There are many advantages to having a well-balanced and nutritious diet. If your diet and your body lack the proper nutrients, it can cause you a number of unpleasant symptoms.
Symptoms are how your body lets you know that you are suffering from nutrition deficiencies. If you recognize the signs and understand the message your body is sending, it can help improve your overall health.
These are some of the signs to watch for to know if your diet needs to include more minerals or vitamins.
Cracks in your mouth, or mouth ulcers
If you are suffering from lesions around or inside your mouth, it can mean you lack certain minerals or vitamins. Mouth ulcers, or what is sometimes called canker sores, are the sign you lack iron or vitamin B.
A study performed on canker sores showed most people who developed these sores had low iron levels. Another study showed more than 25% of patients who develop canker sores are deficient in vitamin B2, vitamin B1, and vitamin B6.
The condition that results in cracks to appear on the corners of the mouth and cause them to split or bleed is often the result of excess salivation or dehydration. This condition can also be the result of insufficient levels of vitamin B and iron.
If you are suffering from these conditions, you can increase your intake of vitamin B through foods rich in iron, such as dark leafy greens, legumes, fish, meat, poultry, seeds, and whole grains.
White growths on your eyes or poor night vision
Poor nutrition can often have an adverse effect on your vision. If you lack vitamin A, it can lead to a condition known as night blindness. Night blindness will impair your ability to see in low light or darkness.
Your body needs vitamin A to produce the pigment found in the retina of your eyes, which is what helps you see at night. If your body continues to lack vitamin A, your night blindness can progress into xerophthalmia. Xerophthalmia can damage your cornea and lead to total blindness.
White growths can also develop on your eyes if you lack vitamin A. These spots are called Bitot’s spots and occur on the white part of your eye. These spots can be removed, but will only entirely disappear if you treat your vitamin A deficiency.
If you are suffering from these conditions, you can change your diet to include more vitamin A-rich foods, such as eggs, fish, organ meats, leafy greens, or yellow-orange colored vegetables.
Loss of hair
Hair loss is a common symptom and can be related to genetics. Many who have family members who lost their hair early in life will follow and lose theirs as well. Loss of hair can also be attributed to a poor diet that doesn’t have sufficient vitamin and mineral intakes. These nutrients may slow down or prevent your hair loss:
- Zinc- Zinc is essential for cell division and protein synthesis, which are two processes necessary for hair growth.
- Iron- Iron is involved in DNA synthesis. If you have low iron levels, it can cause hair to fall out or stop growing.
- Low levels of vitamin B7 are linked to loss of hair.
- Vitamin B3- Vitamin B3 is necessary to keep your hair healthy, and if levels are low in your body, it can cause hair to fall out in patches.
Foods you can include in your diet to ensure your body receives these essential minerals include whole grains, nuts, legumes, leafy greens, and seeds.
If your body is suffering from nutrition deficiencies, you will experience symptoms. It is essential to listen to what your body tells you, so you know which minerals and vitamins you need to maintain your health.