A balanced and nutritious diet has many benefits.
On the other hand, a low-nutrient diet can cause various unpleasant symptoms.
These symptoms are how your body communicates possible vitamin and mineral deficiencies. If you recognize them, you can adjust your diet accordingly.
This article discusses the 8 most common signs of vitamin and mineral deficiency and how to overcome them.
1. Brittle hair and nails
A variety of factors can cause brittle nails and hair. One of these is the lack of biotin.
Biotin, also called vitamin B7, helps the body convert food into energy. Biotin deficiency is very rare, but when it occurs brittle, brittle or brittle hair and nails are among the most noticeable symptoms.
Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps and tingling in the hands and feet .
Pregnant women, heavy smokers or drinkers, and those with digestive disorders such as Crohn’s disease are most at risk of developing biotin deficiency.
In addition, long-term use of antibiotics and some anti-epileptics is a risk factor (2 reliable source).
Eating raw protein can also lead to biotin deficiency. This is because raw protein contains avidin, a protein that binds to biotin and can reduce its absorption.
Foods rich in biotin include egg yolks, organ meats, fish, meat, dairy, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains, and bananas.
Adults with brittle hair or nails should consider trying a supplement containing about 30 micrograms of biotin per day.
However, few small studies and case reports have explored the benefits of biotin supplementation, so a diet rich in biotin may be the best option.
Bottom Line: Biotin is a B vitamin involved in many bodily functions. Play one
important role in strengthening hair and nails. This vitamin is deficient
it is usually rare, but can occur in some cases.
2. Mouth ulcers or cracks in the corners of the mouth
Lesions in and around the mouth may be related in part to insufficient intake of certain vitamins or minerals.
Canker sores, also called canker sores, are often the result of iron or vitamin B deficiencies.
Small study notes that patients with oral ulcers appear to be twice as likely to have low iron levels (reliable source).
In another small study, about 28% of patients with oral ulcers were deficient in thiamine (vitamin B1), riboflavin (vitamin B2) and pyridoxine (vitamin B6) (11 reliable source).
Angular cheilitis, a condition where the corners of the mouth crack, split, or bleed, can be caused by excessive salivation or dehydration. However, it may also be due to an insufficient intake of iron and B vitamins, especially riboflavin.
Foods rich in iron include poultry, meat, fish, beans, green leafy vegetables, nuts, seeds and whole grains.
Good sources of thiamine, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy products, organ meats, legumes, green vegetables, starches, nuts and seeds.
If you experience these symptoms, try adding the above foods to your diet to see if your symptoms improve.
Summary: People with canker sores or cracks at the corners of the mouth can
wants to try to eat more foods rich in thiamine, riboflavin, pyridoxine and
iron to relieve symptoms.
3. Bleeding gums
Sometimes a rough brushing technique causes bleeding gums, but a diet low in vitamin C can also be the cause.
Vitamin C plays an important role in wound healing and immunity, and even acts as an antioxidant and helps prevent cell damage.
Your body does not make vitamin C itself, so the only way to maintain adequate levels is through diet (18 Trusted Source, 19 Trusted Source, 20 Trusted Source).
Vitamin C deficiencies are rare in people who consume enough fresh fruits and vegetables. That said, many people don’t eat enough fruits and vegetables every day.
This may explain why studies of systematic screening in healthy populations estimate low vitamin C levels in 13% to 30% of the population, and between 5% and 17% of people are deficient .
Consuming too little dietary vitamin C for a long time can lead to deficiency symptoms, including bleeding gums and even tooth loss .
Another serious consequence of severe vitamin C deficiency is scurvy, which suppresses the immune system, weakens muscles and bones, and makes people tired and lethargic.
Other common signs of vitamin C deficiency include easy bruising, slow healing, dry, flaky skin and frequent nosebleeds.
Make sure you get enough vitamin C by eating at least 2 fruits and 3 to 4 servings of vegetables per day.
