Your body gives you a lot of information, including what's going on inside that you may not be able to see. The key is to pay attention to symptoms—sometimes sneaky ones—so you can get the nutrients you need to feel great again.A well-balanced and nutritious diet has many benefits.
On the other hand, a diet lacking in nutrients may cause a variety of unpleasant symptoms.
These symptoms are your body’s way of communicating potential vitamin and mineral deficiencies. Recognizing them can help you adjust your diet accordingly.
Flaky scalp
Possible deficiency: Fatty acids
If you notice that you’ve got flakes raining down after you scratch your head, you automatically think dandruff. But it may also be because you’re not getting enough healthful fatty acids in your diet. “Essential fatty acids, like omega-3s, are a lubricant for our body,” explains Staci Small, RD, a dietitian and owner of The Wellness Philosophy in Greenwood, Indiana. Without it, you’ll go dry. Make sure to eat two fish meals per week to get in omega-3s, she says. Other fatty acids, like alpha-linolenic acid (ALA), are also important. Find these in walnuts and flaxseeds.
While everyone loses about 100 strands of hair a day, suddenly finding clumps of hair on your pillow or in your shower drain merits a mention to your doctor. It could be a sign of bigger issues, such as low iron levels, which affects your energy, or thyroid disease, which could lead to sudden unexplained weight gain or weight loss.
"Always get that checked out," Graham says. "We will do a blood test to check your iron levels."
If your iron levels are low, you might also always feel cold, have headaches and feel dizzy often. If you have a thyroid disorder, it can make your muscles weak, your joints ache and your skin dry and pale.A graying part
Possible deficiency: Copper
If your part is looking unexpectedly silver lately, check your copper intake. “Copper plays a role in melanin production, which is what gives hair its color,” says Olivia Wagner, MS, RDN, a dietitian at WholeHealth Chicago. Consider getting your copper levels tested if your hair is going gray quickly or surprisingly early (like in your 20s without a family history). Oysters and other shell fish as well as dark leafy greens and prunes are all go-to sources, says the National Library of Medicine.Fatigue
Possible deficiency: Vitamin D
Being tired all the time, despite getting adequate sleep, is a red flag that your D is chronically low. If your doctor suggests you'd be a good candidate for a vitamin D supplement, studies show that they may be able to improve fatigue symptoms. (Though your doctor would advise you to take a much smaller dose daily.) "After people get more vitamin D, it's amazing to hear them say they have so much more energy," says Small. To fit more D into your diet, go for fortified dairy (yogurt, milk), non-dairy (almond or soy milk), certain fish (sardines), and even mushrooms grown under UV light. Here are more ways to get vitamin D from foods.
A common and early sign of any vitamin deficiency is fatigue4, but this is often brushed off and dismissed as a symptom of a busy lifestyle. Fatigue is also the first symptom of dehydration5, so make sure you’re giving your body plenty of water. If the fatigue is unrelenting and you can't find relief after some decent nights of sleep, it’s a sign you may be deficient in a few nutrients. “Almost all nutrient shortfalls are tied to fatigue,” says Dr. Susan Mitmesser, VP of Science and Technology for nurish by Nature Made, “The nutrient shortfalls with the biggest impact are the cellular energy nutrients of iron, vitamin B12, and magnesium. It’s important to pay attention to symptoms that won’t go away.”
Cracks and sores in your mouth
Cracks and mouth sores might mean you have a B12 deficiency.
Possible deficiency: B12
If your body needs more B12, you may notice that you're getting ulcer-like lesions in your mouth or cracks on the sides. "I see people come in with this who have a B12 deficiency," says Wagner. To correct that, she'll look into a possible supplement, as well as advise adding more B12 sources into the diet. Get more poultry, (lean) red meat, and eggs. If you're vegetarian, it's a bit more of a challenge, but it's doable with fortified foods, like non-dairy milk, cereal, and nutritional yeast. Here are more nutrients you could be missing if you're vegetarian or vegan.Bruising on your legs
Bruising may be a sign you have weak capillaries.
