Body Signals For Nutritional Deficiencies

You can learn a lot by paying attention to your body. The average American has a diet that is high in processed foods and deficient in many vitamins and nutrients. On top of that, many nutrients are not absorbed due to digestive issues.

Here are some vitamin and other nutrient-deficiency warning signs. Most of them are fixable with some dietary modifications. Whenever you have any symptoms, you should always check in with your doctor to make sure that it isn’t anything more serious.

1. Body Cue: Cracks at the corners of your mouth.

The Deficiency: Iron, zinc and B vitamins, such as niacin (B3), riboflavin (B2) and B12. This can be common if you are a vegetarian.

The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, peanuts and legumes, such as lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale and cauliflower.

2. Body Cue: A red, scaly rash on your face (and sometimes elsewhere) and hair loss.

The Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn’t store most B vitamins, which are water-soluble. Body builders take note: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body’s ability to absorb biotin.

The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries and bananas.

3. Body Cue: Red or white acne-like bumps, typically on the cheeks, arms, thighs and butt.

The Deficiency: Essential fatty acids and vitamins A and D.

The Fix: Increase your intake of healthy fats. Focus on adding more salmon and sardines, walnuts, almonds, ground flax, hemp and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes and red bell peppers. For vitamin D, I recommend a supplement 5,000 IU a day, as well as vitamins A, K and K2, which help with utilizing vitamin D.

4. Body Cue: Tingling, prickling and numbness in hands and/or feet.

The Deficiency: B vitamins, including folate (B9), B6 and B12. These symptoms can be combined with anxiety, depression, anemia, fatigue and hormone imbalances.

The Fix: Spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters and poultry.

5. Body Cue: Muscle cramps in the form of stabbing pains in toes, calves, arches of feet and backs of legs.

The Deficiency: Magnesium, calcium and potassium. If you are working out hard, you can lose minerals, as well as water-soluble B vitamins, through heavy sweating.

The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy and dark leafy greens.

If you pay attention to what your body is telling you, you will be glad that you did!

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