11 Warning Signs You Are Not Getting Enough Nutrients

SadaNews - In an era of popular diets, some of which may be more harmful than beneficial, and at a time when many are obsessed with slimness and toned bodies, along with the prevalence of digestive problems among many people; some individuals suffer from a deficiency in nutrients, either due to not consuming enough food that contains them or because their bodies struggle to absorb those nutrients.

A deficiency in nutrients in the body can lead to symptoms such as fatigue, changes in appetite, and even heart problems.

Here are 11 warnings your body gives you when it suffers from a nutrient deficiency, according to the "Verywell Health" website:

1. Unexplained Fatigue

Deficiencies in many vitamins and nutrients can cause feelings of fatigue. Among the common deficiencies that cause fatigue are:

Vitamin B, especially B12.

Iron.

Vitamin D.

Consuming nutrient-rich foods can help treat some deficiencies. Here are some examples:

Iron sources: red meats, eggs, rice, and kidney beans.

Vitamin B12 sources: meats and dairy products.

Vitamin D sources: mushrooms, tuna, salmon, or fortified foods like cereals, orange juice, and milk.

2. Dry or Brittle Hair

Your hair reflects a lot about your overall health. Any changes in your hair, such as dryness or brittleness, may be a sign of nutrient deficiency. A zinc deficiency is specifically associated with brittle and dry hair.

Foods rich in zinc include:

Chicken.

Fish and seafood.

Fortified foods like breakfast cereals.

Red meats.

3. Spoon-shaped or Ridged Nails

Chronic or ongoing nutrient deficiencies can cause changes in nails. For example, spoon-shaped or ridged nails (nail curvature) that curve from the sides are signs of anemia caused by iron deficiency.

Iron supplements are usually recommended through pills and over-the-counter foods, along with medical follow-up.

4. Oral Problems

A deficiency of vitamin B2 (riboflavin) can lead to oral problems, such as inflammation of the tongue, discoloration (purple), and painful skin cracks at the corners of the mouth and lips. Eating more meats, fortified products, and dairy can help treat vitamin B2 deficiency.

Other oral problems, such as loss of taste, are linked to zinc deficiency and folic acid deficiency. Folic acid deficiency can also cause tongue inflammation. Nutritional supplements may help alleviate symptoms.

5. Mood and Appetite Swings

Other changes may also occur. Common examples include mood swings, such as anger, apathy, and even depression, which may accompany nutrient deficiencies, including anemia due to folic acid deficiency and loss of appetite due to zinc deficiency.

6. Severe Hair Loss

Hair loss is natural, especially as people age. However, severe hair loss is a sign of poor nutrition. A deficiency in certain nutrients may affect hair growth and cause severe hair loss. These nutrients include:

Omega-3 and Omega-6 fatty acids.

Vitamin B3 or niacin.

Vitamin D.

Zinc.

Nutritional supplements may help, although more research is needed. According to one scientific review, hair loss caused by zinc deficiency can be reversed using oral zinc supplements. Similarly, omega-6 fatty acids known as arachidonic acid and vitamin E may promote hair growth.

7. Slow Healing Wounds

Slow healing wounds are another sign of nutrient deficiency. Individuals with zinc deficiency may experience slow or delayed wound healing. Slow healing may also be due to deficiencies in vitamins C and K9.

8. Burning Sensation in Feet or Tongue

If you feel a burning sensation in your feet or tongue, it may be a sign of a vitamin B12 (cobalamin) deficiency. This pain can range from mild to severe. You may also feel tingling in your hands and toes.

9. Bone Pain

Bone pain may indicate a deficiency in vitamin D, especially when accompanied by fatigue, weakness, mood swings, and muscle pain.

If you experience these symptoms, consult your healthcare provider. Oral or injectable vitamin D supplements can reverse the symptoms.

10. Irregular Heartbeat

Vitamin D deficiency is linked to cardiac arrhythmia (irregular heartbeat) and even sudden cardiac death.

To reverse the symptoms and improve health outcomes, you can consume more vitamin D-fortified foods. Also, consult your doctor about taking vitamin D supplements. You can also increase your exposure to sunlight. When your skin is exposed to sunlight, it stimulates vitamin D synthesis.

Iron deficiency anemia can also cause rapid heartbeat.

11. Deteriorating Night Vision

Vitamin A (retinol) plays a crucial role in vision health; experts indicate that its deficiency leads to night blindness and eventually to blindness.

Vitamin A can be found in:

Butter.

Cream.

Egg yolk.

Cod liver oil.

Fortified milk.

Taking high doses (under medical supervision) of vitamin A for several days may remedy the deficiency.

What are the common nutrient deficiencies?

Technically, a person may be deficient in any nutrient they do not consume in sufficient amounts. However, some deficiencies are more prevalent than others. The most common nutrient deficiencies in the United States are:

Folic acid.

Iron.

Vitamin A.

Vitamin B6 (pyridoxine).

Vitamin D.

Vitamin E.

Who is most at risk for nutrient deficiencies?

Experts say that malnutrition can develop due to medical conditions, pregnancy, genetic disorders, and dietary practices like vegetarian and vegan diets.

It is worth noting that rates of malnutrition vary significantly across factors such as age, sex, and race.