Eating all 5 food groups in appropriate amounts will have a positive effect on your health. Helps the body receive necessary nutrients. strengthen the immune system Prevent disease It also has a positive effect on your mood, thoughts, and sleep. On the contrary Eating food that lacks nutrients It can have a negative effect on the body, causing various symptoms. Or sending signals that indicate that the body is lacking nutrients or vitamins. And here are 8 of those warning signs.
8 warning signs that your body is lacking nutrients and vitamins
1. Fragile hair and nails: signs of a biotin deficiency in the body.
Hair and nails are fragile and break easily. It can be caused by many reasons. One common cause is Biotin deficiency Biotin, also known as vitamin B7, plays an important role in helping the body convert food into energy. Biotin deficiency is rare. But if the body lacks biotin The signs are clearly noticeable. Hair and nails are fragile, dry, and break easily.
In addition, prolonged use of antibiotics or use of certain types of seizure medicines It is another risk factor that causes the body to lack biotin. Eating raw egg whites May affect biotin absorption. This is because raw egg whites contain avidin. which is a ยูฟ่าเบท https://ufabet999.app type of protein Can bind to biotin Makes the body absorb less biotin.
Foods rich in biotin include eggs, organ meats, fish, meat, dairy products, nuts, whole grains, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains, and bananas. For adults with brittle hair and nails. You might try taking biotin supplements. In an amount of approximately 30 micrograms per day. But before starting to take any kind of dietary supplement. You should consult a doctor or pharmacist. To ensure that it is safe and suitable for your physical condition.
2. Burns or cracked lips: It may be a sign that the body lacks vitamins or minerals.
Various wounds that occur in the mouth and around the mouth It may be related to a lack of certain vitamins or minerals, for example, ulcers, which are a type of sore that occurs inside the mouth. It is usually caused by a lack of iron or B vitamins in the body.
One small study found that Approximately 28% of patients with recurring symptoms of canker sores are deficient in vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B6 (pyridoxine), or both vitamins. three kinds together The results of this research indicate that The occurrence of recurring burns may be related to deficiency of these three vitamins.
Foods rich in iron include poultry, meat, fish, and legumes. Dark leafy green vegetables, nuts, whole grains, and whole grains. Food sources rich in vitamin B1, vitamin B2, and vitamin B6 include whole grains, poultry, meat, fish, eggs, milk, and organ meats. Legumes, green leafy vegetables, starchy vegetables (such as potatoes), nuts, and whole grains
3. Gingivitis: may be caused by a lack of vitamin C.
Gingivitis usually has many causes. One common cause is not brushing your teeth properly. But eating foods that lack vitamin C It is another risk factor that can cause gingivitis as well. Vitamin C plays an important role in wound healing. Strengthen immunity and is also an antioxidant Helps protect cells from destruction.
The body cannot synthesize vitamin C on its own. Therefore, we must obtain vitamin C only from our diet. Vitamin C deficiency Rarely found in people who regularly eat fresh fruits and vegetables. But in reality Most people don’t eat enough fruits and vegetables to meet their body’s needs.
Eating small amounts of vitamin C for a long time May cause the body to lack vitamin C. This results in symptoms such as gingivitis and can become severe to the point of tooth loss. Other symptoms that are commonly found in people who lack vitamin C include easy bruising, slow wound healing, dry skin, and flaky skin. and have frequent nosebleeds
In order for the body to receive adequate vitamin C We should eat 1.5-2 cups of fruit and 2-3 cups of vegetables per day.
Summary: Eating less fruit and vegetables May cause the body to lack vitamin C. Affects oral health and may be severe to the point of losing teeth
4. Seeing unclear night vision and white spots on the eyes: This may be a sign that the body lacks vitamin A.
Eating food that lacks nutrients It can affect the health of the eyes. For example, consuming small amounts of vitamin A often affects night vision. Night vision is a condition that causes reduced vision in low light or in dark areas. This condition is related to vitamin A deficiency.
Vitamin A is an important part of creating pigment in the retina, which is responsible for receiving light. and helps to see at night If not treated Inability to see clearly at night It may become severe and become a condition. xerophthalmia (xerophthalmia), a condition that affects the cornea and may cause intense dancing and may lead to complete blindness
Another warning sign of the condition xerophthalmia (Xerophthalmia) in the initial stage is the appearance of white spots (Bitot’s spots) on the conjunctiva of the sclera. these white spots It will be slightly convex, sheet-shaped, and milky white.
Treatment with high doses of vitamin A can help reduce white spots on the conjunctiva within 2 weeks, but not before making drastic dietary changes. You should consult your doctor or pharmacist first.
Vitamin A deficiency Rarely found in developed countries. If you suspect that your body is not getting enough vitamin A You can change your eating habits. Focusing on eating foods rich in vitamin A, such as animal organs. Dairy products, eggs, fish, dark green leafy vegetables. and yellow-orange vegetables
Vitamin A supplements are generally not recommended. unless ordered by a doctor Due to vitamin A It is a fat-soluble vitamin. Getting vitamin A in excessive quantities May accumulate in the body and can cause serious side effects such as nausea, vomiting, headaches, skin irritation, joint pain, bone pain, and in severe cases May cause unconsciousness or death.
5. Dandruff and rashes, flaky skin: may be caused by a lack of vitamins B2 and B6 in the body.
Dandruff and seborrheic dermatitis are types of skin diseases. Affects areas of the skin that have sebaceous glands Both of these diseases Symptoms include red, itchy, and flaky skin. Dandruff usually occurs only on the scalp. Seborrheic dermatitis, in addition to occurring on the scalp, can also occur on the face, upper chest, armpits, and groin.
