Most people think about their hair on a daily basis, fretting over frizz or enjoying the results of a beautiful blowout. Perhaps there’s a new style that is intriguing, but that can’t happen if hair is dull, limp, or brittle. There are subtle cues from hair, be it change in texture, look, or thickness, which may indicate underlying health issues. 

Similar to fluctuating moods, your hair experiences both good days and bad days. When you notice abnormal or constant changes to your locks, something may be awry with your body. The body has different ways of informing you that something is going on, be it through changes in urine, stool, or even hair. Everything from stress and nutrition to hormones and health conditions can impact your hair. Check out the following telltale clues that your hair can give you about your health.

Hair Thinning May Indicate A Thyroid Problem

Hypothyroidism is a common issue that indicates an under-active thyroid. When the thyroid doesn’t produce enough thyroid hormones, you may notice an increase in thinning or shedding. Hypothyroidism can also cause muscle pain, puffy face, weight gain, fatigue, joint pain, and more. Some thyroid disorders may also increase the risk of alopecia areata, an autoimmune hair loss condition. Get a thyroid-stimulating hormone (TSH) test to see if your thyroid is the cause of thinning hair. 

Losing Hair In Patches May Indicate Alopecia Areata

A telltale sign of alopecia is when you lose hair in dime- and quarter-sized patches. It’s an autoimmune disorder where the immune system attacks healthy cells in the body. Major life events, including pregnancy, death, or illness, can trigger its development. It’s possible for patches to regrow, but more bald patches may also show up. Consult your doctor to determine whether alopecia is the root cause of hair loss. 

Yellow Or White Flakes May Indicate Dandruff

Many people are familiar with the “salted shoulder” look, in regards to dandruff. Small white or yellow flakes can fall on the shoulders or reside on hair strands. Although dandruff is not a serious medical issue, it can be embarrassing. There are many natural remedies (click here to learn more about them), but you can also treat the issue with prescription shampoos or over-the-counter specialty shampoos. 

Dry Hair May Indicate A Diet Issue

Often times, dry hair results from too much sun exposure, but hair that’s dry year round can indicate another issue. Many times, this issues results from an insufficient intake of healthy fats, according to registered dietitians. Healthy fats are vital to the health of your hair and scalp, giving more life to your strands. Support the health of your hair via your diet by enjoying more foods that contain omega-3 fatty acids. These foods include olive oil, avocado, nuts, seeds, wild caught salmon, and beans. 

Brittle Hair May Indicate Cushing’s Syndrome

Brittle hair doesn’t always indicate Cushing’s syndrome, but it is one of the symptoms. This health condition is quite rare and it’s caused by an overabundance of cortisol, a primary stress hormone, in the body. However, there are many more obvious symptoms of Cushing’s, including high blood pressure, fatigue, and back pain. Brittle hair may also indicate a zinc or iron deficiency. Both zinc and iron and necessary for keratin production, so low levels of these nutrients can cause changes to hair structure. 

Going Gray Early May Indicate A B12 Deficiency

Most of the time, genetics are the primary cause of white hairs sprouting all over your head. There isn’t typically another health issue at play. That being said, many nutritionists say that developing lots of grays before the age of 35 may indicate a B12 or folic acid deficiency. Researchers noticed that increasing folic acid and B12 intake, combined with more sun exposure, was able to re-pigment patches of both skin and hair that stopped producing melanin. To increase your folic acid intake, focus on leafy greens, legumes, and whole grains. For more B12, focus on nutritional yeast, tempeh, shellfish, grass-fed beef, and wild caught tuna and salmon. 

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In today’s day and age, it’s normal for life to move at a hectic pace. Most people may ignore daytime sleepiness and attempt to counteract it by drinking more caffeine. The caffeine may work temporarily, but it inevitably wears off. There may be a more serious reason why your tank feels like it’s empty, though, even if you are well-rested. 

Fatigue is a common symptom of many health conditions. If you come down with the flu or a common cold, it’s normal to experience fatigue. General fatigue, however, is often attributed to nutritional deficiencies. As a matter of fact, vitamins and minerals play a role in metabolism, oxygen transport, and neurological functions. These actions are critical for optimal brain and muscular function. As a result, lacking in some of these nutrients can lead to a general feeling of fatigue. 

