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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 February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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