8 Common Signs You’re Deficient in Vitamins and Minerals
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A variety of factors may cause brittle hair and nails. One of them is a lack of biotin. Biotin, also known as vitamin B7, helps the body convert food into energy. A deficiency in biotin is somewhat rare, but when it occurs, brittle, thinning, or splitting hair and nails are some of the most noticeable symptoms. Also, the prolonged use of antibiotics and some anti-seizure medications is a risk factor. Eating raw egg whites may cause biotin deficiency as well. That’s because raw egg whites contain avidin, a protein that binds to biotin and can reduce its absorption.
2. Mouth ulcers or cracks in the corners of the mouth
Lesions in and around the mouth may partly be linked to an insufficient intake of certain vitamins or minerals. For instance, canker sores, a type of mouth ulcer, are often the result of deficiencies in iron or B vitamins. In a small older study, around 28% of patients with recurring mouth ulcers had deficiencies in thiamine (vitamin B1), riboflavin (vitamin B2), pyridoxine (vitamin B6) or a combination of the vitamins. These findings indicate that there may be a link between mouth ulcers recurring and deficiencies in these three vitamins.
Sometimes a rough tooth brushing technique is at the root of bleeding gums, but a diet lacking in vitamin C can also be a contributing factor. Vitamin C plays an important role in wound healing and immunity, and it even acts as an antioxidant, helping prevent cell damage. Your body does not make vitamin C on its own, so the only way to maintain adequate levels of it is through diet. Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables.
4. Poor night vision and white growths on the eyes
A low nutrient eating plan can sometimes cause vision problems. For instance, low intake of vitamin A is often linked to a condition known as night blindness, which reduces your ability to see in low light or darkness. That’s because vitamin A is necessary to produce rhodopsin, a pigment found in the retina of each eye that helps you see at night. When left untreated, night blindness can progress to xerophthalmia, a condition that can damage your cornea and ultimately lead to blindness. Another early symptom of xerophthalmia is Bitot’s spots, which are slightly elevated, foamy, white growths that occur on the conjunctiva or white part of the eyes.
5. Scaly patches and dandruff
Seborrheic dermatitis (SB) and dandruff are part of the same group of skin disorders that affect the oil-producing areas of your body. Both involve itchy, flaking skin. Dandruff is mostly restricted to the scalp, whereas seborrheic dermatitis can also appear on the face, upper chest, armpits, and groin. The likelihood of these skin disorders is highest within the first 3 months of life, during puberty, and in mid-adulthood. Studies show that both of these conditions are very common. Up to 42% of infants and 50% of adults may experience dandruff or seborrheic dermatitis at one point or another.
6. Hair loss
Hair loss is a very common symptom. In fact, up to 50% of male adults report hair loss by the time they reach 50 years old. A diet rich in the following nutrients may help prevent or slow hair loss: Iron, Linoleic acid (LA) and alpha-linolenic acid (ALA), Niacin (vitamin B3), Biotin (vitamin B7). It’s worth noting that taking vitamin and mineral supplements in the absence of a deficiency may worsen hair loss, rather than help it. For instance, excess selenium and vitamin A, two nutrients often added to hair growth supplements, have both been linked to hair loss.
7. Red or white bumps on the skin
Keratosis pilaris is a condition that causes goosebump-like bumps to appear on the cheeks, arms, thighs, or buttocks. These little bumps may also be accompanied by corkscrew or ingrown hairs. The condition often appears in childhood and naturally disappears in adulthood. The cause of these little bumps is still not fully understood, but they may appear when too much keratin is produced in hair follicles. This produces red or white elevated bumps on the skin.
8. Restless leg syndrome
Restless leg syndrome (RLS), also known as Willis-Ekbom disease, is a nerve condition that causes unpleasant or uncomfortable sensations in the legs, as well as an irresistible urge to move them. According to the National Institute of Neurological Disorders and Stroke, RLS affects up to 10% of Americans, with women twice as likely to experience the condition. For most people, the urge to move seems to intensify when they’re relaxing or trying to sleep. Supplementing with iron might help decrease RLS symptoms, especially in people with a diagnosed iron deficiency. However, research is still limited on the effects of supplementation for managing RLS.
Borrowed from Alina Petre