Summary :People who eat little fresh fruit and vegetables can develop vitamin C shortage. This can lead to unpleasant symptoms such as bleeding gums, weakening immune system and, in severe cases, tooth loss and scurvy.
4. Poor night vision and white growths on the eyes
A diet low in nutrients can sometimes cause vision problems.
For example, a low intake of vitamin A is often linked to a condition known as night blindness, which reduces people’s ability to see in dim light or dark.
This is because vitamin A is needed to make rhodopsin, a pigment in the retina of the eyes that helps you see at night.
If left untreated, night blindness can progress to xerophthalmia, a condition that can damage the cornea and eventually lead to blindness.
Another early symptom of xerophthalmia is Bitot’s spots, which are slightly raised, foamy white growths that appear on the conjunctiva or whites of the eyes.
The growths can be removed to some extent, but will not disappear completely until vitamin A deficiency is treated.
Fortunately, vitamin A deficiency is rare in developed countries. Those who suspect their vitamin A intake is insufficient can try eating more foods rich in vitamin A, such as organ meats, dairy products, eggs, fish, dark green leafy greens and yellow vegetables. orange.
Unless a deficiency is identified, most people should avoid taking vitamin A supplements because vitamin A is a fat-soluble vitamin that, when taken in excess, can build up in stores. . body fat and becomes toxic.
Symptoms of vitamin A toxicity can be serious and include nausea, headache, skin irritation, joint and bone pain and, in severe cases, even coma or death.
Bottom Line: Low vitamin A intake can cause poor night vision or vision the whites of the eyes. It may help to add more foods rich in vitamin A to your diet Prevent or reduce these symptoms.
5. Scaly patches and dandruff
Seborrheic dermatitis (SB) and dandruff are in the same group of skin conditions that affect parts of the body that produce sebum.
Both involve itching and peeling of the skin. Dandruff is usually limited to the scalp, while seborrheic dermatitis can also occur on the face, upper chest, armpits, and groin.
These skin conditions most often occur during the first 3 months of life, during puberty and in adulthood.
Studies show that both conditions are also very common. Up to 42% of babies and 50% of adults can suffer from dandruff or seborrheic dermatitis at one time or another.
Dandruff and Seborrheic Dermatitis can be caused by many factors, and a low-nutrient diet is one of them. For example, low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2) and pyridoxine (vitamin B6) may play a role.
While the link between a nutrient-restricted diet and these skin conditions is not fully understood, people with dandruff or seborrheic dermatitis may want to get more of these nutrients.
Foods high in niacin, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy products, organ meats, legumes, green vegetables, starches, nuts and seeds.
Seafood, meat, legumes, dairy products, nuts and whole grains are good sources of zinc .
Summary: Stubborn dandruff and flaky patches on the scalp, eyebrows, ears,
eyelids and chest can be caused by a low intake of zinc, niacin, riboflavin and
pyridoxine. Adding these nutrients to your diet can help reduce symptoms.
6. Hair loss
Hair loss is a very common symptom. In fact, up to 50% of adults report hair loss in their 50s.
A diet rich in the following nutrients can help prevent or slow hair loss.
This mineral is involved in DNA synthesis, including DNA found in hair
follicles. Too little iron can prevent hair from growing or falling.
This mineral is essential for protein synthesis and cell division, two processes are required
for hair growth. As such, zinc deficiency can lead to hair loss.
Linoleic acid (LA) and alpha linolenic acid
These essential fatty acids are necessary for hair growth and maintenance.
Niacin (Vitamin B3).
This vitamin is necessary to maintain healthy hair. Alopecia, a condition involving the hair
falling into small pieces is a possible symptom of niacin deficiency.
Biotin (Vitamin B7).
Biotin is another B. vitamin that can be associated with hair loss in case of deficiency.
Meat, fish, eggs, beans, leafy green vegetables, nuts, seeds and whole grains are good sources of iron and zinc.
