It would be expensive to always be tested for vitamin deficiencies, not to mention a waste of time in most cases. The best way to be aware of any deficiencies in essential vitamins and minerals is to know the signs that show up when they happen. Some signs can be a little more subtle, such as muscle cramps or tingling of the hands and feet when there are deficiencies in magnesium, potassium, calcium, and B vitamins. Other signs are much more noticeable. Those include cracking at the corners of the mouth and rashes and white acne bumps on the face.
- Foods that contain vitamin C. Have more fish, eggs, poultry, peanuts, lentils, etc. Combine these foods with veggies like broccoli, red bell peppers, kale, and cauliflower.
- Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn’t store most B vitamins, which are water soluble.
- Have more saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia.
“The deficiency in your body may have its own way of telling you. For example, whiteness in your nails may tell you about any vitamin deficiency.”