A diet that caters to all the nutrient demands of our body keeps us away from diseases. But our body has ways of telling us whenever it there is a shortage of one or the other nutrient. MH gives you a list of some of the most common nutrient-deficiency symptoms.
1. Mouth Ulcers
Mouth ulcers or cracks around your mouth indicate that your diet is lacking a sufficient amount of Iron or vitamin B. A study done by the Bristol Dental Hospital And School, England in 1988 shows the connection between mouth ulcers and iron deficiency. Some of the foods that are rich in iron are poultry, meat, dark green leafy vegetables such as spinach and whole grains. Make sure to stock up on these.
2. Brittle Hair And Nails
If your hair or nails have become weak or brittle recently, there is a high possibility that your body is not getting the right amount of biotin. Biotin is also known as Vitamin B7. A study published in the Journal Of Food Composition And Analysis in 2004 tells us that this condition can occur if one consumes a lot of egg whites without the yolk. Food items that can be consumed to avoid this situation are egg yolks, organ meat, fish, dairy items, broccoli, sweet potato and banana.
3. Excessive Dandruff
According to a study published in the Journal of Clinical And Investigative Dermatology in 2015, shows that 50% of adults and 42% of infants experience dandruff at some point in their lives. Though dandruff effects only the scalp region but seborrheic dermatitis can affect the face, armpits and groin area. This situation can be connected to the deficiency of many vital nutrients such as zinc, vitamin B3, vitamin B2 and vitamin B6. Seafood, dairy products, starchy vegetables such as potatoes, corn, peas and whole grains along with nuts can help with this situation.
4. Bleeding Gums
Bleeding gums might be a common sight while brushing in the morning. But rigorous brushing is not the only cause that can lead to bleeding gums, a deficiency of vitamin C in the body can also lead to it. A study published in the Journal Of Nutrition in 2007 showed the connection between both the situations. A lack of vitamin C in the diet can also lead to teeth loss along with bleeding gums. One way to overcome this situation is to consume at least 2 fruits a day as all fruits contains vitamin C, especially orange and guava that contain high amounts.
5. Poor Night Vision
Night blindness occurs due to a deficiency of vitamin A in the body. A study published in the Journal Of Nutrition in 2008 proved the combination between the two. Vitamin A makes rhodopsin in the body which helps us see at night, deficiency of which results in night blindness. To tackle this situation one should incorporate a lot of yellow and orange vegetables into your diet such as carrots along with fish and meats.
6. Hair Loss
Hair loss generally depends on many factors such as age, genetics and diet. Apart from all these, diet is another factor which affects hair loss. A study published in the Dermatology Practical And Conceptual journal in 2017, shows a well balanced nutritional diet that can help with hair loss. Hair loss depends on the deficiency of iron, linoleic acid, alpha linoleic acid, vitamin B3 and vitamin B7. Some of the food items that can prevent hair fall and promote hair growth are meat, fish, eggs, dairy, dark leafy vegetables, walnuts, flax seeds, chia seeds and soy nuts.
Look for these conditions in your body and know which vitamin your body is being deprived of.