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Health & Fitness


A balanced diet is a good thing. On the other hand, a diet lacking in nutrients may cause a variety of unpleasant symptoms.

These symptoms are your body’s way of communicating potential vitamin and mineral deficiencies. Recognizing them can help you adjust your diet accordingly.

Here is a list of some of the most common nutrient-deficiency symptoms.

1. Brittle Hair And Nails
Brittle hair and nails is a sign that your body is not getting the right amount of biotin. Biotin is also known as Vitamin B7. This condition can be avoided by consuming egg yolks, organ meat, fish, dairy items, broccoli, sweet potato and banana. Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps and tingling in the hands and feet.

brittle nails and hair

2. Mouth Ulcers
Mouth ulcers or cracks around your mouth  are connected to iron deficiency which means that your diet is lacking a sufficient amount of Iron or vitamin B. Food that re rich in iron can be taken to avoid this like poultry, meat, dark green leafy vegetables such as spinach and whole grains.

ulcers and chapped lips

3. Excessive Dandruff
Dandruff is common but excessive dandruff could be a sign of worry especially when it is seborrheic dermatitis. This type of dandruff can affect the face, armpits and groin area and usually means the deficiency of many vital nutrients such as zinc, vitamin B3, vitamin B2 and vitamin B6. Seafood, dairy products, starchy vegetables such as potatoes, corn, peas and whole grains along with nuts can help with this situation.


4. Bleeding Gums
Excessive Bleeding gums is a sign of lack of vitamin C which can also lead to teeth loss. Consume at least 2 fruits a day as all fruits contain vitamin C, especially orange and guava that contain high amounts to overcome this situation.

bleeding gums

5. Poor Night Vision
Night blindness occurs due to a deficiency of vitamin A in the body. Vitamin A makes rhodopsin in the body which helps us see at night, deficiency of which results in night blindness. A lot of yellow and orange vegetables into your diet such as carrots along with fish and meats will help with this.

poor night vision

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