Our bodies are amazing and if we listen to it, we can learn quite a bit.
If you are running low on vitamins or nutrients, your body gives you hints such as muscle cramps or skin issues.
More articles are coming about how eating properly is important to feeling great and increasing your athletic performance.
Today has so many highly processed foods, it is easy to become deficient in vitamins and nutrients.
Here are 5 signs that your body is telling you to tweak your diet some. Be sure to consult a nutritionist if you have doubts or questions.
1.) Stabbing Muscle Cramps in Your Toes, Calves, and Feet
If you constantly have cramps in your legs and feet, this is a good sign that you are lacking in potassium, calcium, and magnesium. If you do not regularly drink plenty of water and stay hydrated, body cramping can also come from being dehydrated as well.
Foods you need to add to diet:
- Bananas
- Cherries
- Apples
- Broccoli
- Bok Choy
- Spinach
- Almonds and other nuts
2.) Acne-like Red or White Bumps on Your Arms, Thighs, Butt, or Cheeks
If you find that you have little bumps on your skin, you may be lacking in essential fatty acids and vitamins A and D.
Increase your healthy fats from:
- Salmon
- Tuna
- Any other fish you like
- Almonds
- Walnuts
For vitamin A I would recommend eating lots of:
- Leafy greens
- Carrots
- Sweet potatoes
- Bell peppers
3.) Cracking in the Corners of Your Mouth
Usually if your mouth is starting to crack in the corners of your mouth, a deficiency in iron, zinc, or your B vitamins such as B2, B3, and B12.
To increase these vitamins and nutrients eat more of:
- Chicken
- Salmon
- Tuna
- Eggs
- Peanuts
- Legumes
- Clams
- Oysters
4.) Numbness in Your Hands, Feet, or Extremities
If you have numbness or the tingly feeling like your foot fell asleep and it’s waking up, you may have a deficiency in B6, B9, and B12. A lot of times symptoms like anxiety, fatigue, or depression could also be a sign that you are deficient on these vitamins.
Foods to increase these vitamins:
- Poultry
- Beets
- Black Beans
- Kidney Beans
- Pinto Beans
- Lima Beans
- Eggs
- Spinach
- Asparagus
5.) Hair Loss and a Scaly Rash on Face or Other Areas
If you experience these indicators, you are likely low on vitamin B7.
Foods to increase this vitamin:
- Cooked eggs (raw eggs contain avidin and inhibits the body’s ability to absorb B7)
- Bananas
- Raspberries
- Mushrooms
- Nuts
- Soybeans
- Cauliflower
- Salmon
There are a lot of overlapping foods in each of these categories you should look into incorporating into your diet.
You should also look into taking a daily multivitamin. These do not hurt to take and can only help with deficiencies that you might not know you have. Be sure to check with your physician before taking a multivitamin.
Just because you take vitamin supplements doesn’t mean you can eat crappy foods! Eat a well-rounded healthy diet and get plenty of exercise if you want to get the most out of your body.
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interesting how many of the food cross over
Yes, there are many foods that if you regularly eat can help you stay healthy. Stay tuned for more articles on nutrition and foods I would recommend eating regularly!
I get cramps in my toes often and sometimes in my calves. I eat broccoli and spinach kale egg whites. I workout 4 to 5 times a,week. Do your think it’s the water or I need more fuel. I’m gluten and dairy free.
Thank your
Darlene
Darlene,
There could be quite a few things it could be but the most important thing I can tell you is to get it checked out by a professional. It could be something that needs immediate attention like fatty liver disease… or it could be something simple like slight dehydration or you do not have enough electrolytes in your body. I would definitely bring it up with your doctor to find out, they will be able to run some tests to find out for sure, but in the mean time try to drink more water and make sure you get enough salt and electrolytes in your diet.
Good luck!