Our bodies actually let us know if we’re deficient in important nutrients through signs like flaky skin, itching, brittle nails, and thinning hair.
Not getting enough of important nutrients can lead to some pretty unpleasant symptoms (Image: Getty Images/iStockphoto)
Ensuring you’re getting enough nutrients, vitamins, and minerals is key to a healthy lifestyle.
However, achieving this through diet alone can be difficult, and many people may be lacking essential elements that promote good health.
Signs like dry skin, brittle nails, and thinning hair can be our bodies’ way of telling us we’re lacking in important nutrients. Recently, a doctor revealed the meaning behind these symptoms and how dietary changes can help resolve them.
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Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic says: “We all know the importance of maintaining a healthy, balanced diet, but it’s not always easy to actually do it.” emphasized the issue.
He also emphasized the need for vigilance, saying: “It’s important to pay close attention to the warning signals your body gives you and to ensure you’re getting the right fuel to lead a healthy and active life.” ” he said.
As Surrey Live reported, Franklin shared insight into the main indicators of nutrient deficiencies and what to include in your diet to combat these issues.
fatigue and weakness
One common problem is fatigue and weakness, which can be a sign of insufficient iron, vitamin B12, or folic acid levels. These are essential for red blood cell production and oxygen transport, and a deficiency can lead to chronic fatigue, dizziness, and muscle weakness.
Foods such as red meat, beans and lamb are rich in iron, while poultry, fish, nuts and seeds are rich in vitamin B12. Folic acid is found in dark green leafy vegetables, fruits, and seafood.
hair loss and brittle nails
Not getting enough biotin can cause your nails to crack and become brittle (Image: Getty Images)
Hair thinning and hair loss is often associated with iron, zinc, and biotin (vitamin B7) deficiencies. Iron plays an important role in delivering oxygen to hair follicles, and zinc helps tissue growth and repair.
A lack of biotin can cause hair loss, brittle nails, and sometimes a scaly rash.
Seafood, red meat, poultry, and dairy products are good sources of zinc, and beans, mushrooms, avocados, and egg yolks are rich in biotin.
dry skin and acne
Maintaining a balanced diet and drinking enough water are essential for skin health.
Symptoms such as dry, flaky skin and eczema may indicate an omega-3 fatty acid deficiency. Because omega-3 fatty acids are essential for maintaining the skin’s lipid barrier. Oily fish is a particularly beneficial source to include in our diet.
Vitamin A is essential for the production of skin cells, and a vitamin A deficiency can lead to rough, dry patches and acne. This vitamin is found in vegetables such as carrots and butternut squash, liver, fish, and eggs.
canker sores and cracked lips
Regular mouth sores, a swollen or sore tongue, or cracked corners of the lips may indicate a deficiency in B vitamins, especially B2, B6, B12, or folic acid.
Iron deficiency can also cause a blue or swollen tongue, while a lack of vitamin C can cause bleeding and inflammation of the gums.
Citrus fruits, tomatoes, potatoes, green and red peppers are all good sources of vitamin C.
my bones hurt
Calcium and vitamin D deficiencies are closely related to bone health. A lack of these nutrients can weaken bones, increase pain and risk of fractures, and in severe cases can lead to osteoporosis.
Vitamin D is essential for calcium absorption, and deficiency can cause conditions such as rickets in children and osteomalacia in adults.
Calcium is found in milk, cheese, other dairy products, and green leafy vegetables, and vitamin D is found in oily fish, red meat, and egg yolks.
vision problems
Night blindness or difficulty seeing in low light may indicate a vitamin A deficiency, which is essential for eye health.
Severe deficiency can cause dry eyes and corneal damage, leading to permanent vision loss.
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