Taking the right amount of nutrients into our body is a great way of living a healthy life. As we get older, the demands of our body also change. Thus, the need for the right foods in the right amounts are very essential.
You may be functioning well in your daily life, but there are some subtle signs of nutrient deficiency that might not notice but should. It can be a good idea to know the signs of poor nutrition so you know what out to watch for.
Check out this signs that you are not getting enough nutrients in your body:
Hair and Scalp problems
Probably the first signs that your body has inadequate nutrients are noticeable in your physical appearance. First off the list is having a variety of hair and scalp problems that won’t seem to be solved by any commercial products available in the market.
It’s fairly normal to lose between 50-100 strands of hair every day, especially after an intense shower routine. But if you’re losing more than the usual to the extent that it becomes worrisome is another story.
Excessive hair loss is closely related to how many minerals and nutrients your body is absorbing. This may be the time when you need to nourish yourself more from the inside and out with foods that help produce keratin. Keratin is the protein that strengthens the hair. According to experts, protein and vitamin C deficiencies are the main causes of thinning or brittle hair and hair that falls out easily.
Vitamin C helps produce collagen that is the building blocks of a healthy hair and strong hair follicle. Also, protein proves to be helpful in supplying the necessary amino acids for abundant collagen synthesis.
In connection with this, aside from eating nutritional foods rich in vitamin C and protein, black tea is also quite helpful in treating hair loss. One previous article talked about the surprising effects of black tea for hair loss. Did you know that a rinse made from black tea nourishes the scalp to strengthen hair follicles? Check out this article for more info about how black tea can help grow your hair back to normal.
Dry, Flaky Scalp
If you often have problems on white flakes in your shoulder and dull, dry hair then this is because of dry scalp. The dry scalp may be caused by nutritional deficiencies like lack of vitamins B6 and 12. But according to scientists, it may also be because you’re not getting enough healthful fatty acids. Essential fatty acids like omega-3’s are natural lubricants for our body.
Other nutrient deficiencies can also cause premature hair graying. Low copper consumption can contribute to graying as it helps create melanin, one of the hair pigments. Aside from that, lack of Vitamin D can also cause graying. Adding almonds, hazelnuts to get enough copper can help to avoid graying. As well as drinking fortified dairy products to increase vitamin D intake.
Brittle and discolored nails
Aside from visible signs involving hair, not getting enough vitamins in the body often shows in your nails. If you are often experiencing some nail problems, then you might be low in biotin. Biotin helps nourishes nail’s grow plates. Some signs that you have biotin deficiency include discolored nails and irregular, thick nails. Moreover, low iron levels can also cause some nail problems like whitened or ridged nails. Eating eggs, nuts, and whole grains can help correct this deficiency.
Mouth sores and cracks
Serious mouth sores and cracks every single time is a clear issue involving the deficiency of vitamin B2. This can often cause cracking at the corners of the mouth and dryness around the inside of the lips. Worse cases can go from simple dryness to getting ulcer-like lesions in your mouth. If left untreated, this can possibly cause nerve damages.
To address this lack of riboflavin, make sure to include almonds, salmon, broccoli, cheese, eggs, and more foods that are rich in vitamin B2 into your diet. Aside from that, you can get more poultry products, red meat, and other non-dairy milk and cereal.
When you experience frequent bleeding in your gums for no apparent reason, then you should be aware that you might have vitamin K deficiency. Vitamin K is known for its role in blood coagulation. If the gum bleeding is not the case of improper dental care, then you need to strengthen your diet with vitamin K and C foods. Cases like these are typically rare, but when confronted with the same problem then you can get plenty of nutrients from dark, leafy green vegetables including kale and Brussels sprouts.
Dry skin and pale complexion
Numerous vitamin and mineral deficiencies can cause dry skin problems. Vitamin A deficiency can cause severely dry skin as this vitamin is essential in maintaining the epithelial tissues. The lack of iodine in diet and lack of vitamin B2 is also one factor that can cause dry skin.
