A nutritious and well-balanced diet, it goes without saying, is extremely advantageous to your general health. Meanwhile, you will feel unpleasant signs and symptoms if your diet is low in available nutrients. These symptoms are your body’s method of warning you about possible inadequacies. As a result, you must recognize them and treat them as soon as possible.
In today’s article, we’ll go through the 13 most typical indications that your body sends you when you’re lacking in key nutrients.
Dandruff and Scaly Patches
Seborrhoeic dermatitis, often known as scaly patches, affects the body’s oil-producing areas, resulting in itchy, flaky skin. Dandruff and seborrhoeic dermatitis can be caused by a variety of circumstances, but they are most common in those who are malnourished. Niacin (vitamin B3), pyridoxine (vitamin B6), riboflavin (vitamin B2), and zinc deficiencies are among them. To boost your B-complex vitamin and zinc levels, include meat, poultry, fish, eggs, dairy, green and starchy vegetables, nuts, seeds, whole grains, and legumes in your diet.
It’s the most common and first sign of vitamin deficiency. Most individuals dismiss it, blaming their hectic schedules. Dehydration can cause fatigue, so drink 2-3 liters of water every day. Low vitamin B12, iron, and magnesium levels can also contribute to weariness. These deficiencies can lead to anemia, weakness, and poor concentration over time. If your exhaustion is persistent and you haven’t found relief after a few decent nights’ sleep, you should see your nearest healthcare professional and get some blood tests done.
Bumps on the skin that are white or red
Keratosis pilaris are lumps on the skin that cause raised red or white patches. They are thought to form when hair follicles create too much keratin. Although it has a hereditary component, it has also been noticed in people who have low vitamin C and A levels in their blood. In such circumstances, see your dermatologist for medicated cream therapy and think about including vitamin A and C-rich foods in your daily diet. Eggs, organ meat, dark leafy greens, yellow-orange colored vegetables, and fruits are among these foods.
Under-eye circles are one of the most common and easiest indications of nutritional deficits to spot. Tiredness and dehydration are common causes, but a shortage of essential micronutrients such as vitamins E, C, K, B12, zinc, and iron are more serious issues. Dark circles and overall health can be improved by drinking 8-10 glasses of water per day, sleeping 8 hours each day, and eating a healthy and well-balanced diet.
Bleeding Gums or Slow Healing Wounds
Gum bleeding can be caused by poor oral hygiene, but the main reason is a diet lacking in vitamin C. Vitamin C is important for immunity and wound healing, and it also acts as an antioxidant to prevent cell damage. Because the body is unable to produce vitamin C, you must maintain adequate levels through diet. Fresh fruits and vegetables are the finest sources of vitamin C, so aim for 3-5 servings per day. Other health problems caused by a lack of this essential vitamin include delayed wound healing, frequent nosebleeds, dry, scaly skin, and easy bruising. Scurvy is caused by a significant shortage of vitamin C, which weakens muscles and bones, suppresses the immune system, and makes people tired.
A shortage of nutrition can have an impact on both your mind and your body. The B vitamin folate, often known as folic acid, aids in the formation of red blood cells and the production of molecules that govern sleep and mood. You may feel forgetful, weak, and indifferent if you don’t get enough (which means you lack energy and enthusiasm). Fortified cereal, chickpeas, asparagus, and spinach are all good sources of folate.
Foot or mouth burning sensations
If you get burning sensations in your feet or tongue, you are most likely deficient in vitamin B12. This crucial ingredient helps your body produce hemoglobin, which is a component of red blood cells that transport oxygen. Vitamin B12 deficiency can cause changes in thinking, memory, and behavior, as well as delayed digestion. A daily dose of nutritional yeast, coconut milk, fortified soy, and almond milk will help you get more nutrients.
Hair and Nails That Are Brittle
Biotin deficiency, commonly known as vitamin B7 deficiency, can lead to brittle hair and nails. Other signs and symptoms include muscle spasms, tingling in the extremities, cramping, and chronic weariness. Biotin deficiency is particularly common in heavy smokers and drinkers, pregnant women, those with digestive problems, and people who take antibiotics for a long time. It’s also worth mentioning that eating raw egg whites promotes biotin deficiency. Raw egg whites contain avidin, a protein that binds to biotin and reduces its absorption in the body, according to research published in February 1968. Adults with brittle hair and nails can consider taking biotin supplements containing 30 micrograms. Alternatively, biotin-rich foods such as organ meats, meats, dairy, spinach, nuts, fish, seeds, egg yolks, whole grains, sweet potatoes, broccoli, cauliflower, yeast, and bananas can be included in your daily diet.
Mouth Ulcers or Corner Cracks
Deficits in B-complex vitamins or iron levels are frequently the cause of mouth ulcers or sores in and around the mouth. Excess salivation or dehydration can also induce angular cheilosis, which causes mouth cracks. Vitamin B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine) deficiencies were found to be possible triggering factors in recurrent aphthous ulcers in a study published in the Journal of Oral Pathology.
Poor Night Vision and White Growth in the Eyes
Low levels of vitamin A are linked to night blindness, which impairs people’s ability to see properly in the dark or low light. Vitamin A is required for the production of rhodopsin, a pigment in the retina that aids night vision. If left unchecked, declining night vision can lead to corneal injury and blindness. Bitot’s spots are another early sign. On the conjunctiva of the eyes, these are foamy, slightly raised white growths. If you suspect or have been diagnosed with a vitamin A deficiency, consult your doctor before beginning any supplements. Vitamin A is a fat-soluble vitamin that can be dangerous if not taken as directed.
This symptom is a common marker of a calcium shortage in the blood. Calcium controls your heartbeat, thus a deficiency can result in irregular heartbeats, arrhythmias, and even chest pain. Muscle cramps, fractures, and twitching around the lips and face are other calcium-deficient signs. Adults should aim for 1000 mg of calcium per day from diet and supplements. Salmon, broccoli, and dairy products are all calcium-rich foods.
Pain in Your Bones
Fractures, bone discomfort, and falls, according to research published in October. It can also induce osteomalacia in adults and rickets in children if it becomes severe. Getting outside and exposing your skin to sunshine, taking a vitamin D supplement, and eating vitamin D-rich foods are the three easiest ways to immediately boost your vitamin D levels. Dairy products, eggs, fortified cereals, mushrooms, salmon, trout, and cod liver oil are all good sources of vitamin D.
Restless Leg Syndrome (RLS)
Restless Leg Syndrome (RLS), also known as Willis-Ekbom Disease, is a neurological disorder that generates uncomfortable sensations in the legs, making it difficult to resist moving them. When trying to sleep or relax, this impulse seems to get stronger. There appears to be a link between RLS and low blood iron levels in the body, despite the lack of study on its origins. It is more common in women during pregnancy when iron levels decline. Aside from supplements, increasing iron-rich foods like dark leafy greens, chicken, meat, seeds, legumes, and whole grains can assist. When these foods are combined with vitamin C-rich foods, the effect is amplified since iron absorption in the body is increased.
You should keep track of what you’re taking into your body on a regular basis and supplement with vitamins and minerals as needed. Make sure you receive a complete blood panel every year. Your body is yours, and it is your obligation to keep it in good health. So eat healthily and enjoy a lovely, healthy life because you deserve it.