~~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
~~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. Ugh. 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)
You remember those Got Milk commercials? Brilliant. But there’s a slight chance their message didn’t stick when you were a kiddo. Calcium helps your heart, prevents bloods 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? Not just us, right? Cool. 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. Don’t go overboard with your red meats though: The quality and quantity of protein sources can impact your risk against cardiovascular disease and diabetes.
~~Signs you need more fiber
Constipation
Constant hunger
So this is why we’re starving by 11:39 a.m. (sorry, donuts). A healthy fiber intake—of about 20 to 35 g every day from oats, beans, and broccoli—can help with irritable bowl syndrome, high cholesterol, and irritable bowel disease. Basically, fiber is your gut’s best friend.
~~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.
