10 Signs of Nutrient Deficiency

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Foods that fight nutrient deficiency
Foods that fight nutrient deficiency

Many of us eat fast food or whatever is at hand because of the fast-paced lives we live. You might say to yourself, “I take a multivitamin; I’m good.” That is not always true. Supplements, at least high-quality ones, are not bad in themselves despite what some say. Some manufacturers are indeed mountebanks but not all. Additionally, not getting enough fiber can mean a short-circuiting on nutrient absorption. Living in the Coronavirus lock-down surely doesn’t help. If you have any of these signs of nutrient deficiency, it’s prudent to turn things around. Here are some signs.

Signals From Your Body Regarding Nutrient Uptake

  • You are developing a pale, sallow complexion. The problem may be iron deficiency. This makes for smaller red blood cells. Not only does it mean you produce fewer of them but they are filled with less hemoglobin. Hence, your skin looks less red. The American Society of Hematology says, “Iron is very important in maintaining many body functions, including the production of hemoglobin, the molecule in your blood that carries oxygen. Iron is also necessary to maintain healthy cells, skin, hair, and nails.” The solution? Boost your intake of dark leafy greens, grass-fed beef, lentils, and fortified cereals and breads.
  • You have stubborn acne. In the past this has been blamed on certain foods like chocolate and one of our favorites, commercial or homemade pizza. We now understand it a bit better. The lack of enough omega-3 fatty acids may be the culprit; they have strong anti-inflammatory properties. So if you are lacking, it can present as acne. The solution? Pick up some fish oil capsules and eat more salmon.
  • You Have Brittle Nails. If your fingernails have been breaking easily and often, it might be due to a lack of biotin, also known as vitamin B7, which nourishes your nail’s growth plates. The solution? Supplements are a good way to go. I take what is called on the bottle Super B-Complex, which contains 1,000 mcg which is equal to 3,333% of daily value. This is not an issue because it’s a water-soluble vitamin. Also, eat more eat more eggs, cheese, nuts, seeds, fish, organ meats, and vegetables such as cauliflower and sweet potatoes.
  • Your skin is parched and dry. You can blame this one on an omega-3 fatty acid deficiency. In this case, they help nourish your skin’s lipid barrier. This is the layer of oils that act as a gatekeeper to keep harmful germs and toxins out and essential moisture in. This deficiency can also manifest in more wrinkles and visible aging due to skin dehydration, ladies.
  • Lips that are sore and cracked. This can be the result of an iron deficiency and/or a riboflavin (vitamin B2) deficiency. The National Institutes of Health says, “The signs and symptoms of riboflavin deficiency (also known as ariboflavinosis) include skin disorders, hyperemia (excess blood) and edema of the mouth and throat, angular stomatitis (lesions at the corners of the mouth), cheilosis (swollen, cracked lips), hair loss, reproductive problems, sore throat, itchy and red eyes, and degeneration of the liver and nervous system.” Suffice to say I don’t want this one. The solution? Once again, a B-Complex vitamin should do the trick.
  • You have a wound that resists healing. If you are reading this, you know as an individual how long it takes your body to deal with cuts and scrapes. If it seems to be taking too long, you might have an iron deficiency. As a rule, shoot for 20 to 30 grams of protein at each meal and 10 to 15 grams of protein with each snack. Mind you, this is harder to do if you are a vegan but it’s not impossible. Peanut butter and other legumes are good. Carnivores are less likely to have this issue. Protein drinks are also readily available. I’m partial to favorites like this beef Stroganoff recipe that I make from time to time.
  • Are you experiencing bleeding gums? Usually this signifies that one is a bit derelict in flossing and brushing. But if this is not you, a vitamin K deficiency might be at the root (so to speak; pardon the pun) of your problem. It has a big role in role in helping blood clot, or coagulate. The solution? Look for vitamin K1 (phylloquinone) mainly in leafy greens and cruciferous vegetables. Vitamin K2 (menaquinone) is actually bacteria produced your gut. It is also available in fermented foods, cheese, natto, meat, dairy, and eggs, according to the National Institutes of Health.
  • Your hair is thinning. Your hair can be a mirror of what you eat. Protein and vitamin C deficiencies have been known to cause thinning or brittle hair as well as hair that falls out easily. Vitamin C assists you in making collagen, one of the building blocks of healthy hair and healthy hair follicles. Protein supplies amino acids destined for collagen (and other protein) synthesis.
  • Your nails are misshapen or discolored. If your iron levels are low, this can result in whitened or ridged nails. A vitamin B12 deficiency can make your nails turn brownish. A lack of biotin increases your risk of fungal infections that, in turn, can manifest as ridging and discoloration.
  • Premature graying of the hair. Going gray early can be caused by many things — genetics, some say worry, and the jury is still out on getting a fright. But we are concerned here with nutrition. The mineral copper helps you create melanin which is one pigment, among others, that imparts color to your hair. If you have low copper levels, or an underlying medical issue which stops you from metabolizing copper you ingest properly, this can turn your hair gray. Which I must say, I find downright fetching on most women although they likely disagree.

The bottom line here is that each sign of nutrient deficiency is linked to primary vitamins and minerals, but in reality, they’re all a “soup” in which all have a role. The best course of action is a well-rounded diet accompanied by high-quality nutritional supplements. As a caveat, if you can’t clear something up in short order, consult with your primary care physician.


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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

3 Replies to “10 Signs of Nutrient Deficiency”

  1. I remember when Salazar the marathoner had anemia. it took forever to get it under control and cost him his prime competitive time.

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