In addition to that, it could also be an omega-3 fatty acid deficiency. Omega-3s help nourishes your skin to maintain essential moisture and avoid scaly texture. Eating salmon, sardines, along with walnuts, flaxseed and chia seeds can greatly help to reverse the omega-3 fatty acid deficiency.
For unhealthily pale skin, it has something to do with the iron levels in the body. When you have less amount of iron, this causes the red blood cells to be smaller and fewer hemoglobin. Less hemoglobin causes the blood to be less red in color. You can increase your iron intake by adding healthy foods to your diet like lentils, beef, spinach, and iron-filled cereals.
Frequent mood swings
When frequent mood swings are getting the best out of you, you may want to check your blood glucose levels. According to studies, low-glucose levels can cause a dip in your mood and further leads to aggression and violent behavior.
Hangry would be the best emotion to describe this frequent moody attitude. In addition to that, it can also cause headaches, migraines, lightheadedness, and nausea. So make sure you have the right amount of meal especially in the morning. To further stay on track with positive mood and good energy, always eat regular meals and healthy snacks.
Not getting enough calories can make you feel thirsty even when you’re down a lot of glasses of water. You can get a lot of electrolytes from the food you eat that can help maintain your hydration levels. Some vitamins and minerals like sodium, potassium, and magnesium affect thirst.
Just remember to consume less sugary energy and sports drinks and other sweetened coffee. The best way to quench your thirst is to consume lots of water. However, if you are tired and bored with the usual glass of water then you can try some fruit-infused water recipes. In addition to that, you can consume other herbal teas that can be very beneficial to your health.
Low energy and fatigue
Feeling low energy all the time might indicate that you need to consume more calories than average. If you are not eating right and healthy, it might get harder for you to get out of the bed no matter how much sleep you have. Additionally, if you have a very active lifestyle and exercise frequently, you need to balance that out with a healthy serving of meals every time.
According to USDA dietary guidelines, you need around 1600 – 2400 calories daily (for women) or 2000 – 3000 (for men). Also, you should invest more in quality foods rather than the quantity of your consumption. Be sure to fuel up your body with the right amount of protein, carbohydrates, and healthy fats daily.
Constant body fatigue even if there is adequate rest is associated with low Vitamin D. To get more vitamin D in your diet, include fortified dairy products in your meal as well as fish, mushrooms, almonds, or soy milk.
Not getting enough nutrients in food can cause several challenges like forgetfulness and constant brain fog. Experiencing these symptoms very often is the body’s way of telling you that there is something off in your system. You could be managing your stress poorly or you might not eat and nourish yourself with healthy choices.
Stop eating fake and unhealthy foods, eat meals that could provide you with the essential daily caloric intake. You can prepare a lot of healthy snacks out from fresh veggies and fruits, you might want to check these list of healthy recipes:
Foods that are rich in B vitamins, omega-3 fatty acids, folate, and antioxidants should be your top choices. Check out this list of superfoods you might want to include in your diet.
Wounds that won’t heal
If you have wounds that take too long to heal, then it could be that you have problems with Vitamin K and Vitamin C as well as protein. Protein is important for building and repairing tissue along with vitamin K that works for proper blood coagulation.
If your cut and scrapes won’t seem to heal for a long period of time, you need to increase your protein intake as well as vitamin C. Aim for 20 to 30 grams of protein per meal by adding peanuts or beans. You could also eat plenty of fruits and vegetables that contain loads of vitamin C.
Women tend to miss their periods from time to time due to various reasons. But, extreme amenorrhea can be a bit alarming. Missing your period for a long period of months is a clear sign that you have imbalances going on in your system.
This case happens when you don’t get enough nutrients and when you are low in body fat or underweight. Moreover, not getting enough key vitamins can disrupt the ovulation cycle and cause abnormal changes in the hormones.
Having random bruises anywhere in your body for small bumps or for no apparent reasons might signal vitamin C deficiency. Vitamin C helps make collagen that is involved in making blood vessels. The bruises can be a sign that you have weakened capillaries.
Stuff yourself with loads of vitamin C from fruits like lemon, mango, pineapple and more as well as green vegetables like broccoli and more. Oranges are a great addition too because of its various health benefits aside from vitamin C.