Increased hair loss, loss of appetite, burning sensation below the tongue, joint pains, and blurring of vision at night are signs of nutrient deficiencies.
The food we are eating and drinking will build our bodies, strengthen our immune system, and provide us our required energy.
A balanced diet comprises all essential nutrients in the correct proportion. Our muscles, organs, and bones are also composed of the nutrients found in food. For your well-being, essential nutrients are a must.
Physicians and dietitians recommend making good eating habits a part of everyday life. That’s because by eating a well-balanced diet, we provide our bodies with the necessary nutrients to function. There are times when you will feel like you are losing these essential nutrients.
In this article, we will discuss seven signs that tell you you lack essential nutrients, and we will also highlight how you can get them back.
1. Wounds Take Longer To Heal
Our bodies go through cell degeneration regularly. When we get a wound, this cell recovery process will help heal the wound. The cell regeneration process requires some critically essential nutrients. When you lack the requisite nutrients, an injury cannot heal properly and quickly because the cells can not repair.
Cell repair requires Vitamin C. Vitamin C’s key function is to aid collagen production – the essential protein in connective tissue.
Deficiencies in vitamin C and iron can cause delayed healing and capillary fragility.
Add More Vitamin C To Your Diet.
Vitamin C is a powerful antioxidant, helps our cells recover from damages & absorbs iron from vegetables, nuts & fruits. To add more vitamin C to your daily diet, consider including the following:
- Eat vitamin C-rich fruits like oranges, kiwifruits, mangoes, lemons, grapes, etc.
- Consume organic bone broth for natural collagen and protein production.
- Incorporate raw broccoli & red pepper in your diet
- Eat fermented veggies
- Eat cauliflower, papaya, and brussels sprouts daily if possible.
2. Increased Hair Loss
If you see bald spots in your scalp or find clumps of hair on your pillow or see hair falling during a shower or while combing your hair, then you need to be more careful.
Hair loss in itself is a problem, but it may be a sign of even more significant issues, such as low levels of iron that affect your energy, thyroid disorder, or hormonal changes that could lead to unexplained sudden weight gain or weight loss. All these things indicate iron deficiency.
Tips To Reduce Deficiency
Iron deficiency occurs when your body doesn’t get enough iron to produce hemoglobin, which is essential to produce red blood cells.
To reduce iron-deficiency, you can follow the following tips:
- Consult with a physician if you have heavy menstrual flow
- Eat iron-based foods like leafy vegetables, beans, beef, chicken, etc.
- Drink vitamin C juice such as orange and strawberry juice
- Avoid coffee & tea after a meal
3. Slight Burning Sensation Below The Tongue Or Feet
A telltale sign of nutrient deficiency is a burning sensation in some particular parts of the body – feet, tongue, and stomach. A few different things can trigger it. It might occur because of lower levels of B12 in your body.
Permanent damage to the nervous system, spine & brain injury can be the consequences of B12 deficiency.
Raise Your B12 Levels
You can get enough B12 through a healthy diet. However, vegans & people with health conditions may lack B12.
To raise your B12 levels, follow these tips:
- Eat B12-rich foods like eggs, cheese, meat, canned tuna, salmon, liver, and dairy
- Avoid foods containing folic acid
- Lower alcohol consumption
- Take B12 tablets, nasal gel if necessary
- Use prescribed Cyanocobalamin injection if B12 levels are too low
4. Chronic Bones & Joints Pain
People with low vitamin D levels often suffer from joint pain and other issues related to bone. Many illnesses result from extreme vitamin D deficiency. It can be very harmful, especially for children and the elderly.
Children can suffer from Rickets, which is a rare condition that causes the bones’ softness and bending. Micronutrients can be a rich source of vitamin D, but there are more natural ways available.
Increase Vitamin D
To increase vitamin D-consumption follow the below-mentioned tips:
- Soak up the sun rays
- Consume more seafood like sardine, tuna, salmon, etc.
- Incorporate more eggs (and yoks) into your diet.
- Have fortified foods like soy milk, cow’s milk, etc.
5. Irregularity In Heartbeat
Sodium, calcium, magnesium, and potassium are essential nutrients for heart health. Deficiency of these nutrients can cause an irregular pulse, muscle weakness, and irritability.
Calcium and potassium ensure the presence of electrolytes in the blood vessels. The benefit of having electrolytes is that it helps to activate and monitor the heart’s electrical impulses. Low levels of magnesium and potassium can lead to an imbalance of electrolytes that can contribute to arrhythmias.
How to increase calcium and potassium
To increase calcium & potassium, you need to do the following things:
- For calcium, eat more fish like salmon and sardines, lentils, beans, almonds, whey protein, cheese, poppy seeds, sesame seeds, etc.
- For potassium, eat potatoes (regular & sweet), white beans, spinach, beets, oranges, banana, avocado, yogurt, etc.
6. Blurry Night Vision
A lack of vitamin A causes cornea dryness, making the eyes blurry and can lead to loss of vision by making your retina damaged forever. Sudden several changes in your vision might be the sign of a lack of vitamin A in your body.
Vitamin A & Routine Check-ups
To obtain vitamin A in your daily diet, do the followings:
- Eat rich-vitamin A foods like beef liver, sweet potato, cod liver oil, black-eyed peas, spinach, carrots, broccoli, etc.
- Eat poultry & dairy products to have the preformed vitamin A
- Eat vegetables & fruits more to obtain pro vitamin A
7. Loss Of Appetite
Zinc is one of the most important nutrients of our body. Low levels of zinc may mean a lack of appetite. This could lead to anorexia in more serious cases.
Natural seafood can benefit in this case. Apart from many health benefits, they also help regain appetite.
Your Body Needs More Zinc
Zinc is crucial for your body as it improves your immune system & fast healing of the wounds. Moreover, zinc protects you from heart diseases, eye damage & hypothyroidism
- Add hummus, edamame, black beans to your regular meals
- Eat mushrooms
- Poultry & meat are good sources of zinc
- Seafood like crab, lobster, oyster contain much zinc
- Have pine nuts & pumpkin seeds
- Add fortified cereals to your breakfast
Final Thoughts
Essential nutrients are keys to a healthier and happier life. Consider the signs mentioned above and tips to ensure you are not missing out on any important nutrient.