Foods rich in niacin include meat, fish, dairy, whole grains, legumes, nuts, seeds, and leafy green vegetables. These foods are also rich in biotin, which is also found in egg yolks and organ meats.
Leafy greens, nuts, whole grains and vegetable oils are high in LA, while walnuts, flax seeds, chia seeds and soybeans are high in ALA.
Many supplements claim to prevent hair loss. Many of them contain a combination of the above nutrients, among several others.
These supplements appear to stimulate hair growth and reduce hair loss in people with documented deficiencies of the above nutrients. However, research on the benefits of such supplements in the absence of a deficiency is very limited.
It’s also worth noting that taking vitamin and mineral supplements without deficiency can make hair loss worse, rather than help it.
For example, excess selenium and vitamin A, two nutrients often added to hair growth supplements, have been linked to hair loss.
Unless your healthcare provider confirms a deficiency, it is best to choose diets rich in these nutrients rather than supplements.
Summary: The vitamins and minerals mentioned above are necessary for hair growth,
So, a diet rich in it can help prevent hair loss. The use of Supplements, unless they are deficient, can do more harm than good.
7. Red or white bumps on the skin
Keratosis pilaris is a condition that causes goosebumps on the cheeks, arms, thighs or buttocks. These small bumps can also be accompanied by corkscrews or ingrown hairs.
The condition often occurs in childhood and disappears naturally in adulthood.
The cause of these small bumps is not yet fully understood, but they can occur if too much keratin is produced in the hair follicle. This causes red or white bumps on the skin (reliable source).
Keratosis pilaris can have a genetic component, which means that a person is more likely to have it if a family member has it. That said, it has also been seen in people on diets low in vitamins A and C.
Therefore, in addition to traditional medicated creams, people with this condition may consider adding foods rich in vitamins A and C to their diet.
These include organ meats, dairy products, eggs, fish, dark green leafy vegetables, yellow-orange vegetables and fruits.
Summary: Insufficient intake of vitamins A and C may be associated with keratosis
pilaris, a condition that leads to the appearance of red or white bumps on the skin
8. Restless leg syndrome
Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is a nervous disorder that causes uncomfortable or uncomfortable feelings in the legs, as well as an overwhelming urge to move them.
According to the National Institute of Neurological Disorders and Stroke, RLS affects up to 10% of Americans and women are twice as likely to suffer from the disease. For most people, the urge to move seems to increase when they relax or try to sleep.
While the exact causes of RLS are not fully understood, there appears to be a link between the symptoms of RLS and the iron levels in a person’s blood.
For example, several studies link low blood iron levels to the increased severity of RLS symptoms. Several studies also note that symptoms often occur during pregnancy, a time when women’s iron levels tend to decline.
Iron supplementation generally helps to reduce the symptoms of RLS, especially in people who have been diagnosed with iron deficiency. However, the effects of supplementation can vary from person to person.
Since a higher iron intake seems to reduce symptoms, your intake of iron-rich foods such as meat, poultry, fish, legumes, green leafy vegetables, nuts, seeds and whole grains can also be beneficial.
Combining these iron-rich foods with fruits and vegetables that are high in vitamin C can be particularly helpful as they can help increase iron absorption.
Using cast iron pots and pans and avoiding tea or coffee with meals can also help increase iron absorption.
However, it should be noted that unnecessary supplementation can do more harm than good and reduce the absorption of other nutrients.
Extremely high iron levels can even be fatal in some cases, so it’s best to consult your healthcare provider before taking any supplements.
Finally, some data suggests that a magnesium deficiency may play a role in restless legs syndrome.
Bottom Line: Restless legs syndrome is often associated with low iron. The one with
this condition, you may want to increase and discuss your intake of iron-rich foods
supplementation from your health insurer.
A diet that provides insufficient intake of vitamins and minerals can cause a variety of symptoms, some of which are more common than others. Often times, increasing your intake of foods rich in adequate vitamins and minerals can help resolve or drastically reduce your symptoms.