Vitamins and minerals play an essential role in our bodies. It is responsible for many bodily functions, including synthesising body tissues, strengthening bones and muscles, flushing out toxins and preventing many health problems. All the nutrients are not produced naturally in the body, therefore it becomes important to gain them through diet. You have to eat all kinds of whole foods, that contain a lot of vitamins and minerals. You should consume a well balanced nutritious diet for effective body functioning and to save yourself from any deficiencies. Otherwise, you might feel fatigue, pale, and the deficiencies can show on your hair and skin as well. Keep reading to know about the signs that show you are having a vitamin deficiency.
Signs of vitamin deficiency
The 5 main signs and symptoms of having a vitamin deficiency are:
Seborrheic dermatitis and dandruff mostly develop on the oil producing areas of the skin. Both these disorders make your skin and scalp go itchy and flaky. Dandruff occurs on the scalp, but seborrheic dermatitis can appear on other parts including the face, upper chest, armpits, and groin. Dandruff and seborrheic dermatitis can be caused due to various factors, especially a nutrient deficient diet. Low blood levels of zinc, vitamin B3, vitamin B2, and vitamin B6 might be behind this symptom. Foods that are good sources of niacin, riboflavin, and pyridoxine are whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, nuts, and seeds, and these should be included in your diet.
2. White or red bumps
Keratosis pilaris is a skin condition that causes red or white bumps on the cheeks, arms, thighs, or buttocks, that look similar to goosebumps. These tiny bumps may develop along with some ingrown hair on the skin. This condition mostly develops during childhood and naturally goes away as you grow up. The main cause behind these red and white bumps on the skin is not yet confirmed, but they can appear when too much keratin is being produced in the hair follicles. Keratosis pilaris might also occur due to a genetic factor, and a person is at a greater chance of having it if a family member already has it. And, it has also been observed in people who have a poor diet in vitamins A and C.
3. Hair loss
Hair loss is one of the most common symptoms of a vitamin deficiency. A lot of people experience hair loss even before they reach the age of 50. Iron is an essential mineral which plays a role in DNA synthesis, including that of the DNA that is present in hair follicles. Therefore, a deficiency of iron can cause your hair growth to stop and falling too. Biotin is another B vitamin that, when too low, mighg be a factor behind hair loss. You should consume meat, fish, eggs, legumes, dark leafy green vegetables, nuts, seeds, and whole grains, as they are good sources of iron and zinc. Egg yolks and organ meat are also rich in biotin.
4. Mouth ulcers
Lesions or ulcers in and around the mouth also has a direct connection with vitamin and mineral deficiency. Mouth ulcers, also commonly called canker sores, are mostly caused by deficiencies in iron or B vitamins. Angular cheilitis is a condition that triggers the corners of the mouth to crack, split, or bleed, which happens because of too much saliva or dehydration. But, it can also happen also due to an insufficient consumption of iron and B vitamin rich foods. Foods that are good sources of iron include poultry, meat, fish, legumes, dark leafy greens, nuts, seeds, and whole grains, and should be a part of your daily diet routine.
5. Brittle hair and nails
Among a number of factors, vitamin deficiency can also cause brittle hair and nails. One of the important vitamin deficiencies is a lack of biotin. Biotin, also known as vitamin B7, helps the body in breaking down the food into energy. A deficiency in biotin is extremely rare, but when it occurs, brittle or thinning of hair and nails are some of the most common and visible symptoms. Other symptoms of biotin deficiency are chronic fatigue, muscle pain and cramps. Pregnant women, heavy smokers, drinkers and people who have digestive problems such as Crohn’s disease are at a higher risk of having this vitamin's deficiency.
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