Physicians, dietitians have always been stressing on having a proper nutritious diet to recover from any kind of disease, or even to keep healthy body vitamins and minerals are an important part of health. Packing your meals with all types of food is important to absorb all kinds of vitamins. Eating everything is important unless of course, everything includes junk food for some. Have fruits and vegetables of different colors along with meat or fish and dairy products in a day to stay healthy. The body’s requirement of all these vitamins and minerals isn’t very high, so it’s easy to maintain a balanced diet.
But many fail to do so and in the long run face many problems. The lack of nutrients causes many symptoms in the body that are painstaking, unpleasant, and unrequited. This can lead to many diseases and conditions that can sometimes last a lifetime.
These symptoms are your body’s way of giving you early signs of a problem, that is not treated can lead to dire consequences. Recognizing these early signs can save the person from a lot of problems, and in the early stages, it’s easier to tackle the situation as well.
There can be a lot of reasons for these conditions, but one of the major reasons is the deficiency of vitamin B and Zinc. Lower levels of Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pyridoxine (Vitamin B6) are the reasons for dandruff and scaly patches.
Consuming more seafood, nuts, seeds, and whole-grain can fulfill the deficiency of zinc and fish, dairy, legumes, poultry, green vegetables and seeds can provide vitamin B. If the deficiency of Vitamins can be diagnosed at an early stage, the individual would be saved from a lot of problems that may arise in the future. These are some of the symptoms that can be noticed by anyone and don’t necessarily require a doctor, once you have noticed the symptom, then you can consult a doctor for the next set of steps.
Some of the early signs of nutrient deficiency are:
Hair fall is a very common thing in 50% of men and women by the age of 50, but premature hair loss is of concern to many and is generally attributed to vitamin deficiency. A diet rich in the following nutrients can solve this problem –
- Iron – Deficiency of iron is one of the most common reasons for hair fall because iron is involved in DNA synthesis, including that of hair follicles. Too little iron can hamper hair growth and ultimately lead to hair fall and early baldness.
- Zinc – this vitamin is responsible for protein synthesis and cell division, which are both important for hair growth therefore its deficiency can lead to hair fall. Consume more of whole-grain and milk products to increase the level of zinc in the body.
- Niacin (Vitamin B3) – This vitamin is responsible for keeping the hair healthy, but its deficiency can cause the hair to fall in patches. Therefore, a diet rich in Vitamin B3, which includes fish, chicken, peanuts, and peas is very important.
Mouth Ulcers and cracks in the corner of the mouth
The most common reason for mouth ulcers, according to a study is the deficiency of iron or B Vitamins. The condition that causes the corner of the mouth to crack or bleed is called Angular Cheilitis, which can be caused due to excessive saliva or dehydration. But another reason for this condition is the lack of iron and vitamin B. Therefore, foods rich in iron like fish, meat, seeds, and nuts along with whole grains and dairy products for vitamin b requirement, can solve the problem.
Sometimes too much of oral hygiene can lead to bleeding gums, but the problem isn’t very serious, but a diet lacking Vitamin C can cause some serious damage to the gums. Vitamin C plays an important role in wound healing and the immune system, therefore lack of the vitamin can affect the immune system along with the weakening of bones and muscles, this condition is called scurvy.
The body can’t make its own Vitamin C, which means it’s necessary to consume food rich in Vitamin C like fruits and vegetables.
Brittle hair and nails
The cause for brittle hair and nails is the deficiency of Biotin, also known as Vitamin B7 that helps the body convert food into energy. It is one of the important vitamins therefore its deficiency is rare, but if it occurs, brittle, thinning, or splitting of hair and nails is the most common symptom.
Other symptoms of Biotin deficiency are chronic fatigue, muscle pain, cramps, and tingling of hands and feet, this happens because the body is not able to efficiently convert food into energy.
Foods rich in biotin are organ meat, egg yolk, fish, spinach, cauliflower, nuts, broccoli, and many more. But eating egg white can reduce biotin levels in the body because egg whites contain avidin that binds with biotin and reduces its capacity to absorb.
Lack of night vision and growth of white spots on the eyes
Deficiency of Vitamin A can cause an individual’s eyesight to reduce, especially in low light or darkness. And also the reason behind the growth of white spots in eyes, also known as Bitot’s spot is lack of Vitamin A.
Foods rich in Vitamin A are organ meat, fish, yellow and orange vegetables and green leafy vegetables
Restless Leg Syndrome
It is also known as Willis-Ekbom syndrome is a nerve condition that causes unpleasant or uncomfortable sensations in the leg, as well as an irresistible urge, to move the leg. The reason behind this is the deficiency of iron in the blood.
In a study, it was proven that women are more prone to this condition than men
Increasing the intake of iron can solve this problem, therefore consume more and more meat, fish, nuts, seeds, dark leafy vegetables, and whole grains.
Dandruff and Scaly patches
Dandruff and scaly patches are a part of skin disorder that affects the oil-producing areas of the body leading to dry and itchy skin. Both conditions are very common and mainly occur during the first 3 months of life, puberty, and mid-adulthood.
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