Leading a healthy lifestyle is critical, and getting enough nutrients, vitamins, and minerals is a vital part of this.
Nonetheless, solely relying on our diets may not always be easy, leaving many at risk of missing out on essential health benefits.
Fortunately, the body provides signals when lacking key nutrients, including symptoms like dry skin, brittle nails, or thinning hair. A medical expert has recently shared insights into these disturbing signs and how dietary changes can alleviate them.
Professor Franklin Joseph from Dr Frank’s weight loss clinic noted: “We all know the importance of maintaining a healthy and balanced diet but it is not always easy to do in practice.
“It’s important we pay close attention to any warning signs our bodies may be giving us and ensure we are getting the right fuel to help us lead healthy and active lives.”
Franklin outlined prime indicators of nutritional deficiencies and dietary solutions to address them, as reported by Surrey Live.
Fatigue and weakness
Fatigue and weakness can plague any of us. However, if fatigue persists, it could signal deficits in iron, vitamin B12, or folate.
Critical for producing red blood cells, which distribute oxygen around the body, these nutrients are fundamental. Insufficient oxygen transport can result in ongoing tiredness, dizziness, and muscular weakness.
Iron-rich foods like red meat, beans and lamb, B12 found in poultry, fish and nuts and seeds, and folate from dark green leafy vegetables, fruits and seafood can help maintain your health.
Hair loss and brittle nails
Thinning hair or hair loss is often associated with deficiencies in iron, zinc, or biotin (vitamin B7). Iron plays a crucial role in delivering oxygen to hair follicles, while zinc aids tissue growth and repair.
A lack of biotin can result in hair loss and brittle nails, sometimes accompanied by a scaly rash.
Zinc can be found in seafood, red meat, poultry and dairy products, while biotin is present in legumes, mushrooms, avocados and egg yolks.
Dry skin and acne
Maintaining a balanced diet and staying hydrated are key to ensuring good skin health.
Dry, flaky skin or conditions like eczema could indicate an omega-3 fatty acid deficiency, as these fats are essential for maintaining the skin’s lipid barrier. Oily fish is a particularly good source to include in our diets.
Vitamin A, which is vital for skin cell production, can be found in vegetables such as carrots and butternut squash, liver, fish and eggs. A deficiency in this vitamin can result in rough, dry patches or acne.
Mouth sores and cracked lips
Frequent mouth sores, a swollen or sore tongue, or cracks at the corners of the lips may suggest a deficiency in B vitamins, particularly B2, B6, B12, or folate.
A pale or swollen tongue could be a sign of iron deficiency, while gum bleeding and irritation might indicate a lack of vitamin C. Citrus fruits, tomatoes, potatoes and green and red bell peppers are all good sources of Vitamin C.
Sore bones
Sore bones could be a symptom of calcium and vitamin D deficiencies, which are closely linked to bone health. A lack of these nutrients can weaken bones, leading to pain, an increased risk of fractures, and in severe cases, osteoporosis.
Vitamin D is crucial for calcium absorption, and a deficiency can result in conditions like rickets in children and osteomalacia in adults. Calcium can be found in milk, cheese and other dairy food, as well as green leafy vegetables, while vitamin D is in oily fish, red meat and egg yolks.
Eyesight problems
Eyesight problems such as night blindness or difficulty seeing in low light can be a sign of vitamin A deficiency, which is vital for eye health. A severe deficiency can lead to dry eyes and damage to the cornea, potentially causing permanent vision loss.