5 signs of nutrient deficiency and how to supplement with food

Hair loss, brittle nails, feeling lifeless,... are signs that the body warns of malnutrition. Maintaining a healthy diet helps prevent malnutrition.

Nutritional deficiencies can be recognized by warning signs including persistent fatigue, dry, flaky skin and bleeding gums...

When these signs appear, it is important to include the right foods in your diet to ensure that your body is getting the right "fuel", which helps us live a healthy and active life.

Eating a balanced diet and ensuring you get enough vitamins and minerals is one of the key ways to maintain a healthy lifestyle. However, many people can struggle to ensure a varied diet, which can lead to a number of health problems including fatigue, skin problems and hair loss.

1. What nutrients are lacking in hair loss and brittle nails?

Lack of certain micronutrients not only causes dry skin, thin hair that falls out easily, but also makes nails brittle and prone to breakage.

Thinning or falling hair is often linked to iron, zinc, or biotin (vitamin B7) deficiencies. Iron is essential for delivering oxygen to hair follicles, while zinc aids in tissue growth and repair. Biotin deficiency can lead to hair loss and brittle nails, sometimes accompanied by a scaly rash.

Food sources: Good sources of zinc include seafood, red meat, poultry, and dairy products; biotin is found in beans, mushrooms, avocados, and egg yolks.

2. Tired and weak

Many of us feel tired from time to time, but persistent fatigue can be a sign of iron, vitamin B12, or folate deficiency. These nutrients are important for the production of red blood cells, which help carry oxygen throughout the body. Without enough oxygen, chronic fatigue, dizziness, and muscle weakness can occur.

Food sources: Foods such as red meat, beans and lamb are good sources of iron, vitamin B12 is found in poultry, fish and nuts, while folate is found in dark green leafy vegetables, fruits and seafood...

3. Skin problems

A healthy, balanced diet and plenty of water are important for maintaining healthy skin. Dry, flaky skin or conditions such as eczema can be a sign of a deficiency in omega-3 fatty acids, as these fats are important for maintaining the skin’s lipid barrier. Vitamin A is essential for skin cell production, and a deficiency can lead to dry, rough skin or acne.

Food sources: Fatty fish are a particularly good source to include in your diet to ensure your body gets enough healthy fats.

Vitamin A is found in vegetables such as carrots, pumpkin, animal liver, fish and eggs...

Lack of vitamin A and fat causes dry, cracked skin.

4. Mouth and tongue problems

Frequent mouth sores, a swollen or painful tongue, and cracks at the corners of the lips can signal a deficiency in B vitamins, especially B2, B6, B12, or folate. Iron deficiency can also manifest as a pale or swollen tongue, while a vitamin C deficiency can cause bleeding and irritation of the gums.

Food sources: Good sources of vitamin C include citrus fruits, tomatoes, potatoes, green and red bell peppers...

5. Bone pain and muscle atrophy

Calcium and vitamin D deficiencies are closely linked to bone health. Deficiencies in these nutrients weaken bones, leading to pain, increased risk of fractures, and in severe cases, osteoporosis. Vitamin D is essential for calcium absorption, and a deficiency can lead to conditions such as rickets in children and osteomalacia in adults.

Food sources: Calcium is found in milk, cheese and dairy products, green leafy vegetables while vitamin D is found in fatty fish, red meat and egg yolks.

Source: https://giadinh.suckhoedoisong.vn/5-dau-hieu-thieu-chat-dinh-duong-va-cach-bo-sung-tu-thuc-pham-172241107165027445.htm