Eating a well-balanced and nutritious diet has numerous advantages.
On the contrary, a diet lacking in nutrients can lead to the spread of unpleasant symptoms.
These signs and symptoms are your body’s way of warning you that you may be deficient in vitamins and minerals. Recognizing them can help you make the necessary dietary modifications.
Brittle Hair and Nails
Several things can make hair and nails brittle. one of them may be the lack of biotin.
Biotin, commonly known as vitamin B7, is a nutrient that aids in the conversion of food into energy. Biotin deficiency is exceedingly rare, but when it does occur. The most apparent signs are brittle, brittle, or brittle hair and nails.
Chronic tiredness, muscular discomfort, cramping, and tingling in the hands and feet are other signs of biotin insufficiency (1).
Biotin deficiency is more common in pregnant women, heavy smokers or drinkers, and people with digestive problems like Crohn’s disease.
Also, long-term use of antibiotics and some anti-seizure medications can be a risk factor (2 Trusted source).
Biotin deficiency can also caused by eating uncooked egg whites. This is due to the presence of avidin in raw egg whites, a protein that binds to biotin and inhibits its absorption (1, 3 Trusted Source, 4 Trusted Source).
Adults with brittle hair or nails might consider taking a biotin supplement with about 30 micrograms per day.
However, only a couple of small studies and case reports have looked at the benefits of supplementing with biotin, so a diet rich in biotin might also be the simplest option (7Source of trust, 8Source of trust, 9Source of trust).
Biotin is a B-complex vitamin that has a role in a variety of physiological activities. It has a significant function in strengthening hair and nails. A deficit in this vitamin is uncommon, but it can happen in some situations.
Mouth Ulcers or Cracks in the Corners of the Mouth
Inadequate consumption of certain vitamins or minerals may contribute to lesions in and around the mouth.
For example, canker sores, often known as canker sores, are frequently caused by iron or B vitamin deficiency.
A small study indicates that patients with mouth ulcers appear to be twice as likely to have low iron levels (10Source of confidence).
In another small research, thiamine (vitamin B1), riboflavin (vitamin B2), and pyridoxine (vitamin B6) deficiencies were found in around 28% of mouth ulcer patients (11 Trusted sources).
Angular cheilitis, a condition that causes the corners of the mouth to crack, split, or bleed. Often caused by excess salivation or dehydration. However, it will even caused by insufficient intake of iron and B vitamins, particularly riboflavin (10Reliable source, 11Reliable source, 12Reliable source, 13).
Good sources of thiamine, riboflavin, and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds (15 Trusted Source, 16 Trusted Source, 17 Trusted Source).
If you experience these symptoms, try adding the above foods to your diet to see if your symptoms improve.
To treat symptoms of mouth ulcers or cracks at the corners of the mouth, people should eat more meals high in thiamine, riboflavin, pyridoxine, and iron.
Bleeding gums can caused by a harsh teeth brushing technique. But they can also caused by a vitamin C deficient diet.
Vitamin C plays a crucial role in wound healing and immunity and even acts as an antioxidant, helping to prevent cell damage.
Vitamin C deficiencies are rare in people who eat enough fresh fruits and vegetables. That said, many of us don’t eat enough fruits and vegetables every day.
This may explain why studies performing routine screening in healthy populations estimate low levels of vitamin C in 13% to 30% of the population, and between 5% and 17% of individuals are deficient (21 Reliable sources).
Scurvy, which depresses the system, weakens muscles and bones, and leaves individuals feeling tired and sluggish, another significant effect of chronic vitamin C insufficiency (24 Trusted source).
Make sure you get enough vitamin C by eating a minimum of 2 pieces of fruit and 3 to 4 servings of vegetables every day.
People who eat few fresh fruits and vegetables can develop a vitamin C deficiency. This will lead to unpleasant symptoms such as bleeding gums. A weakened system, and, in severe cases, tooth loss and scurvy.
Poor Night Vision and White Growths on the Eyes
In certain people, a nutrient-deficient diet might cause vision problems.
For example, low vitamin A intake often linked to a condition known as nyctalopia. Which reduces people’s ability to determine in low light or dark conditions.
That’s because vitamin A is important for supplying rhodopsin. A pigment found inside the retinas of your eyes that helps you see in the dark.
When left untreated, nyctalopia can lead to xerophthalmia, a condition that will damage the cornea and ultimately lead to blindness (25 Trusted Source).
Bitot’s spots, which are slightly elevated, white, foamy growths that appear on the conjunctiva or the whites of the eyes, are another early sign of xerophthalmia.
The growths often removed to a particular degree, but only completely disappear once vitamin A deficiency treated (26 Reliable Source).
Vitamin A deficiency is, thankfully, uncommon in modern nations. Those who believe they are deficient in vitamin A should eat more vitamin A-rich foods such as organ meats, dairy, eggs, salmon, dark green leafy vegetables, and yellow-orange vegetables (27 Trusted source).
Unless diagnosed as deficient, most people should avoid taking vitamin A supplements. This is because vitamin A can be a vitamin that, when consumed in excess. Can accumulate in the fat stores of the body. body and become toxic.
Low intake of vitamin A can cause poor night vision or growths in the whites of the eyes. Adding more foods rich in vitamin A to your diet can help you avoid or reduce these symptoms.
Scaly Patches and Dandruff
Seborrheic dermatitis (SB) and dandruff are part of an equivalent group of skin disorders that affect oil-producing areas of the body.
Both involve itching and peeling of the skin. Dandruff generally confined to the scalp, while seborrheic eczema can also appear on the face, upper chest, armpits, and groin.
These skin disorders are most likely in the first 3 months of life, during puberty, and in adulthood.
