A healthy diet composed of 25% lean proteins, 25% whole grains and starchy vegetables, and 50% non-starchy veggies provides the vitamins and minerals your body needs. However, in the busyness of life, a healthy diet can sometimes fall by the wayside. The ease of picking up fast food along with the perceived comfort of fatty, sugary, or fried foods may edge out the best of intentions when it comes to making healthy choices. If you have found yourself straying from making healthy food choices, you may notice your body complaining. Here are several signs that your body is alerting you to vitamin deficiency, and how you can make sure your body gets the nutrients it needs.
12. Bleeding Gums
Overly vigorous tooth brushing or sudden attention to brushing and flossing when dental hygiene has been ignored can cause bleeding gums. But if overzealous brushing is not the culprit, lack of vitamin C may be. Vitamin C is key to wound repair and a healthy immune system. The Recommended Dietary Allowance (RDA) of vitamin C is 60 mg per day. Citrus fruits are high in vitamin C, but other rich sources of this vitamin include broccoli, cantaloupe, peppers, strawberries, and tomatoes.
11. Brittle Hair and Nails
Hair that has thinned and lost its luster and nails that have become brittle may be indicators of low levels of B vitamins and folic acid. Rich sources of folic acid include green leafy vegetables like spinach, enriched whole-grain cereals or breads, and beans or legumes. Dull, brittle hair and nails may also indicate deficiencies in healthy fats. Avocados are rich in the healthy fats your body needs as well as being a good source of biotin (vitamin B7). The Food and Drug Administration (FDA) provides a handy chart of vitamins, minerals, their actions, and their food sources.