Signs Your Body Is Nutrient Deficient

Today we're going to discuss the distinct signs that your body is not receiving essential nutrients. Nutrient deficiencies alter bodily functions and processes at the most basic cellular level. These processes include water balance, enzyme function, nerve signalling, digestion, and metabolism. Resolving these deficiencies is important for optimal growth, development, and function.

Nutrient deficiencies can also lead to diseases. For example, calcium and vitamin D deficiencies can cause osteopenia or osteoporosis, two conditions marked by brittle bones, and inadequate iron can cause anaemia, which depletes the body’s energy.

The symptoms in this document are usually the first signs that you are low in one or more important vitamins or minerals.

Let me first explain the three reasons why people may be deficient. Number one, their digestive system is damaged, which prevents them from absorbing nutrition. That's called malabsorption. It could also be the result of not having a gallbladder or inadequate digestive enzymes. The person might be lacking bile and therefore can't absorb the fat-soluble vitamins like vitamin A, D, E and K.

Number two, the person may not be consuming the correct foods, potentially eating a beige or non-balanced diet. Some of the foods available today, although they may seem healthy aren’t. Our fruit and vegetables in some cases aren’t rich in the nutrients they should be because they have not been grown in nutrient rich soil and therefore do not contain the nutrients they should. Fruit and vegetables grown in dirt will often be tasteless because the nutrient density is actually associated with the flavour chemicals. It’s unfortunate that we live in a society where farmers sell their produce based on weight as opposed to nutrient density. It is important to buy high quality fruit and vegetables, full of flavour to ensure you are getting the right nutrients.

Number three, the person may be consuming refined foods and sugars. These types of food actually deplete the body of nutrition. Heavily processed foods often include unhealthy levels of added sugar, sodium and fat. These ingredients make the food eat taste better but can lead to serious health problems.

Depression and Mood Disorders

If someone is feeling depressed, they are usually vitamin D deficient. Vitamin D is known to massively boost levels of serotonin in the body which is a neurotransmitter. Serotonin is a natural anti-depressant so if you're depressed then make sure you get some vitamin D in your body and just see how fast your mood elevates. The best source of vitamin D is sunshine but it’s also found in fortified foods Omega-3 fatty acids, folate, and vitamin B12 also help to alleviate depression.

Hair Loss

Hair loss, a condition that affects many individuals, can be attributed to various factors. One common deficiency associated with hair loss is a lack of essential nutrients, particularly iron and biotin. Iron is essential for healthy hair growth, as it aids in the transportation of oxygen to the hair follicles. Biotin, on the other hand, is a B-vitamin that plays a crucial role in maintaining strong and healthy hair.

In addition to nutrient deficiencies, hormonal imbalances can also contribute to hair loss. One hormone that is often involved in this process is dihydrotestosterone (DHT), a derivative of testosterone. When DHT levels are elevated, it can lead to the miniaturization of hair follicles, resulting in hair thinning and eventual loss. Addressing hormonal imbalances, especially in cases where DHT is a contributing factor, can be beneficial in managing hair loss.

Furthermore, stress can exacerbate hair loss. Chronic stress triggers an inflammatory response in the body, which can disrupt the hair growth cycle and lead to increased shedding. Managing stress through various techniques, such as relaxation exercises, meditation, or engaging in stress-reducing activities, may help mitigate hair loss caused by stress.

It's important to note that addressing hair loss requires a comprehensive approach. Consulting with a healthcare professional or a dermatologist who specializes in hair loss can help identify the underlying causes and develop a personalized treatment plan. This may involve dietary adjustments, supplementation, hormone regulation, stress management techniques, and other appropriate interventions to support healthy hair growth.

Frequent Infections

Frequent infections can be indicative of underlying deficiencies in essential vitamins and minerals. Several key nutrients play a crucial role in supporting a healthy immune system, including vitamins A, C, D, and zinc.

Vitamin A is essential for the integrity of the skin and mucous membranes, which act as barriers against pathogens. It also plays a vital role in the production of white blood cells, the body's defence against infections. Insufficient levels of vitamin A can compromise immune function, making individuals more susceptible to infections.

Vitamin C is renowned for its immune-boosting properties. It acts as an antioxidant and supports the production and function of various immune cells. Adequate vitamin C levels are vital for optimal immune response and the prevention of recurrent infections.

