To live a life that is free of illnesses, injuries, and other health problems, you should eat a healthy and balanced diet of highly nutritious foods. So, if you eat a lot of junk foods and foods that are lacking in nutrients, you are prone to experiencing different signs and symptoms that can cause discomfort and unpleasantness, and, over time, can progress to more severe conditions that can inflict serious harm and damage to your vital organs and systems.

When it comes to vitamin deficiency, there are various signs that you may see appear on your body and consider minor issues, but are actually your body’s cries for help. Every time you notice something out of place or odd going on, you should not immediately dismiss it or think that it will go away on its own. Your body communicates with you the problems it experiences by triggering warning signs and symptoms that you should pay attention to.

Below are common vitamin deficiency symptoms that you should watch out for:

1. Bleeding of your gums

There are a number of reasons why your gums may bleed. Sometimes, it can be because you are brushing your teeth too hard. Other times, it can be due to a vitamin C deficiency in your body.

Vitamin C is an essential vitamin that plays a major role in the production of certain enzymes and the repair of your bodily tissues. Also called ascorbic acid, it is necessary for your immune system’s health too, as it has potent antioxidant functions that fight off infections, cancers, and other diseases.

If you lack vitamin C, you have a high chance of developing scurvy, which is a disease that results from vitamin C deficiency, and brings about many symptoms, including exhaustion, soreness, and weakness. If not treated right away, it can lead to low red blood cell count, bleeding from the skin, and gum disease.

2. Hair loss

While hair loss is normal as you age, experiencing it at a faster rate even before you reach 50 years old should set the alarm bells off in your head.

There are several vitamins and minerals that can help ensure that your hair is healthy for as long as possible. Iron is instrumental in the creation of the DNA that is found your hair follicles, and it boosts hair growth. Zinc promotes cell division and protein synthesis, which are two integral processes for hair development. Niacin, or vitamin B3, reduces your odds of developing alopecia, which is a medical condition characterized by hair loss in small spots or areas of your head or other body parts. And, biotin, or vitamin B7, can contribute to stronger hair, skin, and nails.

3. Mouth ulcers

Mouth ulcers are a common occurrence that people are often advised to just leave alone and let clear up on their own after a week or so.  They are usually not something to panic about, but they can be a bit uncomfortable and painful to live with.

There are certain cases of mouth ulcers that are caused by viruses, such as chicken pox and herpes. There are also some that are due to nutrient deficiency, such as a lack of iron or certain vitamins in the body.

One study has found that there is a link between mouth ulcers and vitamin deficiency. According to it, about a third of their subjects who had mouth ulcers were diagnosed with deficiencies in vitamin B1 (thiamin), vitamin B2 (riboflavin), and vitamin B6 (pyridoxine).

4. Brittle nails

If you frequently split your fingernails or toenails, this means your nails are not strong or thick enough to withstand even the mildest external forces. It may be because you are suffering from insufficient levels of biotin or vitamin B7 in your body.

Biotin is a B-vitamin that is not only essential in the breaking down and absorption of proteins, fats, and carbs in your body, but also in the growth and development of your nails, hair, and skin.

5. Poor eyesight

Having difficulty seeing at night, white growths on your eyes, and other vision problems can stem from a lack of certain nutrients, particularly vitamin A. A versatile and powerful compound, vitamin A is essential for a strong immune system and good eyesight. It helps the retina of your eye create the different necessary components to achieve clear and laser-sharp vision both day and night.

If vitamin A deficiency is not fixed right away, it can lead to night blindness. Eventually, it can become a more serious problem that can severely damage the cornea and even result to blindness.

What are vitamin-rich foods that you should have in your daily diet?

For your vitamin A needs, you should eat more foods like carrots, winter squash, spinach, kale, apricots, and cantaloupes. These are all loaded with vitamin A that can help you grow healthy bones, skin, tissues, nails, hair, and teeth.

For excellent sources of B-vitamins, you should remember to buy on your next trip to the grocery store some milk, eggs, oysters, mussels, fish, and lean meat. These foods can promote better brain function, nerve function, DNA synthesis, and metabolism, and prevent anemia and other health problems.

For vitamin C, you should get your daily dose of strawberries, bell peppers, papaya, chard, kale, broccoli, Brussels sprouts, and other leafy greens. These fruits and veggies are also loaded with antioxidants that can enhance your resistance to infections, recovery time from wounds and injuries, and iron absorption.

For more vitamin D, you should get out in the sun more and include vitamin D-rich foods, such as salmon, eggs, milk, shiitake mushrooms, and oysters, in your diet. With more vitamin D in the body, you can strengthen your bones to prevent injuries, and boost your immune system for lower risk of infections and other diseases.

For your vitamin E and vitamin K needs, eat more asparagus, spinach, broccoli, parsley, mustard greens, and other green and leafy vegetables. These help produce strong cells, tissues, muscles, and bones, and allow you to heal and recover from wounds and injuries faster.