Signs you need more Vitamin A
- Dry eyes
- Blindness at night
- Scaling, dry skin
- Diarrhea
The next time you get a paper cut, grab a bandage and chew on some carrots, sweet potatoes, squash, or tuna. Vitamin A encourages healthy cell production to heal wounds, boost your immune system, and strengthen your vision. Aim for roughly 2,333 IU a day.
Signs you need more Vitamin C
- Depression
- Gingivitis
- Impaired wound healing
- Corkscrew hair follicles
- Prone to bruising
- Nosebleeds
- Bleeding gums
- High blood pressure
An orange a day—not really, but 85 mg daily will do—keeps everything that we just listed above away. This antioxidant protects against don't-want-ever illnesses such as heart disease, cancer, asthma, and the common cold.
Signs you need more Vitamin D
- Softened bones (over an extended period of time)
- Susceptibility to infectious diseases like the flu
There are no clear symptoms of vitamin D deficiency, however, the longer someone goes without getting the nutrient—by not basking in the sunlight enough or eating enough almonds or fatty fish—the more likely it is your skeletal health decreases. The only way to be positive of your status is to get yourself checked. The daily recommendation is 600 IU.
Signs you need more Calcium
- Fatigue
- Frequent muscle cramps
- Prolonged abnormal appetite—meaning eating isn't appealing to you (WHAT??)
- Development of osteoporosis (over a longer period of time)
Do you remember those Got Milk commercials? Brilliant. But there's a slight chance their message didn't stick when you were a kid. Calcium helps your heart, prevents blood clots, and of course, fortifies your bones and teeth. Adults should aim for about 1,000 mg per day from sources like milk, yogurt, cheeses, almonds, and salmon.
Signs you need more Protein
- Hair that falls out
- Thinning hair
- Sore muscles
- Not building muscle while exercising (if you're trying to bulk up)
- Constantly getting sick
- Muscle loss
Is it just us or is everyone talking about protein these days? Although standard recommendations for women say to consume about 46 g per day, fitness experts usually suggest eating 1 g of protein per pound if you're trying to gain muscle mass—so 130 g of protein for a 130-pound woman. The quality and quantity of protein sources can impact your risk of cardiovascular disease and diabetes.
Signs you need more Iron
- Pale skin
- Always feeling cold
- Dizziness
- Headaches
- Difficulty breathing
Ahhh, iron—it's the mineral that allows our cells to retain oxygen and keep our blood circulating. When you don't hit the recommended 18 mg a day, you put yourself at risk of things like anemia. All you need is to stock up on spinach, fish, nuts and seeds, and you'll survive.
