March 16, 2017

You eat well and still feel under the weather all the time? It’s your body’s way of telling you that something is amiss. It can be anything from an unbalanced diet to an over-consumption of the good stuff. Learn with us how to read your body’s cues for these common nutrition deficiencies before you seek a doctor’s help.

1. Cracked or Chapped Lips

Cracked lips, especially at the corners of the mouth, are the first sign that you have a Vitamin B deficiency. This vitamin is very important for skin health and its imbalance can immediately show on your face. Vegetarians are more susceptible to this deficiency.

Fix It: Eat leafy greens such as spinach, broccoli, beans and peas and fortified daal. Egg, meat, fish, and dairy are also good sources of multi-vitamins. Also, don’t forget to increase Vitamin C in your diet with oranges and guava. This helps in the absorption of most nutrients.

common nutrition deficiencies

2. Rapid Hair Loss

Hair loss is often an indication of poor diet. If you see more strands than usual on your pillow every morning then you may have a Zinc deficiency. Zinc helps body’s enzymes to regenerate skin and hair. Its insufficient intake leads to premature hair loss in men and women. Another surprising fact is that you may be deficient in Vitamin D. Even though our skin can make Vitamin D from the sun (and we get plenty sunlight in India), many women are being diagnosed with this deficiency because of a sedentary lifestyle.

Fix It: Go out in the sun for at least 20 minutes every day to get a daily dose of Vitamin D. Increase your Zinc intake by eating kidney beans, pumpkin seeds, watermelon seeds, flax seeds, shrimp, spinach, and oysters. Watch this video and learn how to grow your hair like crazy.

common nutrition deficiencies

3. Brittle Nails

Your nails can tell a lot about your overall health. While they suffer a lot at the hands of harsh soaps and polish removers, broken nails can also be an indication of hidden deficiencies. If you see that your nails are peeling out or break easily, then you may be suffering from Anaemia. Iron is the bedrock for your body’s development and is responsible for normal tissue function. Low iron levels can cause brittle hair and nails, dull skin and overall fatigue.

Fix It: Have fortified cereals, spinach, red meat, chicken liver, soyabeans, and nuts. Even dark chocolate has iron content in it, so go ahead and get your daily fix without feeling guilty.

common nutrition deficiencies

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4. Frequent Muscle Cramps

Ever felt stabbing pain in your calves or feet? Muscle cramps are not only a thing for athletes.  If you suffer from it frequently, then your body may be lacking in minerals such as magnesium, calcium, and potassium. These are important to maintain proper bone metabolism. The culprit is your humble cup of green tea or coffee. These are natural diuretics that can drain your body of minerals.

Fix It: Nuts and bananas are an excellent source of minerals. You can also get them from fruits such as cherries, apples, and grapefruit. Avoid more than 2 cups of coffee or tea a day.

common nutrition deficiencies

5. Cold and Allergies

Do you know how much sugar there is in a jar of Nutella? It will shock you! Your daily glass of cola or spoonfuls of Nutella is lowering your immunity. The excess intake of sugar, along with gluten and dairy, can mess up your gut health. These substances can thin your stomach lining and all the nutrients that were supposed to be absorbed, get leeched out into the blood stream. Now your immune system thinks these are foreign bodies and works overtime to destroy it. That’s why you get frequent sniffles and allergies.

Fix It: Go on a probiotic diet if you feel your system is out of whack. You will need to give time to your body to detox so plan a week’s diet with foods that are light on your stomach and do not cause inflammation.

You can often cure many ailments with a good diet and proper sleep. If you still feel something is amiss in your body, then consult a doctor at Namaha Healthcare. It’s a super specialty hospital for women designed to cater to your every need. Please do not take any nutritional supplement pills without the doctor’s recommendation. To your good health!