Vitamin D is not only crucial for bone health but also plays a significant role in modulating the immune system. It enhances the activity of immune cells and helps regulate the body's inflammatory response. Inadequate levels of vitamin D have been associated with an increased risk of infections, including respiratory tract infections.

Zinc is a mineral that plays a fundamental role in immune function. It supports the development and activity of immune cells and is involved in numerous biochemical processes essential for optimal immune response. Zinc deficiency can impair immune function and increase the susceptibility to infections.

To address frequent infections, it is important to ensure adequate intake of these vital nutrients. Consuming a well-balanced diet rich in vitamin A sources such as liver, carrots, and leafy greens, vitamin C-rich foods like citrus fruits, bell peppers, and berries, as well as vitamin D sources like fatty fish and fortified dairy products can help support immune function.

Including zinc-rich foods in the diet is also important. Good sources of zinc include seafood, lean meats, nuts, seeds, and legumes. In some cases, dietary changes may not be sufficient, and supplementation under the guidance of a healthcare professional may be necessary to correct deficiencies.

It's important to note that frequent infections can also be influenced by factors other than nutrient deficiencies. Lifestyle factors, hygiene practices, underlying medical conditions, and individual immune response can all play a role.

If recurrent infections are experience, it is recommended to consult with a healthcare professional to determine the underlying causes and develop an appropriate management plan.

Cold Hands and Feet

Cold hands and feet can be a symptom of underlying factors that affect circulation and thermoregulation in the body. Several possible causes may contribute to this condition, including poor blood flow, nerve dysfunction, and nutritional deficiencies.

Iron deficiency anaemia could be a cause of cold hands and feet but more common nutritional deficiencies associated with these symptoms are the lack of vitamins B3 (niacin), B6 (pyridoxine), B12 (cobalamin), and vitamin E. These vitamins play crucial roles in supporting blood vessel health, nerve function, and maintaining proper circulation.

Vitamin B3, specifically in the form of niacin, is important for promoting vasodilation, which helps to relax and widen blood vessels, improving blood flow to the extremities. Insufficient levels of vitamin B3 can impair circulation, leading to cold hands and feet.

Vitamin B6 is involved in numerous metabolic processes, including the production of red blood cells and neurotransmitters that regulate blood vessel tone and nerve function. Inadequate vitamin B6 levels can contribute to compromised circulation and cold extremities.

Vitamin B12 is essential for nerve health and the production of red blood cells. Nerve damage or dysfunction can result in impaired sensation and blood flow to the hands and feet, causing them to feel cold. Vitamin B12 deficiency can contribute to such nerve-related symptoms.

Vitamin E, a potent antioxidant, plays a crucial role in maintaining healthy blood vessels and protecting them from damage. Inadequate vitamin E levels may compromise blood vessel health, leading to reduced blood flow to the extremities and cold hands and feet.

To address cold hands and feet, it is important to ensure sufficient intake of these essential vitamins. Consuming a well-balanced diet that includes vitamin B3 sources such as poultry, fish, and legumes, vitamin B6-rich foods like bananas, avocados, and whole grains, vitamin B12 sources such as meat, fish, and dairy products, and vitamin E-rich foods like nuts, seeds, and vegetable oils can help support circulation and nerve function.

In some cases, dietary adjustments may not be sufficient, and supplementation may be necessary, especially in individuals with diagnosed deficiencies or underlying conditions affecting nutrient absorption. In these cases, it is essential to consult with a healthcare professional to determine the appropriate dosage and ensure safe and effective supplementation.

While nutritional deficiencies can contribute to cold hands and feet, it's important to note that other factors, such as poor circulation, hormonal imbalances, and underlying medical conditions, may also play a role. If consistently experiencing cold extremities, it is advisable to seek medical evaluation to identify any health issues and determine the most appropriate course of action.

Chapped Lips

The cause of chapped lips is due to a vitamin B2 deficiency.

A B2 deficiency can occur from consuming too many refined grains. The B vitamins, especially B2 occur naturally in grains but when they are refined the B2 vitamin is lost.

Avoid eating refined grains and start taking nutritional yeast. The best form of nutritional yeast is unfortified, this will ensure that it contains the complete spectrum of the B vitamins. The skin will become noticeably skin healthier.

Severe vitamin B deficiencies could lead to conditions like pellagra. It is important to note that B vitamins not only provide energy but they help to form normal textured tissue, so the skin is soft and supple, not hard and liable to crack.

