Hair loss, brittle nails due to lack of iron, zinc and biotin
thin or prone to hair loss is often associated with a lack of iron, zinc or biotin (vitamin B7). Iron is needed to provide oxygen to hair follicles, while zinc supports tissue growth and recovery. Biotin deficiency can lead to hair loss, brittle nails, and sometimes accompanied by scabies.
Foods rich in zinc include seafood, red meat, poultry and milk. Biotin is abundant in beans, mushrooms, avocados and egg yolks.
Prolonged fatigue can be caused by anemia
The body is often tired and weak, which can be a sign of iron deficiency, vitamin B12 or folate. These are important nutrients for the production of red blood cells, which help transport oxygen throughout the body. If deficient, the patient is likely to fall into a state of chronic fatigue, dizziness and muscle weakness.
A rich source of iron is found in red meat, beans and Lamb. Vitamin B12 is found in poultry, fish and nuts, while folate is found in dark green leafy vegetables, fruits and seafood.
Dry, flaky skin due to vitamin A and omega-3 deficiency
A healthy skin needs a balanced and hydrated diet. Dry, flaky skin or eczema are sometimes signs of deficiency of omega-3 fatty acids an important component of maintaining the skins lipid barrier. Vitamin A deficiency also causes dry, rough skin, and acne.
Fatty fish is a great source of healthy fats, while vitamin A is abundant in carrots, pumpkin, animal liver, fish and eggs.
Mouth ulcers, gum bleeding due to vitamin B and C deficiency
Frequent sores in the mouth, painful swollen tongue or cracked lips can warn of vitamin B deficiency (B2, B6, B12 or folate). Iron deficiency also causes a pale tongue, and vitamin C deficiency can easily lead to bleeding gums and oral irritation.
Citrus fruits, tomatoes, potatoes, green and red bell peppers are rich sources of vitamin C.
Weak bones, prone to fracture due to lack of calcium and vitamin D
Calcium and vitamin D play a key role in bone health. Deficiency of these two substances makes bones weak, prone to pain, increases the risk of fractures and can lead to osteoporosis in the long run. In children, vitamin D deficiency causes rickets; in adults, it can cause fine bones.
Calcium is found in milk, cheese, green leafy vegetables; vitamin D is found in fatty fish, red meat and egg yolks.
