5 Common Signs That Warn of Essential Vitamin and Mineral Deficiencies

Vitamin and mineral deficiencies can lead to a variety of health problems, and some common physical symptoms can indicate which essential nutrients are lacking…

Here are some warnings when your body lacks nutrients, vitamins and minerals that you need to know:

1. Brittle nails warn of protein or iron deficiency

Brittle, brittle, cracked or uneven looking nails… can be a sign of protein or iron deficiency.

Keratin is a protein that helps form hair, nails, and the outer layer of skin. A diet low in protein can cause nails to become soft and brittle. Iron plays a significant role in the transport of oxygen in the blood, and iron deficiency can lead to inadequate oxygen supply to the nail bed, leading to brittleness and breakage.

For protein, add eggs, lean meats, dairy products, soy, lentils and nuts. For iron, add spinach, beets, red meat, fish, lentils and fortified cereals…

Brittle, broken, or cracked nails can be a sign of protein or iron deficiency.

2. Twitching of the eyelids or limbs warns of magnesium deficiency

Frequent involuntary muscle twitching, especially in the eyelids or limbs, can be a sign of magnesium deficiency. Magnesium plays an essential role in muscle function, nerve transmission, and electrolyte balance. When magnesium levels are low, nerve cells become overactive, leading to muscle spasms or twitching.

Add foods such as nuts and seeds (almonds, cashews, pumpkin seeds), dark green leafy vegetables, bananas, avocados, whole grains... to provide this mineral to the body.

3. Crackling in the joints can be caused by a lack of vitamin D3 and calcium.

Crackling or creaking sounds from the joints can be caused by a deficiency of vitamin D3 and calcium. Calcium is essential for bone strength, while vitamin D3 helps in calcium absorption. A deficiency will result in weaker bones and cartilage, which can cause the joints to creak when moving.

Dairy products, sesame seeds, green leafy vegetables and almonds are rich in calcium. Some foods rich in vitamin D are salmon, egg yolks, mushrooms...

Crackling sounds from joints when moving can be due to calcium and vitamin D3 deficiency.

4. Premature graying of hair is linked to vitamin B12 and copper deficiency.

Premature graying is often linked to vitamin B12 and copper deficiencies. Vitamin B12 plays an important role in the production of melanin, the pigment that determines hair color. Copper also helps synthesize melanin, and a copper deficiency can lead to premature graying.

Dairy products, eggs, fish, meat, and fortified cereals are rich in vitamin B12. For copper, eat nuts, seeds, shellfish, whole grains, and legumes.

5. Easy bruising warns of vitamin C and vitamin K1 deficiency

If you find yourself bruising frequently without any significant injury, it may be due to a deficiency in vitamin C and vitamin K1. Vitamin C is essential for the production of collagen, which keeps blood vessels healthy. Vitamin K1 is important for blood clotting, and a deficiency can lead to excessive bleeding and bruising.

Citrus fruits, bell peppers, strawberries and guava are rich in vitamin C. Green leafy vegetables, broccoli, cabbage and soybeans are rich in vitamin K1…

Dr. Nguyen Phuong Thu

Source: https://giadinh.suckhoedoisong.vn/5-dau-hieu-pho-bien-canh-bao-thieu-hut-vitamin-va-khoang-chat-thiet-yeu-172250228125001538.htm