Both diseases are extremely frequent, according to studies. Dandruff or seborrheic eczema affects up to 42% of newborns and 50% of adults at some point in their lives (29 Trusted Source, 30 Trusted Source).
Dandruff and seborrheic eczema can also be caused by many factors, one of which a nutrient-poor diet. for example, low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) may play a role (13, 29 ,31).
While the relationship between a nutrient-deficient diet and these skin diseases is unknown. Persons who suffer from dandruff or seborrheic eczema may benefit from increasing their intake of those nutrients.
Whole grains, chicken, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds are all high in niacin, riboflavin, and pyridoxine (15 Trusted Source, 16 Trusted Source, 17 Trusted Source).
Seafood, meat, beans, dairy products, nuts, and whole grains are good sources of zinc (32 Trusted source).
Low zinc, niacin, riboflavin, and pyridoxine consumption can also produce stubborn dandruff and scaly areas on the scalp, eyebrows, ears, eyelids, and chest. Including these nutrients in your diet will help you feel better.
A diet rich in the following nutrients can help prevent or delay hair loss (34 Trusted Source).
- Iron. This mineral is
Involved in the synthesis of DNA, including that of DNA present in hair
- Zinc. This mineral is
Essential for protein synthesis and cell division, two processes are needed
- Linoleic acid (LA) and alpha-linolenic acid acid (ALA).
These essential fatty acids are necessary for hair growth and maintenance (34 Trusted Source).
- Niacin (vitamin B3). This vitamin is
Necessary to maintain healthy hair. Alopecia, a condition during which the hair
- Biotin (vitamin B7). Biotin is another B
Meat, fish, eggs, legumes, green leafy vegetables, nuts, seeds, and whole grains are good sources of iron and zinc.
Meat, fish, dairy, complete grains, legumes, nuts, seeds, and green vegetables are all high in niacin. Biotin, which may also be found in egg yolks and organ meat, abundant in these meals.
Leafy vegetables, walnuts, whole grains, and vegetable oils are rich in LA. While walnuts, flax seeds, chia seeds, and soy nuts are rich in ALA.
Many supplements claim to stop hair loss. Many of them contain a mixture of the above nutrients, in addition to many others.
In persons with proven deficits of the aforementioned nutrients, these supplements appear to boost hair development and decrease hair loss. However, research on the advantages of such supplements in the absence of a deficit is sparse.
It’s also worth mentioning that, in the absence of a deficit, taking vitamin and mineral supplements might actually worsen hair loss rather than improve it (44 Trusted Source).
Unless your doctor certifies a deficit, it’s better to eat foods high in these nutrients rather than taking supplements.
Because the vitamins and minerals listed above are required for hair development, eating a diet high in them can help prevent hair loss. Supplements, even in situations of shortage, can, nevertheless, cause more damage than good.
Red or White Bumps on the Skin
Keratosis pilaris can be a condition that causes goosebumps to appear on the cheeks, arms, thighs, or buttocks. These little bumps can also be in the middle of a corkscrew or ingrown hairs.
The condition often appears in childhood and disappears naturally in adulthood.
The explanation for these small lumps not yet fully understood. But they will appear when an excessive amount of keratin produced in the hair follicles. This produces raised red or white bumps on the skin (45 reliable source).
Keratosis pilaris can have a genetic component. Which means that a person is more likely to have it if a loved one has it. That said, it has also been observed in people on diets low in vitamins A and C (22, 28).
Therefore, in addition to traditional medicinal cream treatments. People with this condition may consider adding foods rich in vitamins A and C to their diet.
Inadequate vitamin A and C intake have also been related to keratosis pilaris, a skin disease that creates red or white pimples.
Restless Leg Syndrome
Restless legs syndrome (RLS), also known as Willis-Ekbom disease, can be a nervous condition that causes unpleasant or uncomfortable sensations in the legs, as well as an irresistible need to maneuver them (46).
According to the National Institute of Neurological Disorders and Stroke. RLS affects up to 10% of US citizens, and women are twice as likely to experience the condition. For many people, the need to maneuver seems to be accentuated when they relax or try to sleep.
While the precise causes of RLS are not fully understood. There appears to be a link between RLS symptoms and a person’s blood iron levels.
For example, several studies link low blood iron levels with increased severity of RLS symptoms. Several studies also note that symptoms often appear during pregnancy, a period during which women’s iron levels tend to decline (47Reliable source, 48Reliable source, 49Reliable source, 50Reliable source).
Iron supplementation generally helps decrease RLS symptoms, especially in people with a diagnosed iron deficiency. However, the consequences of supplementation may vary from person to person (51 Trusted Source, 52 Trusted Source, 53 Trusted Source, 54 Trusted Source).
Since higher iron intake appears to reduce symptoms, increasing your intake of iron-rich foods, such as meat, poultry, fish, legumes, dark green leafy vegetables, nuts, seeds, and whole grains, may also be beneficial (14 Source trusted).
Mixing these iron-rich foods with vitamin C-rich fruits and vegetables can be especially helpful as they can help increase iron absorption (55 Trusted Source).
Using cast iron pots and pans and avoiding tea or coffee with meals can also help increase iron absorption.
Because extremely high iron levels can be deadly in rare circumstances, it’s advisable to check with your doctor before taking supplements (57 Trusted Source).
Finally, some evidence suggests that magnesium deficiency may play a role in restless legs syndrome (58 Trusted source).
Restless leg syndrome is generally related to low iron levels. Those with this condition may want to extend their intake of iron-rich foods and discuss supplementation with their healthcare provider.
The Bottom Line
Inadequate vitamin and mineral consumption in the diet can cause a variety of symptoms. Some of which are more prevalent than others.
Increasing your consumption of foods rich in vitamins and minerals that are deficient in your body will often help resolve or substantially decrease your symptoms.
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