Living healthily isn’t just about being active, it’s also about nourishing your body with the essential nutrients, vitamins, and minerals.
However, many people struggle to get all they need from their diets alone and could be unknowingly at risk of missing out on these fundamental health benefits.
There are tell-tale signs that our bodies use to alert us when we’re running low on vital nutrients. Dry skin, brittle nails, or a lack of lustre in our hair can all be indicators that something’s amiss nutritional-wise.
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Professor Franklin Joseph from Dr Frank’s weight loss clinic has shed light on the issue, saying “We all know the importance of maintaining a healthy and balanced diet but it is not always easy to do in practice.”
“It’s important we pay close attention to any warning signs our bodies may be giving us and ensure we are getting the right fuel to help us lead healthy and active lives.”
He spotlights key indicators of nutrient deficiencies and offers advice on the kinds of foods to incorporate into diets to help avoid these issues, reports Surrey Live.
Fatigue and weakness
If you’re persistently worn out or find yourself easily fatigued, it might be due to insufficient levels of iron, vitamin B12, or folate.
These nutrients are vital for the production of red blood cells, which transport oxygen around the body. A lack of oxygen supply can lead to enduring tiredness, dizziness, and muscle weakness, so it’s crucial to recognize and address these signs promptly.
Red meat, beans and lamb are all rich in iron, while poultry, fish, nuts and seeds are packed with B12. Folate can be found in dark green leafy vegetables, fruits and seafood.
Hair loss and brittle nails
Hair thinning or loss is often linked to iron, zinc, or biotin (vitamin B7) deficiencies. Iron is essential for delivering oxygen to hair follicles, while zinc supports tissue growth and repair.
Biotin deficiency can lead to hair loss and brittle nails, sometimes accompanied by a scaly rash.
Good sources of zinc include seafood, red meat, poultry and dairy products, while biotin is found in legumes, mushrooms, avocados and egg yolks.
Dry skin and acne
A healthy and balanced diet, as well as drinking plenty of water, is very important to ensure good skin health.
Dry, flaky skin or conditions like eczema can be a sign of omega-3 fatty acid deficiency, as these fats are vital for maintaining the skin’s lipid barrier. Oily fish is a particularly good source to include in our diets.
Vitamin A is essential for skin cell production, and its deficiency can result in rough, dry patches or acne. This can be found in vegetables such as carrots and butternut squash, liver, fish and eggs.
Mouth sores and cracked lips
Frequent sores in the mouth, a swollen or sore tongue, or cracks at the corners of the lips may suggest a deficiency in B vitamins, especially B2, B6, B12, or folate.
Iron deficiency can also manifest through a pale or swollen tongue, while a lack of vitamin C can cause gum bleeding and irritation.
Good sources of Vitamin C include citrus fruits, tomatoes, potatoes and green and red bell peppers.
Sore bones
Calcium and vitamin D deficiencies are closely linked to bone health. A lack of these nutrients weakens bones, leading to pain, increased risk of fractures, and in severe cases, osteoporosis.
Vitamin D is necessary for calcium absorption, and a deficiency can result in conditions like rickets in children and osteomalacia in adults.
Calcium can be found in milk, cheese and other dairy food, as well as green leafy vegetables, while vitamin D is in oily fish, red meat and egg yolks.
Eyesight problems
Night blindness or difficulty seeing in low light can be a sign of vitamin A deficiency, which is vital for eye health.
Severe deficiency can lead to dry eyes and damage to the cornea, potentially causing permanent vision loss.