The most common reason that you would experience nutritional deficiencies is by consuming foods that are not nutritionally dense. Focus on healthy fats, lean proteins, complex carbohydrates, and an assortment of phytonutrients and antioxidants. Foods like fruits, vegetables, whole grains, nuts, seeds, and legumes provide diverse nutrients that may prevent you from feeling tired. Make sure to consume the following nutrients if you feel more sluggish than usual. 

Vitamin D

Bone and muscle strength tend to decline when the body experiences a vitamin D deficit. One study monitored people with low vitamin D levels and they took vitamin D supplements for five weeks. The participants experienced an improvement in fatigue symptoms. Vitamin D is unique in that the body produces it when skin is in direct sunlight. There are not many natural food sources of it, but it does exist in various mushrooms. 

Magnesium

Magnesium plays a large role in the production and utilization of adenosine triphosphate (ATP), which is the primary carrier of energy in cells. Each ATP molecule binds to a magnesium ion to create a biologically functional form. Magnesium works to regulate the activity of several enzymes, and it is a necessary component of energy production. According to the National Institutes of Health (NIH), it has a lot to do with optimal cardiovascular function, protein synthesis, and blood sugar regulation. Click here to learn about excellent sources of magnesium.

Vitamin B12

In order for the body to produce healthy red blood cells, it needs a sufficient amount of vitamin B12. Low B12 levels make it difficult for red blood cells to carry oxygen throughout the body. Red blood cells can become compromised when there is not enough vitamin B12 in the diet. Often times, people don’t consume enough B12 via diet alone, so supplementation is often beneficial. Additionally, it’s harder for the body to absorb vitamin B12 as you get older. Some health conditions can also impair B12 absorption. If you do not consume enough B12, there are many supplements and injections that counteract deficiency. 

Vitamin C

Two dioxygenase enzymes require vitamin C for biosynthesis of carnitine. This is an essential cofactor that helps transport long-chain fatty acids into the mitochondria. In simpler terms, vitamin C is necessary for energy production. People who don’t consume enough vitamin C can commonly experience sluggish metabolism or general weakness. Vitamin C also creates amino acids for muscle building and plays a role in collagen development. Failure to nourish the bones and muscles in the body can cause general fatigue. Become more familiar with vitamin C-rich foods by clicking here. 

Iron

Hemoglobin carries oxygen throughout the body. If you don’t consume enough iron via the diet, the body cannot produce sufficient hemoglobin to transport oxygen. Iron deficiency is a common form of anemia, which is a condition that is characterized by a lack of red blood cells. The most common symptom of anemia or iron deficiency is fatigue. You will feel weak if the body’s cells and tissues do not receive nourishment from oxygenated blood. Healthy sources of iron include chickpeas, spinach, beans, peas, lentils, oats, cashews, kale, and pumpkin seeds. 

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Even if you are the most health conscious person you know, it’s still possible to experience occasional nutritional deficiencies. The Standard American Diet uses GMOs, antibiotics, hormones, and other processed ingredients in common foods, making it hard to get essential nutrients. For this reason, many people resort to multivitamins to avoid losing out on nutrients. Unfortunately, the multivitamin isn’t a proper answer to a diet filled with unhealthy foods. 

The Centers for Disease Control and Prevention (CDC) estimates that about 10% of the U.S. population experiences some sort of nutrient or vitamin deficiency. While these deficiencies can vary by age, gender, and race, the common denominator is often the Standard American Diet. On the other hand, consuming a variety of colorful fruits and vegetables gives you a better chance at absorbing proper nutrients. So you may not need the extra multivitamin supplement if your diet is healthy. Even with a diet plan in place, you may potentially experience a few nutritional deficiencies, the most common of which are listed below. 

Vitamin D Deficiency

Believe it or not, roughly 90% of American adults have mild vitamin D deficiency. The World Health Organization (WHO) estimates that about one billion people worldwide have low vitamin D levels. This deficiency is hard to detect because the symptoms are subtle, or they take years to develop. The common signs in adults include muscle weakness or an increased risk of bone fractures. A vitamin D deficiency can also reduce immune response. In order to increase vitamin D levels, try to get 15-30 minutes of sun exposure daily. Focus on mushrooms, but you may need to resort to a vitamin D supplement or a cod liver oil supplement.

