9 Lesser Known Signs of Nutrient Deficiency

Signs of Nutrient Deficiency

Proteins and vitamins are essential blocks of a healthy mind and body. So it makes sense that their deficiency can wreak havoc on our skin, hair and even nails. Hence, to make your body function well, we need to consume enough essential nutrients in our everyday diet.
There are many signs of vitamin and mineral deficiencies. If you take steps to address these deficiencies, these symptoms will either improve or go away in the long run. Here are 9 clear signs you’re not getting enough nutrients.

1 . Dry, Parched Skin

It’s natural to experience dry skin in colder weather. But, if your skin is feeling flakier more frequently, a lack of Omega-3 fatty acids is to blame. Omega-3 nourishes the skin’s lipid barrier, the layer of oils that maintains essential moisture and keeps harmful germs and toxins out.

Quick fix: Eat a diet rich in essential fatty acids. Include fatty fish, such as salmon and sardines in your diet along with walnuts, flaxseed, and chia seeds.

2 . Wounds that take forever to Heal

Cuts don’t heal overnight, but missing protein in your diet can make them stick around for longer.

Quick fix: Aim for 20 to 30 grams of protein at each meal. Drink a glass of milk with dinner, and add beans to your salads. Eat plenty of fruits, and veggies for resolving vitamin C deficiency. Strawberries, red peppers, and grapefruit are other items to include.

3 . A Pale Complexion

An unhealthily pale complexion may signal that you have low iron levels. Since iron deficiency causes red blood cells to get smaller, it enables them to carry less oxygen (hemoglobin). As a result, your skin looks pale.

Quick fix: Add lentils, beef, spinach, and iron-fortified cereals to your diet.

4 . Bleeding Gums

If your gums start bleeding for no apparent reason, you might be dealing with a vitamin K deficiency. Since vitamin K sets off a cascade that activates pro-clotting factors in the blood, it helps you stop bleeding after a cut. It also prevents spontaneous bleeding from delicate tissues like gums.

Quick fix: Eat plenty of dark, leafy green veggies, including Brussels sprouts and kale.

5 . Cracked and Sore Lips

Consistently cracked and sore lips might hint a riboflavin (vitamin B2) deficiency. Such deficiency can cause cracking at the corners of the mouth and dryness around the lips. If left untreated, it can sometimes cause nerve damage, leading to tingling in fingers or toes.

Quick fix: Good sources of vitamin B2 include dairy products, eggs, beans, nuts, green leafy vegetables, and lean meats. Include them in your diet.

6 . Stubborn Acne

The nutrient deficiencies most likely to contribute to acne are vitamins A, E and D, and zinc as no single food can unilaterally cause acne.

Quick fix: The richest sources of vitamin A include sweet potatoes, beef liver, spinach, carrots, pumpkin pie, cantaloupe, and peppers. Vitamin E is found in nuts, wheat germ oil, sunflower seeds, almonds, sunflower oil, peanut butter, and hazelnuts. Along with these, include the best sources of zinc such as oysters, crab, beef, lobster, fortified breakfast cereal, pork, beans, chicken, yogurt, and cashews in your diet.

7 . Brittle Nails

If you’re constantly dealing with painful nail breaks, your diet might be low on biotin. Biotin nourishes the nails’ growth plates.

Quick fix: Include eggs, nuts, and whole grains in your diet.

8 . Thinning Hair

While losing some hair once in a while is normal, noticeable thinning of your hair is not. Protein and vitamin C deficiencies can cause thinning of hair, making them fall out easily.

Quick fix: Include broccoli, brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip greens, sweet and white potatoes, tomatoes and winter squash in your diet.

9 . Premature Graying

Certain nutrient deficiencies can make your hair go gray even in your youth. Low copper levels can prevent you from metabolizing copper properly and can turn your hair gray. Low vitamin D levels might also trigger premature graying.

Quick fix: Start stocking your refrigerator with oysters, shellfish, whole grains, beans, nuts, potatoes, and organ meats. Dark leafy greens, dried fruits (like prunes, cocoa, black pepper, and yeast) are also great sources of copper.

Apart from exposing to the sun in the morning, eat Fatty fish (like tuna, mackerel, and salmon), beef liver, cheese, egg yolks, orange juice, and soy milk to correct vitamin D deficiency.


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