It is a widely known fact that a healthy diet provides energy for the body and supplies the necessary ingredients for cells to develop. Nutrient deficiency can have an severe effect on your day-to-day activities but if you are very observant enough, you will see some signs and symptoms that will clearly let you know that you are running low on nutrients.
Signs of Nutrient Deficiency
If your skin is unusually pale, it means that there is an iron deficiency in your body. Iron deficiency causes your red blood cells to be fewer, tinier and with diminished haemoglobin and this causes them to lose their red colour. The anaemic skin is obvious on the inner layer of your eyelids, also is the mucus membrane, e.g. the tissues in your mouth. You can up your iron level by eating foods rich in iron like spinach, beef, lentils and iron-fortified cereals.
Dry, Dehydrated Skin
Dry skin is very common in winter, but if your skin is drier than usual, it may be due to lack of omega-3 fatty acids in your diet. Omega-3s help to nourish the lipid barrier of your skin, which is responsible for keeping harmful germs as well as toxins out and vital moisture in. When there is an inadequate omega-3 fatty acid in your diet, your skin will lose its moisture and this can lead to unpalatable scaly texture. Foods rich in omega-3 fatty acid include salmon, sardines, flaxseed, chia seeds, walnuts and so on.
Cracked and Sore Lips
When your lips are cracked beyond normal, it may be the sign of lack of riboflavin in your diet. If your diet does not include riboflavin, it can cause cracking of the corners of your mouth and dryness of your lips. You may also notice a puffed, dark red tongue and an inflamed mouth. If it is not treated in time, it can result to nerve damage which will eventually cause the tingling of your toes and fingers. Foods rich in riboflavin are salmon, broccoli, almond, eggs, etc.
Frequent and excessive bleeding of the gums is an indication that there is a vitamin K deficiency in your diet. Vitamin K helps in blood clotting and this aids in stopping bleeding after a cut as well as forestalling uncontrolled bleeding from delicate tissues such as your gums. You can get a lot of vitamin K into your diet by taking plenty of dark, leafy and green vegetables.
Your muscles and joints hurt
Joint pain, muscles spasms, low back pain and neck stiffness are very common, sadly, and can not only slow you down but affect your mood, your social life and your family life.
If you cannot have fun with your kids or grand kids or cannot get a good night rest because you are in pain, you might be deficient in: H2O (dehydration), calcium, vitamin D, magnesium, potassium, omega-3 fats, or iron.
You’re suffering from anxiety and depression
The National Institutes of Health reports that about 21 million American adults suffer from a mood disorder every year. A deficiency in the following nutrients may be linked to depression and anxiety: B vitamins, vitamin D, biotin, vitamin C, calcium, selenium, chromium, omega-3 fatty acids, and iron .
You have digestive problems
We are not just what we eat. We are what we keep. If you don’t digest your food properly, your body will not be able to absorb the nutrients from your food either.
If you’re suffering from poor digestion, bloating, constipation, diarrhea or other GI tract troubles like Irritable Bowel Syndrome, you might be lacking:
vitamin B11 & iron , B8, B12 , C, D, E, K, zinc, selenium, and magnesium.