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Okay, so you work out, you’ve cut a lot of carbs from your diet, and you always try to eat cleanly ... but are you 100 percent sure you're getting enough nutrients? And the right nutrients? Now, when you lack certain vitamins or minerals, you can actually identify what it is you need by looking at the symptoms. So, let’s take a minute to learn a bit about what your body might be trying to tell you...

1

Vitamin A
Signs: Dry eyes, blindness at night, scaling, dry skin, diarrhea
Sources: carrots, sweet potatoes, squash, and tuna

Vitamin C
Signs: Depression, gingivitis, impaired wound healing, prone to bruising, nosebleeds, bleeding gums, high blood pressure
Sources: kiwis, berries, citrus fruits, tomatoes, and papayas

Vitamin D
Signs: Softened bones, susceptibility to infectious diseases like the flu
Sources: sunlight, almonds, and fatty fish

Calcium
Signs: Fatigue, frequent muscle cramps, prolonged abnormal appetite, development of osteoporosis
Sources: milk, yogurt, cheese, almonds, and salmon

Protein
Signs: Hair that falls out, thinning hair, sore muscles, not building muscle while exercising, constantly getting sick, muscle loss
Sources: meat, eggs, milk, yogurt, cheese, fish, seafood, or nuts

Fiber
Signs: Constipation, constant hunger
Sources: oats, beans, and broccoli

Iron
Signs: Pale skin, always feeling cold, dizziness, headaches, difficulty breathing
Sources: spinach, fish, nuts, and seeds

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atic12 / 123RF Stock Photo
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