need to be and keep your body healthy.

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Brian Wu

Health Writer, Author

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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