10 Strange signs you don't get enough nutrition



although the effects of certain nutrient deficiencies may appear quietly in you - worsening fatigue or more frequent muscle cramps - some of them can be seen in the mirror. A healthy diet not only provides energy, but also nutrients, which are essential for healthy cell transformation. So it makes sense that nutritional deficiencies can cause serious damage to your skin, nails, hair and even gums. If you're struggling with one of these 10 signals, go straight to the doctor. A physical examination can give you a clear diagnosis and help you get your diet back on track. Always consult your doctor before taking any supplements.

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1. Dry skin, especially in cold weather, may not be uncommon. But if your skin feels more relaxed than usual, it may be the lack of healthy omega-3 fatty acids in your diet. Omega-3s helps nourish your skin's lipid barrier, which is a layer of oil that prevents harmful bacteria and toxins from flowing out and releases the necessary water. Kelly franckowiak is a registered dietitian with Kaiser primetune in Atlanta. If you don't have enough omega-3 fatty acids, your skin will lose moisture, which can lead to unpleasant scaly texture. You'll even notice wrinkles and marked aging caused by dehydrated skin. Avoid omega-3 fatty acid deficiency by eating a diet rich in essential fatty acids. These foods include high-fat fish such as salmon and sardines, walnuts, flaxseed and flaxseed. Pale

waxy, unhealthy pale skin may indicate that your iron level is changing. Iron deficiency causes red blood cells to become smaller, less, and less hemoglobin, which in turn leads to fewer red blood cells, "said Kaleigh mcmordie, a registered dietician in Texas. The result is palest skin on the eyelids and mucous membranes (for example, tissues in the mouth). Iron deficiency needs a doctor's check, but you can increase your iron intake with lentils, beef, spinach and iron fortified cereals. Now listen to: why the obsession with "happiness" in the United States is completely stressful. Lip cracking and aching, do

need to rub the lip balm occasionally? It's not a problem. But severe cracking and sore lips may indicate a lack of riboflavin. " "Lack of riboflavin can lead to cracking of the corners of the mouth and drying of the outside of the lips," mcmurdy said. It is usually accompanied by tongue swelling, dark red and mouth swelling, "which can become more serious if riboflavin deficiency is not treated. It can sometimes cause nerve damage, causing tingling in the fingers or toes. Check these symptoms as soon as possible to resolve early defects. At the same time, add more riboflavin to your diet by eating almonds, salmon, broccoli, cheddar cheese and eggs. Stubborn acne

although there is no single food that can cause acne unilaterally (rumors of acne caused by chocolate and pizza have been thoroughly debunked), some nutrient deficiencies may make acne more frequent or more severe. Colin S. Bucher, a registered nutritionist in North Carolina, explains that omega-3 fatty acids have a powerful anti-inflammatory effect. If you lack omega-3, you may notice more inflammation, which can manifest as acne. Omega-3 also plays a role in maintaining the lipid barrier of the skin. Your skin's natural oils have antibacterial properties, and a lack of omega-3 fatty acids can damage your lipid barrier and may allow acne causing bacteria to enter.

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5. Wounds that don't heal usually don't heal overnight, but a lack of nutrition in the diet may mean that even the smallest razor wounds will always be there. Slow wound healing may mean your diet needs more protein. Proteins are necessary for building and repairing tissues. " "Eat 20 to 30 grams of protein per meal," frank viak said. "Take 10 to 15 grams of protein per snack." have a glass of milk for dinner, add beans to a salad, or add peanut butter to an apple to get extra protein. You should also eat more fruits and vegetables to supplement vitamin C, because the low level of vitamin C will slow down the wound healing (or even make the old wound heal again if it is serious). Strawberries, red peppers and grapefruit are the best sources.

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6. Gingival bleeding

for most people, a little blood on a toothbrush is likely to mean you need to floss more frequently. But if you're a dedicated floss cleaner and your gums start bleeding for no reason, you may be dealing with vitamin K deficiency. " Vitamin K's most famous function is to help blood clot, or clot, "explains Frank viak. It triggers a cascade of reactions that activate blood clotting factors, which help you stop bleeding after a wound and prevent spontaneous bleeding from fragile tissues such as gums. Vitamin K deficiency is usually quite rare, so check with your doctor and dentist to investigate the cause of your bleeding. But you can get a lot of this nutrition from dark green leafy vegetables, including Brussels sprouts and collards. Rido / Adobe stock

7. Fragile nails

if you've been dealing with painful nail sagging and nail fracture, the level of biotin in your diet may be low. Biotin nourishes the growth plates of nails, butcher explains. Destroying your growth plate, not surprisingly, can lead to irregular growth rather than the thick nails you want. Getting more biotin can help your nails become stronger - a study has even found that adding biotin can increase nail thickness by 25%. Eat eggs, nuts and whole grains to increase the intake of this nutrient and make yourself as strong as a nail.

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8. Deformed or discolored nails are annoying, but lack of other nutrients can make your nails look weird. Bucher explained that low iron levels can cause nails to become white or ridged, and can even cause nails to sag and spoon. Biotin deficiency increases the risk of fungal infection, leading to wrinkling and discoloration, while vitamin B-12 deficiency makes nails brown. If you find nail abnormalities, please see a doctor; you may need medical treatmentTreatment to remove infection or correct defects.

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9. Thinning hair

how well you eat is ultimately reflected in your hair health. While it's normal to lose some hair (we lose 50 to 100 hairs a day), your hair may not get noticeably thinner. " Lack of protein and vitamin C can cause hair to become thin or brittle, and hair can easily fall off. This is because vitamin C can help you make collagen, one of the cornerstones of healthy hair and strong hair follicles, while protein provides amino acids for the synthesis of collagen (and other proteins). Biotin may also play a role: a recent study found that nearly ten out of four women with hair loss suffer from biotin deficiency, although the authors warn that more research is needed to understand the link.

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10. In addition to changing your hair quality, the lack of some nutrients will make you gray. Copper can help you produce melanin, one of the sources of hair color. Mcmurdy says low copper - or a potential medical problem that can hinder your normal metabolism of copper - can make your hair white. Low vitamin D levels can also lead to premature graying: a recent study found that low vitamin D levels are associated with starting graying as early as childhood. Eat almonds or hazelnuts for copper snacks, and drink fortified dairy products (or fortified milk substitutes) for vitamin D.

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What do you think? Are you fighting these symptoms? Did these signs of nutritional deficiency surprise you? What other nutritional deficiencies do you or your friends and family have? Share your thoughts in the comments!

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