Nutritional Deficiency Signs That Your Body Gives You And The Diet To Fulfill Its Needs


By Shefali Jha Last Updated:

Nutritional Deficiency Signs That Your Body Gives You And The Diet To Fulfill Its Needs

In today’s busy schedule and life running at a frantic pace, we often tend to forget or neglect the only thing that keeps us going- our body. Not only do we not go for routine check-ups, but also royally ignore the subtle-yet-strong signs our body keeps on giving us to detect nutritional deficiency.

In fact, it would not be wrong to say that if we listen to our body more intently than we listen to our doctors, we perhaps can manage to save a huge chunk of money to sneak out for tours to foreign locales every year, rather than spending it on medications and treatments. So, let’s take a look at a few subtle hints that our body gives us regarding nutritional deficiency.

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Oral Health

#1. Bleeding gums

Bleeding gums

It’s not just a toothbrush stroke that can lead to a bleeding gum. Bleeding gums can result out of Vitamin C deficiency too. Vit C plays a prominent role in maintaining oral hygiene and care. It not only repairs the cells, but also heals wounds and strengthens immunity. Apart from this, it also acts as an antioxidant. Consuming Vit C in little quantities can lead to bleeding gums or tooth loss over time. In worst cases, it can also lead to scurvy (swollen bleeding gums).

Diet: Since our body do not create vitamin C on its own, the only way to get it, is through our diet. Consume fruits like orange, banana, lemon, guava, kiwi, papaya and strawberry, as they are rich in Vit C content. You must also include vegetables like green chili, bell pepper, broccoli, sprouts etc in your diet.

#2. Mouth ulcers/cracks

Mouth ulcers

If you are prone to cracked lips, mouth ulcers and cracked corners of in mouth, it might be due to vitamin or mineral deficiency. The deficiency also leads to mouth lesions and cracked mouth corners.

Diet: Apart from oral medication, this deficiency can be completely cured by including vitamin, iron, and mineral rich food products in your daily lifestyle. Spinach, green leafy vegetables, nuts, legumes, meat, fish, eggs and grains are a good source of iron and minerals. Not only this, they are also a good source of vitamins such as riboflavin, pyridoxine and thiamine. By including these in your daily routine, you might be able to eliminate the aforementioned symptoms forever.

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Scalp Health

#1. Dandruff and flaky scalp

Dandruff and flaky scalp

One of the most commonly seen scalp issues are dandruff leading to flaky scalp. Seborrheic dermatitis and dandruff effect the overall scalp health and are mostly restricted to oily parts of the body. While dandruff causes flaky and itchy scalp, seborrheic dermatitis also spreads to face, chest and groin. Studies have revealed that up to 50% of the people are attacked by either dandruff or SD once in their lifetime.

Diet: While there are many reasons behind these two issues, they are majorly caused due to poor nutrient diet. It is said that the low levels of Vit B2, Zinc, Vit B6, Vit B3 primarily lead to these. Poultry, meat, fish, eggs, nuts and seeds, green vegetables, leafy vegetables are known to lessen dandruff issues.

#2. Brittle Hair

Brittle Hair

Biotin or Vit B7, helps convert body food into nutrients. Primarily, deficiency of Vit B7 leads to splitting, thinning and loss of hair. In some cases, nails are also affected the same way. Biotin deficiency also leads to fatigue, muscle pain, cramps etc. Pregnant women are at a more risk of developing biotin deficiency.

Diet: Raw egg whites is also said to cause biotin deficiency. Foods rich in biotin are helpful in reducing the effects of the deficiency. So have a lot of egg yolk, banana, fish, dairy, meat, nuts, seeds, spinach, broccoli, sweet potato etc.

#3. Hair Loss

Hair Loss

One of the most common and prevalent health problems in today’s times is that of hair loss among men and women. A deficiency in Iron, zinc, Vit B3, Vit B7 are said to be the main culprits behind this.

Diet: Zinc is responsible for cell division and protein synthesis. Iron is responsible for DNA present in hair growth. Vit B3 is responsible for keeping hair healthy. Lack of Vit B7 is responsible for hair loss. Loss of vitamins and minerals also lead to hair loss. Iron and zinc-rich food like grains, meat, fish, eggs, nuts, seeds, and legumes are very important if you want to treat hair problems. External supplements are often suggested to compensate for the deficiency.

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Skin Health

#1. Keratosis Pilaris

Keratosis Pilaris

It is a condition where certain body parts like cheeks, arms, thighs, buttocks develop little bumps which might be red or white in colour. Sometimes, these bumps also have ingrown hair growths or corkscrew. Generally seen in children, it goes away by the time they reach adulthood.

Diet: While it is mostly considered to have been caused due to genetic issues, deficiency in Vit A and C can also one of the reasons behind it. Consuming food items which are rich in Vit A and C can also help in reducing the problem. Intake food that contain green vegetables, leafy vegetables, meat, eggs, fish etc.

Restless Leg Syndrome

#1. Restless leg syndrome or Willis-Ekbom disease

Restless leg syndrome

It is a nerve disorder that gives way to an unpleasant, discomforting sensation in the legs. The pain and discomfort intensifies when you are trying to sleep or rest. In the US, upto 10% of the population faces this disorder. Majorly women suffer from this. Though there has been no direct connection but reduction in the level of iron in blood is said to be one of the reasons.

Diet: Iron rich diet is what brings relief to the legs. Have a lot of protein like meat, fish, legumes, nuts, seeds, grains. Making tea or coffee in overheated pan also increases iron intake.

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Frequently Asked Questions

#1. What is meant by nutritional deficiency in your body?

Nutritional deficiency is the lack of essential nutrients in your body due to which your body gets prone to certain diseases.

#2. What are the symptoms of the diseases caused by nutritional deficiency?

The symptoms caused by nutritional deficiency can be many. Some of them are namely:

  • pallor, or pale skin
  • fatigue
  • weakness
  • trouble breathing
  • unusual food cravings
  • hair loss
  • periods of light-headedness
  • constipation

#3. What are the diseases caused by nutritional deficiency?

There are many diseases that can take place, depending upon the nutritional deficiency in one’s body. Some of them are namely osteoporosis, rickets, tetany (due to lack of calcium), goiter (due to lack of Iodine), growth retardation (due to lack of zinc), beriberi (due to lack of Vitamin) etc.

Although supplements are there to make up for the loss of nutrients in our body, a proper and careful diet helps in eradicating these deficiencies at the onset. It has often been observed that the kids, who eat green and leafy vegetables, meats, and include fruits in their meals, are very rarely affected by such health issues. Providing nutrient rich diet to your body not only keeps you healthy but also ensures you don’t burn a heavy hole in your pockets with frequent visits to the doctor. So, listen to the signs your body is giving to understand what it needs and take good care of your most important machine.

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