11 Essential Vitamin Deficiencies You Can Spot (And Fix) with Your Diet

5. Vitamin C Deficiency: Bruises That Linger

Do small bruises seem to stick around much longer than they should, or do your gums bleed after brushing? Vitamin C is your body’s repair expert, crucial for keeping blood vessels, skin, and immune cells strong. Smokers, older adults, and anyone whose plate is light on fruits and veggies may be running low, sometimes without realizing it. The fix is joyfully simple. Oranges and strawberries are classics, but bell peppers, broccoli, and kiwi can deliver just as much—sometimes even more—C per cup. Try tossing fresh red pepper strips into salads, or blend a handful of berries into your yogurt. If scrapes and cuts heal slowly or you find yourself fighting one cold after another, your body might be gently nudging you toward more colorful, vitamin C-rich produce.

6. Folate (B9) Deficiency: Constant Weariness

If you wake up tired, notice more gray hairs popping up early, or spot small ulcers inside your mouth, consider folate (vitamin B9). Essential for forming new cells and keeping your energy steady, folate is especially vital during pregnancy and for anyone who enjoys the occasional glass of wine or beer. Deficiency can also occur with certain medications or digestive issues. Adding lentils, black beans, and spinach to your meals can work wonders. Other hidden gems: avocados and oranges. Folate is plentiful in leafy greens, especially if eaten lightly steamed or raw. A turkey and spinach wrap, avocado toast, or a lentil salad are easy, satisfying ways to support your folate intake. If weariness won’t let go despite plenty of sleep, or you struggle with recurring mouth sores, take it as encouragement to add more folate-rich foods to your daily routine.