While we all know the importance of getting enough vitamins, we often struggle to recognize the signs of deficiencies in ourselves. However, our bodies are constantly communicating to let us know when something is off. This is especially true when we’re not getting enough of the vitamins that keep us healthy. These are five signs that you may have a vitamin deficiency and ways that you can restore healthy vitamin levels again.

Bumpy, Red Skin

If you’ve got little, red bumps coating your arms, but they don’t itch, it may be a result of a zinc and vitamin A deficiency. Without both of these vitamins, the health of your skin can seriously suffer. The best way to clear out these bumps and get healthier skin is to consume poultry, cantaloupe, pumpkin seeds, sweet potatoes, and other foods rich with zinc and vitamin A.

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Pesky Mouth Sores

If you find yourself developing constant canker sores in your gums, you might be lacking in B12. B12 serves a major role in our bodies, including making sure blood and nerve cells in the body are healthy. Without enough B12, painful cracks and sores can develop inside of your mouth, especially during times of stress. Mixing eggs, poultry, lean meat, and non-dairy milk into your diet can help boost your intake of B12.

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Low Levels Of Energy

If you sleep well but constantly feel tired, there’s a good chance you’re not consuming enough vitamin D. This vitamin helps strengthen the bones, fights depression and feelings of fatigue, and more. If you’re not getting enough, you may make you feel sluggish and exhausted no matter how much rest you get. To boost your vitamin D levels, consuming yogurt, dairy milk, almond milk, fish, or simply spending more time in the sun may help.

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Easy Bruising

Does a little bump into something leave a surprisingly large bruise? You may be lacking in vitamin C, and if you’re stressed out, your body will eat up more of it than usual. Vitamin C is essential to the formation and strength of blood vessels. Weakened capillaries can result in frequent bruising. The best way to fight this is to incorporate foods rich with this vitamin into your diet, including oranges, strawberries, and mangoes.

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Thin, Brittle, Graying Hair

Though it may sound crazy, your hair reflects your overall health incredibly, including deficiencies in vitamins and minerals. Brittle hair can signal anemia and a lack of B vitamins, which are essential for healthy metabolism and brain functioning. In addition, hair that is graying early on may indicate that you’re lacking copper in your system. Working in foods like mushrooms, beef, oysters, chickpeas, and spinach can add more copper and B vitamins to your diet and keep your hair lush and healthy.

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