Contribution: Rachna Arya


Vitamins and minerals are nutrients that are essential to your overall health, regardless of your age.

The body needs nutrients for optimal function, growth and function of immune cells, and to provide us with the energy we need to survive. It also helps prevent certain diseases like heart disease, osteoporosis, high blood pressure. Type 2 diabetesand some cancers.

Nutritional deficiencies are common among people, but they may not realize they have a deficiency. That’s why, on this blog, we’ve compiled a list of the top five telltale signs to look for when you’re experiencing nutritional deficiencies.

1. Extreme hair loss

Although everyone loses about 100 hairs per day, excessive shedding and hair loss should be reported to your doctor. It can be a sign of a larger problem, such as low iron levels, which affect your energy, or thyroid disease, which can cause unexpected weight gain or loss.

Some studies have shown that consuming the following nutrients can reduce hair loss and improve your health:

  • iron
  • zinc
  • Niacin (Vitamin B3)
  • Biotin (Vitamin B7)
  • Linoleic acid (LA)
  • Alpha-linoleic acid (ALA)

Corrective Actions: Some foods that help restore nutrient levels in the body include sweet potatoes, whole grains, broccoli, cauliflower, spinach, nuts, seeds, fish, meat, eggs, dairy, chicken, egg yolks, and bananas.

2. Dry, scaly patches/dandruff

Seborrheic dermatitis can be caused by many factors, but a nutritional deficiency is often to blame. Low levels of pyridoxine (vitamin B6), riboflavin (vitamin B2), niacin (vitamin B3) and zinc are intrinsically linked to skin disorders. It is characterized by flaking and itchy skin. The skin condition usually affects the armpits, groin, face and upper chest. Dandruff is limited to the scalp.

3. Bleeding from the gums

According to a recent study, if your diet lacks sufficient amounts of vitamin C or vitamin K, you may develop a nutrient deficiency that can lead to bleeding gums. Your body doesn’t make vitamin C on its own, so the only way to get more is to increase your intake.

4. Brittle nails

If your nails are dry, cracked, brittle and irregularly shaped, you may have a vitamin or mineral deficiency. Many people believe it may be due to a genetic predisposition, but it is often a symptom of a deficiency in biotin, also known as vitamin B7.

5. Oral ulcers

Lesions in or around your mouth may be linked to insufficient intake of certain vitamins. One study found that patients with oral ulcers, also commonly referred to as canker sores, were twice as likely to have low iron levels. Another study found that mouth ulcer patients were deficient in three nutrients:

  • Thiamine (B1)
  • Riboflavin (B2)
  • Pyridoxine (B6)

Corrective Actions: Some foods that help restore nutrient levels in the body include seafood, nuts, dairy, whole grains, meat, whole grains, fish, organ meats, dairy, nuts, legumes, poultry, green vegetables, fruits. , olive oil, and seeds.

last thought

The best way to prevent nutrient deficiencies is to eat a balanced diet that includes whole, nutrient-dense foods. If you believe you are suffering from any nutrition-related symptoms, talk to a doctor as soon as possible. A simple blood test can reveal your vitamin and mineral levels.

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