These two types of skin diseases It is often found in newborns, teenagers, and middle-aged people, especially during the first 3 months of life, during adolescence and middle-age. The results of scientific studies found that Both types of skin disease are very common, with approximately 42% of newborns and 50% of adults experiencing dandruff or seborrheic dermatitis at some point in their lives.
The causes of dandruff and seborrheic dermatitis have many factors, one of which is Eating a nutritionally deficient diet, such as a lack of vitamin B2 (riboflavin) and vitamin B6 (pyridoxine) in the blood, can cause this type of skin disease.
Although there is a relationship between eating a nutritionally deficient diet with this type of skin disease is not clear. But people who have problems with dandruff or seborrheic dermatitis should consider changing their eating habits. Emphasis on eating foods rich in vitamins B2 and B6, such as poultry, meat, fish, eggs, dairy products, oats, nuts, and some vegetables.
Before concluding that the body lacks vitamins You should consult a doctor or pharmacist. to do a blood test To assess the level of vitamins in the body
6. Hair loss: a normal condition that may be corrected by adjusting eating habits.
Hair loss is a very common health problem. Scientific data indicates that Almost half (50%) of middle-aged men (age 50) experience hair loss.
Eating foods rich in the following nutrients may help prevent or reduce hair loss problems.
- Iron: plays an important role in DNA synthesis, including DNA in hair roots. Iron deficiency May affect hair growth and leads to hair loss
- Linoleic acid (LA) and alpha-linolenic acid (alpha-linolenic acid: ALA): is an essential fatty acid. That is important for the growth and maintenance of hair.
- Niacin : vitamin B3: is an essential vitamin for nourishing hair. Niacin deficiency can cause alopecia areata.
- Biotin (Biotin: vitamin B7) : is another B vitamin. that is related to hair loss
Food sources rich in iron include meat, fish, eggs, and legumes. Dark leafy green vegetables, nuts, whole grains, and whole grains. Foods rich in Niacin include meat, fish, and dairy products. Whole grains Legumes, nuts, whole grains, and green leafy vegetables these foods Also rich in biotin (Biotin) as well. In addition, eggs and animal meat. It is also a source of biotin.
Linoleic acid (LA) is found in abundance in green leafy vegetables, nuts, whole grains and vegetable oils. Alpha-linolenic acid (alpha-linolenic acid: ALA) is found in abundance in walnuts, flax seeds, chia seeds, and soybeans.
Taking vitamin and mineral supplements without malnutrition May cause side effects, namely increased hair loss, for example, taking too much selenium (Selenium) and Vitamin A. (which is often found in vitamin supplements for hair loss) can cause hair loss as a side effect.
Therefore, before changing eating habits or taking vitamin supplements You should consult a doctor or pharmacist. To assess nutritional deficiencies and select appropriate remedies.
7. Red or white patches on the skin
One common disease is chicken skin disease. This disease causes small bumps similar to chicken skin on the cheeks, arms, thighs, or buttocks. They may also have ingrown hairs or curled hairs. Chicken skin disease usually starts in childhood and disappears on its own. nature when growing up
Causes of chicken skin disease It is still not possible to determine for certain, but it is believed that it is caused by the body’s production of keratin. (Protein that is an important component of skin, hair and nails) too much in the hair follicles. This results in raised, red or white bumps on the skin.
Chicken skin disease may be related to genetics. which means If someone in the family has this disease There is a greater chance of having this disease. In addition, it has been found that people with vitamin A and vitamin C deficiency also have a chance of having chicken skin disease.
Therefore, in addition to treatment with topical medicines Doctors may recommend it to patients with chicken skin disease. Eat foods rich in vitamin A and vitamin C, such as animal organs. Dairy products, eggs, fish, dark green leafy vegetables. Yellow-orange vegetables and fruits
8. Restless leg symptoms
Restless legs syndrome, also known as Willis-Ekbom disease, is a neurological disorder. that cause unwanted sensations or discomfort in the legs Along with wanting to move your legs all the time
The US National Institute of Neurology states that This disease is found in approximately 10% of the American population, with women being twice as likely to develop this disease than men. Symptoms include wanting to move your legs. often more severe During rest or before bedtime, although the exact cause of this disease is not yet known. But research results indicate that Severity of restless leg syndrome symptoms It may be related to the level of iron in the blood.
For example, there are several research studies. pointed out that iron deficiency Affects the severity of symptoms of restless leg syndrome. In addition, it was found that women were pregnant , which is when the body had an iron deficiency. Often have restless legs. Taking iron supplements May help reduce symptoms of restless legs syndrome. Especially in people with iron deficiency. But research on the benefits of iron supplements in treating this disease is limited.
Your doctor may recommend eating foods rich in iron, such as meat, poultry, fish, and legumes. Dark leafy green vegetables, nuts, whole grains, and whole grains. To help reduce symptoms
In addition, eating foods rich in iron along with fruits or vegetables rich in vitamin C It further improves the efficiency of iron absorption into the body. Cooking with a pot or iron pan and avoiding drinking tea or coffee during meals. It also helps increase the efficiency of iron absorption as well.
Taking iron supplements without iron deficiency May have negative effects on health Therefore, you should always consult your doctor before taking iron supplements. due to iron overload It can be life threatening.
Results of some research studies suggests that magnesium may play a role in helping relieve symptoms of restless legs syndrome.