Magnesium Deficiency

Magnesium plays many roles inside the body. It’s essential for optimal teeth and bone structure, but it also works to improve sleep, digestion, and even mental health. It assists with DNA, RNA, and protein synthesis in the body. Low magnesium levels can lead to metabolic syndrome, osteoporosis, muscle cramps, irregular heart rhythm, restless leg syndrome, migraines, and more. The National Institute of Health (NIH) recommends that adult males consume between 400-420 milligrams (mg) of magnesium per day, while women should consume 310-320 mg daily. Focus on whole grains, dark leafy green vegetables, avocados, bananas, nuts, seeds, and raw cacao powder to increase magnesium intake. 

Iron Deficiency

This essential mineral is a primary component of red blood cells. It binds to hemoglobin and helps carry oxygen to cells all over the body. The two types of dietary iron are heme iron and non-heme iron. The former is easily absorbed and found in animal foods, while the latter is found in both plant-based and animal foods. It’s not as easy for the body to absorb non-heme iron. When you don’t have proper iron levels, it’s easy to experience anemia, weakness, reduced brain function, and a weakened immune system. If you want to improve iron levels, start eating more legumes, pumpkin seeds, sesame seeds, broccoli, spinach, kale, and other leafy greens. One last thing to note is that you should consume vitamin C-rich foods with iron-rich foods, because vitamin C increases iron’s bioavailability. 

Iodine Deficiency

Table salt contains iodine, so people think that they don’t need to worry about this mineral. First off, table salt is horrible for you. Secondly, please worry about iodine. Roughly two billion people worldwide suffer from iodine deficiency, which can result in irregular heart rate, neck swelling, dry skin, weight gain, or irregular menstrual cycles. This deficiency is more common in developing nations than in the U.S., where iodine deficiency affects about 10% of adults. Iodine is a fickle nutrient because you need just the right amount. You don’t want too little and you don’t want too much either. The recommended daily intake of iodine is 150 micrograms per day. Foods like seaweed, dulse, kombu, potatoes, navy beans, wakame, and cranberries are great sources of iodine. 

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin that is commonly found in animal foods. All of the cells in your body require B12 to function, but the body cannot produce it on its own. This is why you have to get it from foods or supplements. B12 deficiency is quite common for people who subscribe to vegetarian, vegan, or raw vegan diets. Several plant-based foods, including nutritional yeast, tempeh, and seaweed, contain vitamin B12, but supplementation is often necessary for plant-based dieters. Signs of deficiency can include pale skin, gas, brain fog, diarrhea, constipation, and numbness or tingling. It’s also possible for certain medications and conditions to interfere with optimal B12 absorption. You can get B12 from the plant-based foods we mentioned, but health experts advise increasing wild caught seafood, organ meat, or grass-fed/grass-finished beef to increase B12 levels. 

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There are beneficial fats that improve cognitive function and heart health, and then there are fats that increase the risk of cardiovascular disease. The healthy fats that you need to concern yourself with are known as omega-3 fatty acids. They are commonly available in supplement form, and you’ve most likely seen them in the local pharmacy or grocery store. Omega-3s are also readily available in foods, and you can experience numerous health problems if you don’t get enough via your diet. 

What Are Omega-3 Fatty Acids?

There are two primary categories of polyunsaturated fatty acids: omega-3s and omega-6s. Both groups consist of long chains of carbon atoms with a carboxyl group at one end of the chain, and a methyl group at the other. In the case of omega-3s, there is a carbon double bond that is three carbons form the methyl end of the chain. Omega-3s are present in certain foods, including flaxseeds, chia seeds, avocados, walnuts, and certain fish like cod or salmon.

Scientists have concentrated studies on three types of omega-3s: eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA). EPA and DHA are long-chain omega-3s, with EPA containing 20 carbons and DHA containing 22 carbons. ALA contains 18 carbons. This is important because the human body can only form carbon-carbon double bonds after the ninth carbon. ALA and linoleic acid are both essential fatty acids, meaning you have to obtain them through your diet; the body cannot make them on its own. 

Omega-3 Deficiency

Omega-3 deficiency has come to light in recent years. Researchers actually encourage doctors or medical professionals to look at a patient’s omega-3 intake when they complain about specific symptoms. Often times, symptoms of omega-3 deficiency can mimic those of iron or calcium deficiency, sliding under the radar of tests. Below, you’ll find five common symptoms of omega-3 deficiency. 

Brittle Nails

Peeling nails, soft nails, or brittle nails are common signs that something is awry within the body. Brittle nails can be symptoms of other conditions, but they are commonly associated with omega-3 deficiency. Omega-3s help to build cell walls, and low levels make these walls weak. This leads to brittle or peeling nails, or other dryness on the scalp and skin. 

