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

9. Vitamin E Deficiency: Tingling Hands, Fading Immunity

Are your hands or feet tingling, or do you battle frequent colds? Vitamin E is your defense against cellular “wear and tear,” keeping nerves and immunity strong. While deficiency is uncommon, it can affect people with fat-absorption disorders or very restricted diets. Reach for sunflower seeds scattered over oatmeal, swap in almond butter for peanut butter on whole grain toast, or even snack on a handful of hazelnuts for a boost. Vegetable oils (like sunflower or safflower oil) can be a subtle, helpful addition when used in home cooking. If illnesses linger or numbness creeps in, it might be your body asking for richer, more varied sources of vitamin E in your meals.

10. Vitamin K Deficiency: Bruise or Bleed Easily

If bruises pop up with the lightest touch or nosebleeds become a new nuisance, vitamin K could be running low. This vitamin is vital for clotting—your body’s own “brake” on small bleeds. Those on certain medications or who have digestive conditions may need extra attention. Broccoli tossed with a splash of olive oil, lightly steamed spinach, and roasted Brussels sprouts are all simple, delicious ways to up your K intake. Soybeans, parsley, and green beans also step in when you need variety. Small food swaps—such as adding a handful of greens to pasta—can help your body keep minor bumps and scrapes in check. If you notice changes in your bleeding or bruising patterns, it’s always wise to have a conversation with your healthcare team.