Some of the signs of nutrient deficiencies can be sneaky, but others are right there in front of you, waiting to get noticed and taken seriously. A healthy and a well-rounded diet provide energy, as well as sufficient nutrients that are vital for the cells to function the way they’re supposed to. Hence, it’s not surprising that lack of nutrients can also manifest on your skin, nails, hair, and even your gums. Here are 8 odd signs that you’re not getting sufficient nutrients:
Skin dryness in cold weather is normal, but if your skin is parched than it used to be, it may be because you lack omega-3 fatty acids. Omega-3s aid in the nourishment of your skin’s lipid barrier, which is the layer of oils that keeps detrimental germs and contaminants out while making sure vital moisture is kept in. With inadequate omega-3s your skin’s moisture diminishes, which results to a flaky texture. More wrinkles and other physical signs of aging may even come to your attention brought by skin dehydration. To avoid this, make sure your diet consists of essential fatty acids, such as fatty fish, walnuts, and seeds.
A pale appearance may indicate iron deficiency. Not having enough iron leads red blood cells to be fewer, smaller, and with less hemoglobin, too. With less hemoglobin, blood cells aren’t as red as they normally appear. The outcome is a paler skin. This is most visible on the linings of your eyelids and your mucus membranes. While your doctor needs to diagnose that you’re indeed lacking of iron to recommend iron supplementation, you can also acquire iron from natural sources like beef, spinach, and iron-fortified cereals.
Cracked and sore lips may signify an inadequacy in riboflavin. Deficiency of this vitamin result to the corners of the mouth cracking, as well as dryness on the area circulating the exterior part of the lips. Typically, this will come with an inflamed, dark-red tongue, and puffed-up mouth. You can up your riboflavin intake by eating almonds, salmon, broccoli, cheddar cheese, and eggs. Of course, you also need to have these symptoms checked in order to address the problem in its initial stage.
Omega-3 deficiency might make breakouts more serious or more often than you’d like them to be. This is because omega-3s contain potent anti-inflammatory properties. So, not having enough of it may cause inflammation that can manifest as acne. The formation of acne may have also something to do with omega-3s sustaining your skin’s lipid barrier, as mentioned earlier. This is because your skin’s natural oils possess antimicrobial properties. When you don’t have adequate omega-3 fatty acids, the lipid barrier may become interrupted, resulting to bacteria that cause acne penetrating the skin.
Wounds don’t get better overnight, but those that tend to linger than they should indicates protein deficiency. Basically, protein is vital for constructing and restoring tissue. So, it is recommended to consume 20-30 grams of protein per meal and 10-15 grams of protein per snack. Low levels of vitamin C can also decelerate healing process, which allows scrapes and bruises to stick around longer than normal.
If you’re oral hygiene is of topnotch quality, meaning you brush and floss your teeth regularly, and you still experience gum bleeding, this could indicate that you have a vitamin K deficiency. This vitamin is known for its capacity in aiding blood clot or coagulation. Vitamin K deficiency is actually unusual, so it’s wise to consult your dentist and doctor to examine the cause of the bleeding.
If your nails consistently break, this could indicate that you’re low in biotin. Biotin nurtures the growth plates of your nails. So, when you don’t have enough of this vitamin the growth plates are interrupted. This causes irregular growth, which leads to forming brittle nails instead of strong ones. Food sources rich in biotin are eggs, nuts, and whole grains.
What you eat also affects your hair. While shedding some strands of hair is fine, remarkable thinning of the hair isn’t. Mostly, deficiencies in protein and vitamin C can cause hair thinning. This is because vitamin C aids in collagen-making. Collagen is one of the building blocks of healthy hair, as well as a robust hair follicle. Protein, on the other hand, delivers amino acids for collagen synthesis.