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10 Signs you are not Getting Enough Nutrients.

10 Signs you are not Getting Enough Nutrients.

We often underestimate the importance of getting maximum nutrients from the food we eat. Most of us eat to satisfy our hunger and forget that the main purpose of food is to nourish the body. A lot of diseases and deficiencies can be avoided if we get adequate nutrition from the food we are eating.

Here are some signs of nutritional deficiencies you might be having because of low intake of certain foods.

(Remember, these are just a few common signs to give a general idea and the exact reason could be something else which requires a doctor’s diagnosis.)

Unexplained weight loss.

Lack of folate and iron in diet can lead to unexplained weight loss. Anaemia causes low metabolism, muscle loss and pallor. Green leafy vegetables, beans, raisins, apricots, and seafood are iron-rich foods and should be included in the diet daily.

Pallor (skin losing its glow or yellowish skin).

Pallor is also called by anaemia, in addition to weight loss. Another reason for dull skin is deficiency of Vitamin C. Citrus fruits like oranges, amla and sweet lime (mosumbi), beans, and green vegetables can help reduce pallor in skin, face, and eyes.

Brittle nails.

Brittle nails are caused by deficiency of folate, protein, and Vitamin B12 or calcium. Consume more fruits, green vegetables, eggs, and red meat. Multivitamin and multimineral supplements are good vegetarian alternatives to eggs and meat to prevent this deficiency.

Dry skin.

Vitamin C and iron deficiency causes dry and dull skin. Collagen producing and antioxidant rich fresh fruits like apples, oranges, and grapes helps in achieving a healthy and glowing skin.

Excess hair fall.
Protein and biotin deficiency is the main cause for unexplained hair loss. It is also caused due to hormonal imbalances in thyroid, oestrogen, and progesterone. Eggs, biotin supplements, and nuts like walnuts, almonds and cashews can help in improving hair health.
Chronic Constipation.

Constipation is caused by inadequate fibre in the diet. Another reason of chronic constipation could be deficiency of Vitamin D in the diet. Consuming raw vegetables, red meat, and egg yolks can help solve this problem.

Frequent headaches.

Frequent headaches are caused by deficiency of magnesium, Vitamin D and B. Dark chocolate, nuts, seeds, whole grains, tofu, red meat, eggs, and dark green vegetables can help reduce the frequency of headaches.

Frequent periods of light-headedness.

Dizziness is caused due to low levels of Vitamin B12 and iron (vertigo). Red meat, eggs, and dark green vegetables can help reduce the occurrence of unexpected dizziness.

Unexplained aches and pains.

Vitamin D and protein deficiency causes frequent aches and pains. The best sources of Vitamin D are sunlight, supplements, and eggs. Protein can be consumed in the form of meat, lentils, and protein supplements to improve muscle health. Weight training can also help in enhancing muscle and bone health.

Memory loss or brain fog.

Deficiency of Omega-3 and Vitamin B cause memory decline and low retention. Consuming fish oil supplements, walnuts, eggs, and green-leafy vegetables helps in preventing this deficiency and improving memory.

These signs could be alarming, and the intensity of certain deficiencies could increase if they are not identified and looked after in time. A doctor’s diagnosis, a few tests and supplements could help preventing them from turning into serious diseases. Make sure that you are including enough nutritious foods in your diet and keep an eye on any unusual signs of deficiencies.

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