At the first sign of a rash, bump or slow healing cut, most people turn to the internet for immediate mental relief—which usually results in some form of over-the-top, self-diagnosed terminal diagnosis. However, not all signs point to a life-altering condition—many symptoms can be attributed to vitamin deficiencies. Also Read - Want to Live a Healthy Life? Have Sex Once a Week
After all, your body works like a machine—if the machine is not given the adequate fuel for all of its systems, it will have difficulty performing everyday tasks. Further reinforcing the fact that these minor hiccups are usually reversible with a simple oil change, some vitamin deficiencies can be fixed with dietary changes. Also Read - 'Feel Liberated' by Finely Crushing Chutney? Nutrition Expert Rujuta Diwekar's Latest Tweet Gets Twitter Divided Over Gender Roles-Stereotypes
An important note of caution, however—if most of these or other symptoms persist or worsen, seeking medical attention is imperative. Also Read - Beware of These Common Food Additive in Desserts or be Ready For Long-Term Health Damage
Vitamin B, B2, B3, B12, Iron, and Zinc
Many people suffer from dry and cracked corners of the mouth. If ChapStick isn’t resolving your issues, then this may indicate that you have a vitamin deficiency. If this is the case, you may need to increase your intake of iron, zinc and Vitamin B, B2 Riboflavin, B3 Niacin and B12.
Moreover, if you are craving ice or have weak and brittle nails, this is indicative of an iron deficiency. This is a common concern seen most often in those with vegetarian diets—or even trendy diets that eliminate essential proteins your body is in dire need of. However, this can be rectified by increased consumption of legumes, peanuts, chicken, salmon, eggs, oysters, clams, tuna, sun-dried tomatoes and whole grains.
Additionally, iron is better absorbed when coupled with greater vitamin C intake, so eating more veggies such as kale, broccoli, bell peppers, and cauliflower will enhance this process.
B Vitamins, B9 folate, B6 and B12
Tingling, numbness and/or prickling in the hands, feet or other places is usually caused by a deficiency in B vitamins—specifically B9 folate, B6 and B12. This is seen to be an issue in the peripheral nerves and where they end in the skin. These symptoms are usually experienced alongside (but not limited to) anxiety, depression, anemia, fatigue and hormone imbalances.
However, if your symptoms are caused by a simple vitamin deficiency, you can minimize its effects by eating more whole grains, spinach, asparagus, beets, beans, eggs, octopus, mussels, clams, oysters and poultry.
A scaly, flaky red rash on the face (or could be found elsewhere as well) and hair loss indicates a biotin B7 deficiency. The body can store fat-soluble vitamins—however, most B vitamins are water-soluble and, therefore, cannot be stored for too long. Similarly, if you consume raw eggs, this prohibits the absorption of biotin.
Ironically, cooked eggs (which rids the egg of avidin, the protein that prevents the absorption of biotin), mushrooms, avocados cauliflower, nuts, raspberries, salmon, soybeans and bananas are rich in biotin.
Fatty Acids, Vitamin A and Vitamin D
Red or white bumps that resemble acne usually appear on your skin—mostly concentrated on your cheeks, arms, and thighs—when there is a deficiency in necessary fatty acids and vitamins A and D. However, this can be resolved by increasing your intake of healthy fats—specifically, by eating things such as salmon, sardines, walnuts, almonds, ground flax seeds, hemp seeds, and chia seeds. In addition, leafy greens and colored veggies such as carrots, red bell peppers, and sweet potatoes, will all lead to an increase of vitamin A.
Magnesium, Calcium and Potassium
Symptoms such as painful muscle cramps and/or spasms, stabbing pains in the toes, calves, feet arches and legs, even when you are not moving, usually indicates that your body is low on magnesium, calcium or potassium. However, incorporating more bananas, hazelnuts, almonds, squash, cherries, grapefruit, apples, broccoli, and dark leafy greens will cause the cramps to ease and allow the muscles to return to normal function.