Possible deficiency: Vitamin C
If you merely bump into something and wind up with an enormous bruise, consider if you're getting enough C. Surprisingly, it's on the list of nutrients Americans frequently fall short on, according to Health.gov. Vitamin C helps make collagen, which is involved in making blood vessels. Bruising often "may be a sign that you have weakened capillaries that allow you to bruise," says Small. What's more, stress saps your supply of vitamin C, meaning you may need more than you think. Strawberries, broccoli, and mango are all foods that have more C than an orange.
Eating more magnesium-rich foods can help with muscle cramps.Calf cramps
Possible deficiency: Magnesium or calcium
As an electrolyte, magnesium plays an important role, along with and calcium, in muscle contraction. "Getting what you need can make a world of difference," says Small. She recommends food sources such as pumpkin seeds, bananas, and avocados for magnesium. As for calcium, fortified non-dairy milk often contains more than its cow milk counterpart. Add these calcium-rich foods to your diet today.Bleeding gums
Sometimes a rough tooth brushing technique is at the root of bleeding gums, but a diet lacking in vitamin C can also be to blame.Vitamin C plays an important role in wound healing and immunity, and it even acts as an antioxidant, helping prevent cell damage.Your body does not make vitamin C on its own, so the only way to maintain adequate levels of it is through diet (18Trusted Source, 19Trusted Source, 20Trusted Source).Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables. That said, many people fail to eat enough fruits and vegetables each day.This may explain why studies performing routine screenings of healthy populations estimate low vitamin C levels in 13–30% of the population, with 5–17% of people being deficient (21Trusted Source).Consuming very little vitamin C through the diet for long periods can bring on symptoms of deficiency, including bleeding gums and even tooth loss (21Trusted Source, 22, 23Trusted Source).Your night vision deteriorates
If you don't take in enough vitamin A, your night vision and the sharpness of your sight could deteriorate over time. “A lack of vitamin A causes the cornea to become dry and that makes the eyes cloudy and can lead to vision loss," Graham says. "It can also damage your retina. “If you notice changes in your vision, schedule a visit with your ophthalmologist, who will examine the back of your eye.Wounds are slow to heal
If you are diligent about brushing and flossing daily and your gums are still red, swollen and bleed, you might need to boost your vitamin C intake. Another sign might be that you bruise easily.
"Vitamin C is like a cement. It pulls the cells together and makes wounds heal," Graham says.
In fact, vitamin C has many powers, including serving as an anti-inflammatory and as an antioxidant to limit damage to cells.
Boosting vitamin C
First and foremost: If you smoke, take steps to quit. Among its many negative effects on your health, smoking limits your body's ability to absorb vitamin C.
Also, eat more fruits and vegetables high in vitamin C, including kiwi, red bell peppers and, of courseFingernail ridges
Possible deficiency: Stomach acid
Having inadequate stomach acid doesn’t seem like a vitamin issue, but it can prevent you from breaking down nutrients in food and fully absorbing the vitamins and minerals you need. One possible cause: taking an over-the-counter heartburn medication, which will decrease your stomach acid, says Small. Some people find that taking some apple cider vinegar with water with a meal or taking a digestive enzyme (available as a supplement) can help. Bonus: “This can cut down on bloating after eating,” she says.Constipation
Constipation might be a sign you lack fiber in your diet. Pixabay
Possible deficiency: Fiber and magnesium
Being backed up (having fewer than three bowel movements per week) has at least a dozen possible causes. One that's common: a lack of fiber in the diet. In fact, adults consume just about half of the recommended 38 grams for men and 25 grams for women daily. Magnesium also plays a role in moving stool along, says Wagner. Along with eating more magnesium-rich foods, you may also consider a 120 mg supplement of magnesium citrate and increasing until regularity improves, she advises. And don't forget the fiber. Good choices include lentils, broccoli, and apples.
Read the original article on Reader's Digest.
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