If you want a healthy metabolism, you need to consume a huge variety of foods to make your body feel happy and healthy. We hear every day how important vitamins are to achieve this goal, but for some reason, we tend to ignore this.
We always like to eat what tastes good, with little effort and no time to prepare it. In the end, we don’t even realize we have lost all the vitamins in our bodies and we start to feel the lack of energy.
As a result, the skin turns pale, and might even have long-term impacts on the overall health. This is why a balanced diet is a key to a healthy life. You need to get the necessary vitamins in your system if you want your body to function properly.
Besides, we all need the food for the bones, muscles and various functions that happen in our system. However, there are some vitamins we can’t produce on our own. That is why we turn to good food for a healthy skin, vision, and immunity.
Signs of Vitamin Deficiencies
Here are a few signs of vitamin deficiencies and how you can fix them.
1. Vitamin C
This is a vitamin that our body can’t create naturally. It is a powerful antioxidant which is crucial for our body. Plus, you can easily recognize whether you lack this vitamin or not, simply because it shows on your skin.
Such examples are dry skin, red dots, and rough skin, as studies claim.
However, it might also cause nosebleeds, or in severe cases, bruising and delayed healing. If you think you lack vitamin C, you should consume more kiwi, tomatoes, cabbage, berries, spinach, lettuce, kale, and etc.
2. Vitamin E
This antioxidant can protect the body’s cells from potential muscle weakness, damage or neurological problems. Therefore, it is an important vitamin for major function. You can easily recognize the lack of deficiency of this vitamin, especially on your skin.
Some of the symptoms might be stretch marks, blisters, acne, and scar tissues. So, to get more of this vitamin you should eat more avocados, kiwis, nuts, seeds, shellfish, vegetable oils and etc.
3. Vitamin K
Vitamin K is useful for boosting blood coagulation and preventing a blood clot. Here are some of the most common symptoms of vitamin K deficiency which can show on your skin like easy bruising and bleeding.
To avoid these issues, try consuming more asparagus, dried herbs, soy beans, cauliflower, green leafy veggies, Brussels sprouts, and etc.
4. Vitamin A
As a very important vitamin for vision, immunity, skin, and reproduction, Vitamin A should be consumed on a daily basis. However, the lack of this vitamin is obvious, especially when it shows on the skin.
Here are a few symptoms of Vitamin A deficiency like an acne outbreak, dry lips, dry skin, and patches. If you believe you lack this important vitamin, try consuming more carrots, sweet potatoes, pumpkins, peas, dried apricots, broccoli, and etc.
5. Vitamin B12
This vitamin is important for the nervous system, brain functioning and the formation of red blood cells. Therefore, you shouldn’t ignore it. Here are a few symptoms to recognize the deficiency of Vitamin B12 that can show on your skin, like white patches and pigment disorder.
So, you will need to consume lamb, beef, oily fish, cheese, dairy, and eggs.
6. Vitamin D
If your bones feel weak, you need to consume more vitamin D. Maybe these symptoms will help you understand if you have, or don’t have this problem. Some of them can show on your skin like flaky or irritated skin for example.
In addition, you will need to eat more eggs, cheese, fatty fish, and mushrooms.
7. Vitamin B2
This vitamin is important for the production of energy, vision and skin quality. As such, it is easily recognizable if you lack it. Signs of vitamin B2 deficiency that can show on your skins are redness, rashes and cracked corners of the mouth.
If you believe you need more of this vitamin, try consuming more yogurt, meat, whole grain cereals, egg white, and etc.
8. Vitamin B6
As an important nutrient for the skin, low amounts of this vitamin can cause various symptoms like flaky lips, skin itches and cracks on the corners of the mouth. Therefore, you need to eat more eggs, poultry and especially fish.
9. Vitamin B3
Without this vitamin, your body can’t produce energy by converting proteins and fats. As a result, it can highly affect the nervous and digestive systems. This can lead to scaly sores on the skin and swelling of the tongue.
In addition, you need to consume more nuts, mushrooms, cereals, and eggs that contain this vitamin.
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