Oily Skin

Oily skin is often caused when there are problems with the oil glands, also known as the sebaceous glands. These produce sebum, a type of oil and that usually occurs when there is an imbalance or overproduction of androgens. Oily skin can be greatly improved by taking trace minerals specifically zinc.

If you're female and you have too many androgens you may have a condition called polycystic ovarian syndrome and this could be a direct result of too much insulin. Excess insulin is often the by-product of a high carb diet which contains sugar depleting zinc.

So in summary the real key nutrient to regulate androgens is zinc.

Poor Concentration and Memory

Poor concentration and memory can be indicators of underlying factors that affect cognitive function and brain health. Several nutritional deficiencies are known to impact these cognitive processes, including deficiencies in omega-3 fatty acids, B vitamins (particularly B6, B9, and B12), and iron.

Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for brain health and optimal cognitive function. They play a crucial role in maintaining the structure and integrity of brain cell membranes, promoting neurotransmitter function, and reducing inflammation in the brain.

B vitamins, particularly B6, B9 (folate), and B12, are involved in various processes that support brain function and cognitive performance. Vitamin B6 is necessary to produce neurotransmitters, including serotonin and dopamine, which play key roles in regulating mood, memory, and concentration.

Vitamin B9, or folate, is essential for the synthesis of DNA and RNA, which are crucial for proper brain cell function and development.

Vitamin B12 is vital for maintaining healthy nerve cells and producing myelin, a protective coating around nerve fibres. It is also involved in the synthesis of neurotransmitters and the formation of red blood cells.

Iron is crucial for oxygen transport and energy production in the brain. Insufficient iron levels can lead to anaemia, which can cause cognitive impairments, including poor concentration and memory difficulties. Iron is necessary for optimal brain function and is involved in neurotransmitter synthesis and myelin production.

To address poor concentration and memory, it is important to ensure sufficient intake of these essential nutrients. Consuming a balanced diet that includes omega-3 fatty acid-rich foods such as fatty fish (salmon, sardines), flaxseeds, and walnuts, B vitamin sources like whole grains, legumes, leafy greens, and lean meats, and iron-rich foods such as red meat, poultry, seafood, and dark leafy greens can help support cognitive function and brain health.

Stiff/Lower Back Pain

Experiencing stiffness or pain in the lower back, commonly referred to as low back pain, can often be attributed to a deficiency in vitamin D. This is particularly true during the winter months when sun exposure, a primary source of vitamin D, is limited. Fortunately, addressing this deficiency is relatively straightforward. Increasing the intake of vitamin D through supplements or even sunlight exposure can make a significant difference.

Vitamin D is renowned for its ability to alleviate inflammation throughout the body, including in the lower back. To effectively combat inflammation, a daily intake of at least 10,000 international units of vitamin D is recommended for adults. It may be beneficial to take this dosage right before bed or with a meal. Taking vitamin D before bed can enhance sleep quality, while consuming it with meals aids absorption. When it comes to choosing a vitamin D supplement, it is best to take one which includes the addition of K2 and MCT oil. This unique formulation ensures optimal absorption and eliminates the need for additional oils.

Addressing a vitamin D deficiency can be an effective strategy for relieving stiffness and low back pain, allowing improved comfort and mobility.

Bleeding or Swollen Gums

Bleeding or swollen gums is a classic vitamin C deficiency. Another term would be subclinical vitamin C or a very mild version of scurvy. To cure these symptoms, consume more leafy greens as well as avoid sugar due to the almost identical chemistry of sugar to vitamin C. The sugar and vitamin C will compete for the receptor sites on cells and the body will prioritise the absorption of glucose or sugar over vitamin C.

Flaking Skin

Flaking skin, commonly seen around the nose or even the forehead is a deficiency of omega-3 fatty acids and this could be the result of consuming too much omega-6 fatty acids. This is tricky because the body requires both omega-3 and omega-6 but if too much omega-6 is ingested then the skin can become dry and flaky.

The flaky skin issue can be rectified by cutting down the intake of omega-6 fatty acids, which means reducing the amount of nuts, peanut butter, chicken or fried foods as these can be very high in omega-6 and eat more fish, sardines and cod liver oil. Cod liver oil is the quickest way to address flaking skin.

Asthma

Asthma is a condition characterized by inflammation in the lungs, and the symptoms can be significantly improved with vitamin D. Many asthmatics tend to be deficient in vitamin D, which can exacerbate inflammation and breathing difficulties. This explains why symptoms often improve during the summer months when asthmatic individuals spend more time outdoors and are exposed to sunlight, which helps boost vitamin D levels.

