Being sure to maintain the levels of vitamins and nutrients necessary for optimal body functioning can be tricky. Many people will attempt to meet their vitamin needs through food or by taking vitamin supplements and people who do so usually feel that they have all the nutrition they need to stay healthy.
So how does a person know when their body is lacking in any certain vitamin? There are signs that a body will show when any deficiency is occurring, and watching out for the signs could make the difference in identifying and curing any imbalances which may exist.
Here are a few general guides you can use to determine whether or not you are getting enough necessary vitamins and nutrients into your system:
– Iron, Vitamin B’s, Zinc, Riboflavin and Niacin are all important to keep your lips and skin hydrated and healthy looking. If you notice cracks in your skin and it is quite dry or you have cracks around the corners of your mouth you are likely lacking some of these nutrients. This happens often during a diet when people ignore their necessary protein levels.
HOW TO FIX THIS: It’s all in what you eat! Protein is high in foods such as eggs, tuna fish, peanuts, all lentils and legumes, tomatoes and green vegetables. You can ensure that you maximize your Iron intake by adding Vitamin C to your diet, which assists the absorption of Iron and makes it easier for your body to take it in. There are many vegetables that are high in Vitamin C but broccoli, cauliflower and kale all hold higher levels as well as red bell peppers (even paprika).
– B7 (also known as Biotin) is a key vitamin and is central to hair growth. Like some other vitamins, B7 is water soluble and as such does not store in the body. This problem usually becomes visible through hair loss or red rashes which usually exhibit on the face. In order to ensure that your body has the optimal level of B7 (as well as vitamins A, D, E & K) add nuts, soya in any form, bananas, mushrooms, cauliflower or salmon to your regular diet.
Eating cooked eggs will also help as eggs contain a protein called avidin, which can help the body’s uptake of Biotin, but can also inhibit it if eggs are eaten raw; this is an important consideration for people trying to build muscle.
– A lack of essential fatty acids as well as Vitamins A and D can show up in similar ways on a body by causing small white bumps on the arms, cheeks, thighs or butt.
The way to adjust your fat intake is easy – watch what types of fat you allow yourself to eat. There is a great difference between healthy fats that can be found in such foods as hemp, flax, chia, salmon, nuts and seeds and unhealthy fats such as saturated and Trans fats that are commonly found in greasy food and sweets. If you are low on vitamin A you can replenish levels with increasing food intake for carrots, red bell peppers or sweet potatoes, which all hold high levels of beta carotene, a precursor to vitamin A. Vitamin D should be increased through use of a daily supplement.
– Calcium, potassium and magnesium are all very important nutrients in a person’s body. Lack of any of these can cause stabbing pains and cramps in a person’s legs and feet. All parts of a person’s leg including the back and the calves can be affected as well as toes and the arches of feet. Increasing your food intake of vegetables and fruits such as cherries, bananas, grapefruit and green vegetables of all kinds will help moderate your body’s intake of all three components.