Excessive Ear Wax

This is a strange symptom, but patients who complain about excessive ear wax commonly have low omega-3 levels. Increasing omega-3 intake may help alleviate this problem. When too much ear wax builds up in the ear canal, it can lead to irritation or hearing loss (in the worst cases). One study found that people who added sufficient omega-3s to their diet experienced a 14% reduction in hearing loss. 

Joint Pain Or Stiffness

As you get older, it’s quite common to experience stiff joints or regular joint pain. Many associate this with osteoarthritis, which involves the break down of cartilage in joints. Some studies have found that supplementing with omega-3 fatty acids can help reduce joint pain. Other studies show that polyunsaturated fatty acids may even help reduce the risk or pain of osteoarthritis, but more research is necessary. 

Poor Concentration

Omega-3s are beneficial for heart health, but they also contribute to better cognitive function. Both EPA and DHA have important roles in infant brain development, but they also work to maintain regular brain function throughout life. They exist in cell membranes of brain cells, and an omega-3 deficiency can cause poor focus or concentration. Increasing your omega-3 intake can not only decrease the risk of cognitive decline, but it can also improve overall brain function and concentration. 

Hair Changes

The omega-3s that exist in skin and nail cells also exist in hair follicles. Most people don’t know this because omega-3s aren’t typically discussed when it comes to hair health. According to several studies, adding more omega-3s to your diet can increase shine and thickness, creating luxurious locks of hair. Lastly, omega-3s can also help to reduce inflammation on the scalp, which can reduce your risk of hair loss. 

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Too often do we overlook the simplest things that can have a positive impact on our mental health. People look to self-medicate or seek prescriptions from psychologists to manage mental health disorders. Some people require medication to function, but not everyone wants to tread that path, and they don’t have to. There are many things people can do to maintain mental wellness, and one of the best ways to do so is via gardening.

Researchers determined that spending time outside and in nature is good for the psyche. We’re almost positive that you’ve experienced this on several occasions. A wave of calm comes over you when you start hiking through the forest or when your feet sink into the sand at the beach. You forget about the stressors of life and become present in the moment. The same can be said when you immerse yourself in gardening. In fact, many psychologists often encourage their patients to work in gardens to counteract stress or anxiety.

How Does Gardening Improve Mental Health?

According to mental health professionals, gardening has short-term and long-term benefits. People with anxiety and depression report that gardening helps improve both chronic and acute symptoms. Researchers believe that gardening’s positive impact on mental health disorders is due to the element of nature, which reels us in and keeps our attention without strain. You have to focus hard to input data in a spreadsheet, right? Gardening doesn’t demand that same focus, but you remain focused on what you are doing nonetheless. It’s a form of therapy, if you will.

The Effects Of Gardening On The Mind And Body

The combination of physical activity, the connection with nature, and sunlight is the perfect trifecta for improving mental health. Depending on the intensity of the gardening, it may improve cardiovascular strength. It takes a lot of work to dig, rake, mow the lawn, or trim the hedges. During the COVID-19 pandemic, inactivity is responsible for declining health and weight gain. Being outside and gardening can counteract that inactivity and help take your mind off the current state of the stressful world. Continue reading to see how gardening can further improve your health.

Remaining Mindful

People are distracted all the time, especially by their phones. They have to read the latest email or see the most up-to-date posts on social media. Gardening erases the distractions of life and forces you to be present, which improves your ability to become more mindful in life. Whether you are pruning, weeding, or digging, gardening requires you to focus on the task at hand, putting aside your worries and need to stay connected.

Reducing Stress

Whether you have a small garden bed or a terraced area with a variety of fruits, vegetables, flowers, and herbs, spending time in your garden is a great way to relieve stress. One study examined the moods of people who worked at computers and then gardened. People dramatically reduced stress levels when they gardened, proving that less time in front of a screen is beneficial for mental health. Many researchers connect gardening’s ability to reduce stress levels to the Japanese concept of forest bathing. This practice forces the person to immerse his or herself in natural landscapes. Forest bathing has improved the recovery of people with anxiety, depression, and surgery.

Improving Your Mindset

Gardening is all about trial and error, success and failure. You have to constantly adapt and learn how to optimize the growth of your plants, be that via soil improvement, watering times, sunlight exposure, and pest control. When you garden, you have the opportunity to improve your growth mindset. Things will not always work out in your garden, and you acknowledge these moments as learning opportunities, as opposed to failures. This helps you approach life’s obstacles in the same way. You have to make mistakes in order to learn other valid ways to tackle the task at hand, and the same goes for gardening.