Angina (Chest Pain)

Angina, characterized by chest pain and cramping, can often be attributed to a deficiency in vitamin E. This crucial nutrient plays a vital role in maintaining the health of arteries and preventing oxidative damage.

Vitamin E is a powerful antioxidant that protects cells from oxidative stress. Its primary function is to safeguard the delicate tissues lining the arteries, ensuring their optimal health. When the body lacks sufficient vitamin E, the arteries become prone to rusting and oxidation. This can lead to the formation of blood clots and the accumulation of calcium deposits, increasing the risk of cardiovascular complications.

A significant contributor to vitamin E deficiency is the consumption of refined grains. Products like bread, pasta, cereal, crackers, and biscuits often undergo a process where chlorine is used to bleach and enhance their appearance and shelf life. Unfortunately, this process oxidizes and depletes the natural vitamin E content in the grains. When consumed these refined products, miss out the essential vitamin E required by the body.

To prevent vitamin E deficiency, incorporating whole grains into the diet, as they contain the intact, unoxidized vitamin E. Choose whole wheat bread, whole grain pasta, and unprocessed cereals to retain the natural nutrient content.

Supplementation may be necessary to address vitamin E deficiency effectively. When selecting a vitamin E supplement, consider opting for tocotrienols over tocopherols. Tocotrienols, a type of vitamin E, have been found to be approximately 50 times more potent than tocopherols.

Slow Wound Healing

Slow wound healing can be a frustrating and concerning issue that may indicate underlying nutritional deficiencies. Several key nutrients, including zinc, vitamin C and protein play critical roles in the wound healing process and overall tissue repair.

Zinc is an essential mineral that is involved in various biochemical processes, including cell division, protein synthesis, and immune function. It is crucial for proper wound healing as it promotes collagen production, a structural protein necessary for tissue regeneration. Zinc deficiency can impair the healing process and lead to delayed wound closure.

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that is required for the synthesis of collagen. Collagen provides strength and structure to the skin, blood vessels, and connective tissues. Vitamin C also supports immune function and helps protect against infections. Inadequate levels of vitamin C can result in weakened collagen formation and impaired wound healing.

Protein is an essential macronutrient that provides the building blocks necessary for tissue repair and regeneration. It plays a vital role in the formation of new skin, blood vessels, and connective tissues.

To promote optimal wound healing, it is important to ensure sufficient intake of these essential nutrients. Consuming a balanced diet that includes zinc-rich foods such as oysters, beef, poultry, and pumpkin seeds, vitamin C sources like citrus fruits, berries, kiwi, and leafy greens, and protein-rich foods such as lean meats, fish, eggs, dairy, legumes, and nuts can help support the healing process.

Muscle Cramps

Muscle cramps are often a result of magnesium deficiency. Magnesium, found at the core of chlorophyll, can be obtained from green plants. Including magnesium-rich foods, such as salads, in the diet can help alleviate cramps. Additionally, other deficiencies like potassium, sodium, and vitamin B1 may also contribute to cramps, but magnesium deficiency is the most common cause.

Fatigue and Weakness

Fatigue and weakness can significantly impact daily life and may stem from underlying nutrient deficiencies. Several essential nutrients, including iron, vitamin B12, and vitamin D, play vital roles in energy production, red blood cell formation, and overall vitality.

Iron is a crucial mineral involved in the production of haemoglobin, a protein in red blood cells that carries oxygen throughout the body. Inadequate iron levels can result in a condition called iron deficiency anaemia, characterized by reduced oxygen delivery to tissues and organs. This can lead to fatigue, weakness, and a general sense of low energy.

Vitamin B12, also known as cobalamin, is necessary for the proper functioning of nerve cells and the production of red blood cells. It plays a key role in energy metabolism and helps maintain healthy neurological function. Deficiency in vitamin B12 can lead to fatigue, weakness, and even neurological symptoms such as tingling sensations or memory problems.

Vitamin D, often referred to as the "sunshine vitamin," is essential for overall health and well-being. It helps regulate calcium absorption, supports immune function, and plays a role in muscle function. Inadequate vitamin D levels have been associated with fatigue, muscle weakness, and a higher risk of infections and chronic diseases.

