10 Warning Signs of a Deficiency in Vitamins

Vitamins have hundreds of roles literally to play in the body. They boost your immune system, stimulate bone growth, support neurological function, convert food into energy, and protect our billions of cells.

In this article, we will discuss ten common warning signs your body sends you when you are low in vitamins. We’ll also provide the name of vitamin or nutrient that can help reverse the symptom.  We also give you an extensive list of excellent foods for each vitamin or nutrient.

Let’s do this!

The 10 Warning Signs of a Deficiency in Vitamins

1 – Bruising

If you’ve been bruising a bit too easily, you could be deficient in vitamin C. Research shows that vitamin C helps to regulate and synthesise collagen. It is key for the development of blood vessels. A shortage of ‘C’ can weaken the blood capillaries, making it much easier for that sneaky coffee table to leave a gnarly bruise.

An important thing to remember about vitamin C is that stress drains it. If you have an overly stressed-out life, you’ll need to replenish this essential vitamin more often.

Recommended daily intake (RDI) for Vitamin C

• 65 to 90 milligrams (mg)

Sources of vitamin C:

Berries (e.g., blueberries, cranberries, raspberries and strawberries), cantaloupe, citrus fruits (e.g., oranges and grapefruit), kiwi, mango, papaya, pineapple, watermelon, broccoli, Brussels sprouts, cauliflower, green peppers, leafy greens (e.g., cabbage, kale, spinach, turnips), squash sweet potatoes, and tomatoes.

2 – Bumps on arms

If you get dry, tiny bumps and rough patches on your arms, you may be short in vitamin A or zinc. Studies show that vitamins are essential for the production and metabolism of collagen. Zinc supports wound repair and promotes skin cell growth.

The condition most commonly associated with bumps and patches on the arms, buttocks, or cheeks is called keratosis pilaris. It is harmless and typically disappears by age 30.

RDI for vitamin A:

• 5,000 International Units (IU)

Sources of Vitamin A:

Cantaloupe, carrots, dairy products, eggs, fortified bread and cereals, leafy green vegetables (e.g., broccoli and spinach), pumpkin, red peppers, and sweet potatoes.

RDI for zinc:

Males

• 14+ years: 11 mg

Females

• 19+ years: 8 mg
• Pregnant, 14 to 18 years: 13 mg
• Pregnant, 19+ years: 11 mg
• Lactating, 14 to 18 years: 14 mg
• Lactating, 19+ years: 12 mg.

Sources of zinc:

Beans, beef, dairy products, fortified bread and cereals, nuts, poultry, seafood (e.g., clams, crab, lobster, and oysters), and whole grains.

Click on the next page button to see more…