Improving Nutrition

Many people want to garden so that they can eat what they grow. The food you grow doesn’t contain all those pesticides and genetically modified organisms that most inorganic store bought produce contains. Additionally, people who eat more fruits and vegetables are 35% less likely to experience depression, when compared to people who eat minimal amounts of fruits and vegetables. The link between a healthy diet and improved mental health is stronger than people realize. Eating unhealthy, processed foods can increase your risk of anxiety, stress, and depression. Keep growing your food and eating it to maintain optimal mental well-being.

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People in Western cultures like to think that nutritional deficiencies only exist in developing countries or remote locations where food is scarce. The theory behind this is that there is an overabundance of food in Western countries. Quantity is vastly different than quality, and consuming a lot of food doesn’t mean that you’re exempt from becoming nutrient deficient.

Nutritional Deficiencies Explained

Humans didn’t always eat the processed foods, refined grains, sugars, artificial sweeteners, and hormones in factory farmed meat that they do nowadays. The transition from a Paleolithic diet to the current Standard American Diet is the easiest explanation for nutrient deficiencies. The Paleolithic diet was rich in plant-based foods, with occasional grass-fed wild game or wild caught fish. This diet offered an array of vitamins and minerals, whereas the modern day American diet consists of food with little to no nutritional value. People do not consume the recommended daily intake of fruits and vegetables, and the foods they do eat put them at risk of developing hardened arteries, kidney failure, stroke, diabetes, metabolic syndrome, and heart attack. But this can all be avoided with proper diet modifications.

As we previously detailed in many articles, a balanced diet plays a large role in controlling blood pressure. Various studies have determined that specific minerals, in addition to general macro and micronutrients, are beneficial for blood pressure management. A diet of processed, canned, and frozen foods will not supply the body with nutrients that are needed to balance blood pressure levels. Whether you have high blood pressure or you are simply looking to maintain blood pressure levels, focus on consuming the following four nutrients.

Magnesium

Magnesium has many jobs in the body, some of which include regulating blood pressure, muscle & nerve function, and blood sugar. The body requires magnesium to develop healthy bones, produce energy, and help blood vessels to relax. The National Institute of Health (NIH) has reported that most American adults do not meet the recommended daily intake of magnesium, which is 420 milligrams (mg) for men over 50 and 320 mg for women over 50. While magnesium supplements are available, nutritionists advise consuming magnesium from plant-based food sources for optimal absorption. The best magnesium sources include dark leafy green vegetables, unrefined whole grains, nuts and seeds, and legumes.

Omega-3 Fats

Beneficial for cardiovascular health, omega-3s are necessary polyunsaturated fats from plant and animal food sources. Most people consume an excess of omega-6 fatty acids, but nutritionists claim that people should focus on eating more omega-3 fats. A 1: 1 ratio of omega-6s to omega-3s is ideal, but today’s diet sees an excess of omega-6s in the body. The ratio can get up to 16:1, meaning there is only one gram of omega-3s consumed for every 16 grams of omega-6s. Studies have shown that improving this ratio to 4:1 can decrease the risk of cardiovascular-related death by 70 percent. Great sources of omega-3s include pine nuts, walnuts, chia seeds, tahini, Brazil nuts, flaxseeds, avocados, and olive oil.

Potassium

Potassium is a necessary mineral for optimal muscle function, but it also works to relax blood vessel walls, resulting in lower blood pressure levels. Maintaining proper potassium levels helps to prevent irregular heartbeat by conducting electrical signals between the nervous system and heart. If you are taking a diuretic for high blood pressure, however, potassium can leave via urination, meaning that consuming potassium-rich foods may not maintain proper potassium levels. About one-third of patients with edema or high blood pressure don’t get enough potassium. Too much potassium can cause irregular heart rhythms, though; so adults are recommended to consume 4.7 grams per day.

