In today’s fast-paced world, maintaining a balanced diet can often be challenging, leading to nutrient deficiencies. While most people associate nutrient deficiencies with common symptoms such as Tiredness or pale skin. Some deficiencies manifest through more unusual signs, such as Mouth ulcers, bleeding gumsor even restless leg syndrome. It is essential to address the root causes of these less obvious symptoms and restore optimal health. So, to better understand these causes, we got in touch with dietitian Parmeet Kaur, Chief-Head Dietician, Marengo Hospital Gurugram, who shares signs that your body may be lacking in vitamins.

Painful ulcers or cracks in the corners of the mouth, also known as angular cheilitis, can be a sign of vitamin B2 (riboflavin) deficiency. Riboflavin is important for cellular function and energy production. Deficiencies of other B vitamins or iron can also cause similar symptoms. To address this, make sure your diet includes enough dairy, meat, fish, and fortified grains.

bleeding gums

While poor dental hygiene is often the cause of bleeding gums, a vitamin C deficiency may also be to blame. Vitamin C is necessary for collagen synthesis, which maintains healthy gums. Along with bleeding gums, you may also have frequent bruising, dry scaly skin, and slow wound healing. Increase your intake of vitamin C-rich foods such as broccoli, strawberries, bell peppers, and citrus fruits to help prevent these symptoms.

Hair loss can be a troubling sign of iron, zinc, linoleic acid or niacin (vitamin B3) deficiencies. Iron deficiency, in particular, is a common cause due to its role in hemoglobin production, which carries oxygen to hair follicles. To combat hair loss, add iron-rich foods to your diet, such as spinach, beans, lentils and red meat.

Poor night vision and white spots in the eyes

A vitamin A deficiency can lead to poor night vision and the development of Bitot spots, which are white growths on the whites of your eyes. Vitamin A is important for maintaining strong immunity, healthy skin and good vision. To prevent these symptoms, eat foods rich in vitamin A, such as liver, dairy products and orange-colored fruits and vegetables such as carrots, sweet potatoes and apricots.

Restless leg syndrome (RLS) is characterized by uncomfortable sensations and an uncontrollable urge to move the legs. While the exact cause of RLS is still unclear, it has been linked to low levels of magnesium and iron. Increasing your intake of these minerals may help reduce symptoms. Whole grains, nuts, and seeds are excellent sources of magnesium, while iron-rich foods include chicken, red meat, and fortified cereals.

Numbness and tingling in the hands and feet

Numbness and tingling in the hands and feet can be a sign of vitamin B12 deficiency. Vitamin B12 is essential for DNA production and maintaining healthy nerve cells. In addition to numbness and tingling, B12 deficiency can cause fatigue, balance problems, and cognitive difficulties. To ensure adequate B12 intake, include animal products such as meat, fish, poultry, eggs, and dairy in your diet.

Persistent weakness and fatigue can be a sign of iron, vitamin D and vitamin B12 deficiencies. Iron deficiency anemia, which reduces the amount of oxygen reaching your tissues, is a common cause of fatigue. Vitamin B12 and D deficiencies can also contribute to these symptoms. To fight these deficiencies, include eggs, lean meats, dairy products and fatty fish in your diet.

Weak nails and hair are one of the most obvious symptoms of nutritional deficiency. If you find that your hair breaks easily or your nails are thin and cracked, you may be lacking biotin, also known as vitamin B7. Biotin is essential for the health of your skin, hair and nails. Muscle pain, tingling in the hands and feet and constant fatigue are other symptoms of biotin deficiency. To overcome these symptoms, increase your intake of biotin-rich foods such as leafy greens, nuts, seeds and eggs.

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