Coenzyme Q10

Coenzyme Q10, also known as CoQ10 or ubiquinone, is a self-produced nutrient and molecule that acts like an antioxidant in human cells. Many factors deplete CoQ10 levels over time, long-term use of certain pharmaceutical drugs and cholesterol-lowering statin drugs being the primary culprits. CoQ10 supplementation is often recommended for people with fibromyalgia, myocardial infarction, depression, or Parkinson’s disease. This nutrient works to enhance blood flow and protect blood vessels, ultimately influencing blood pressure. If CoQ10 isn’t in great supply, a person with high blood pressure may be in trouble. Studies have found that CoQ10 supplementation for people with high blood pressure helped to lower readings by up to 11mm Hg systolic and 7mm Hg diastolic. While supplementation is an option, CoQ10 can be found in pistachios, sesame seeds, oranges, strawberries, broccoli, cauliflower, and peanuts.

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It is common knowledge that vitamins and minerals are necessary to keep the body healthy, at least we hope so. A well-balanced diet is the most optimal way to satisfy your recommend daily intake (RDI) of nutrients, but the average person does not obtain nutrients via their diet. Nutritional deficiencies are real, despite the fact that people think they are a thing of the past. Tell that to your body when it is trying to communicate to you, via brittle nails for instance, that you are deficient in biotin.

Vitamins and minerals influence everything from healthy enzyme function and nerve signaling to efficient metabolism and proper digestion. When you fail to regularly supply the body with nutrients, healthy growth, development, and bodily functions are impaired. While symptoms may start out small, consistent neglect of specific nutrients can lead to a plethora of diseases, including anemia from inadequate iron intake to osteopenia or osteoporosis from low vitamin D and calcium levels.

This article is intended to illustrate the connection between inadequate diet and the resulting pathology. The body always alerts you if something is awry by way of a physical symptom. It’s your job to pay attention to the symptom(s) and ascertain what needs to be done to resolve the issue. You’ll find common signs of vitamin and mineral deficiencies below.

Dandruff & Scaly Patches

Dandruff and seborrheic dermatitis both involve itchy, flaky skin. While dandruff is typically limited to the scalp, seborrheic dermatitis can occur in the armpits, groin, upper face, chest, and other oil-producing areas of the body. Recent studies have found that both of these conditions may be the result of poor dieting, and low amounts of zinc, niacin, riboflavin, and pyridoxine in the blood. Foods that are rich in niacin and riboflavin include green vegetables, nuts, seeds, legumes, whole grains, and starchy vegetables. You can click here for great sources of zinc.

Pain In Bones

Most adults do not satisfy their RDI of vitamin D, which is about 600IU and 800IU for people over age 71. As a result of low vitamin D levels, you may experience weakened bones and feel lethargic as a result. Some adults even compare symptoms of vitamin D deficiency to growing pains, like you had as a kid. While foods that are fortified with vitamin D exist, step outside in the sun to soak up some natural vitamin D for at least 15 minutes a day. You can also eat a variety of mushrooms, which are the best plant-based vitamin D sources. Solely eating calcium-rich foods will not strengthen bones because calcium and vitamin D work together to optimize bone health.

Brittle Hair & Nails

Nails and hair can become brittle as a result of low biotin levels in the body. Also known as vitamin B7, biotin works to convert food into energy. While being deficient in biotin is rare, thinning or splitting hair or brittle nails can occur as a result. Pregnant women, heavy smokers, or people with Crohn’s disease or leaky gut syndrome are more prone to biotin deficiency. If you experience brittle nails or hair, consider ingesting about 30 micrograms of biotin per day. Foods that are rich in biotin include cauliflower, sweet potatoes, nuts, seeds, spinach, broccoli, whole grains, and bananas.

Vision At Night Declines

The body needs vitamin A to produce rhodopsin, which is a pigment in the retinas that helps you see clearly at night. The longer this goes untreated, the more susceptible a person is to developing night blindness or even xerophthalmia, which can damage the cornea and lead to total blindness. If you notice that your vision is changing at night, start adding more vitamin A-rich foods to your diet. These foods include mangos, black-eyed peas, sweet potatoes, apricots, dark leafy greens, carrots, and any other yellow-orange produce items.

Bleeding Gums

A common cause of bleeding gums is brushing too roughly, but a diet that is low in vitamin C can also be the reason. If wounds are taking longer to heal and the gums are bleeding, add more vitamin C to your diet because it works to promote wound healing and helps prevent cell damage. Because the human body cannot make vitamin C on its own, it must be obtained in adequate amounts through dietary sources. People who do not consume fresh fruits and vegetables are commonly deficient in vitamin C. You can obtain vitamin C by eating citrus fruits, kiwis, bell peppers, papayas, berries, cantaloupe, kale, and tomatoes.

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