It’s important to address any potential deficiencies in these key nutrients. Consuming a balanced diet that includes iron-rich foods such as lean meats, poultry, seafood, legumes, and dark leafy greens can help replenish iron stores. Vitamin B12 is primarily found in animal-based foods like meat, fish, dairy, and eggs, so including these sources in the diet or considering supplementation may be necessary. Additionally, obtaining regular sunlight exposure or considering vitamin D supplementation can help maintain adequate vitamin D levels.

Nightmares

One effective approach to alleviating nightmares is by incorporating nutritional yeast rich in vitamin B1 (thiamine) into the diet. The amygdala, a small structure in the brain, plays a crucial role in regulating emotions, particularly fear. As nightmares are associated with fear, the amygdala's function becomes significant in this context. Interestingly, the amygdala and the adrenal glands, which are primarily involved in stress response, share similar functions related to the emotion of fear. Thyamine receptors are present in the amygdala, and an increased intake of vitamin B1 (thiamine) has a calming effect, leading to improved well-being and a reduction in nightmares. However, it is important to address the underlying cause of the deficiency. Refined carbohydrates, including refined grains like bread, pasta, cereal, crackers, and sugar, contribute to this deficiency. Therefore, it is crucial to address their consumption and make dietary changes accordingly.

Irregular Heartbeat

An irregular heartbeat, or arrhythmia, refers to abnormal heart rhythms that can manifest in various ways, such as skipped beats, palpitations, or a racing or fluttering sensation in the chest. While arrhythmias can stem from different factors, certain nutrient deficiencies may contribute to their occurrence.

A calcium deficiency can impact the regularity of heart rhythms and contribute to irregular heartbeat or arrhythmia. Calcium is crucial for the proper functioning of heart muscle cells, specifically in the process of muscle contraction and relaxation.

In a healthy heart, electrical signals trigger the release of calcium ions into the muscle cells, allowing them to contract and pump blood effectively. When there is a deficiency of calcium, the signalling process becomes impaired, leading to irregularities in the electrical conduction system of the heart.

Calcium also plays a vital role in maintaining the stability of the heart's pacemaker cells, which generate the electrical impulses that regulate the heartbeat.

Furthermore, calcium helps in maintaining the balance of other electrolytes, including potassium and magnesium, which are also critical for heart health.

Magnesium plays a vital role in regulating electrical signals in the heart and ensuring proper muscle function. Inadequate magnesium levels can disrupt the heart's electrical system, leading to irregularities in heart rhythm.

Potassium is essential for maintaining the right balance of electrolytes in the body and promoting smooth muscle contractions, including those of the heart.

In addition to magnesium and potassium, certain B vitamins, particularly vitamin B1 (thiamine), are involved in supporting optimal heart function. Thiamine plays a part in energy metabolism within heart cells and helps maintain the integrity of the heart's electrical system. Deficiencies in vitamin B1 can potentially contribute to irregular heart rhythms.

To address irregular heartbeat, it is important to ensure adequate intake of these vital nutrients. Calcium can be obtained from calcium-rich foods, such as dairy products (milk, yogurt, cheese), leafy greens (spinach, kale), fortified plant-based milks, tofu, and nuts. Magnesium from magnesium-rich foods such as leafy greens, nuts, seeds, whole grains, and legumes. Potassium can be found in foods like bananas, oranges, tomatoes, avocados, and spinach. Additionally, incorporating sources of vitamin B1 such as whole grains, pork, nuts, and seeds can help maintain sufficient levels of this nutrient.

However, it's important to note that an irregular heartbeat can have various causes, including underlying medical conditions, stress, medication side effects, or hormonal imbalances. Therefore, a comprehensive evaluation by a healthcare professional is necessary to identify the root cause and develop an appropriate treatment plan.

In addition to addressing nutrient deficiencies, adopting a heart-healthy lifestyle is crucial for managing irregular heartbeat. This includes maintaining a healthy weight, engaging in regular physical activity, managing stress, limiting alcohol and caffeine intake, and avoiding tobacco products.

White Spots on Nails

White spots on the nails, most people believe this to be a zinc deficiency but it’s not really a zinc deficiency it is most probably a result of consuming too much sugar which inadvertently robs the body of zinc. The white spots act as time indications of when the excess sugar or refined carbohydrates were consumed, once removed from the diet, the white spots will eventually grow out from the nails.

There are two options to rectify white spots on the nails, either stop eating sugar or take some zinc.

Pale Skin

Pale skin can often be a sign of iron deficiency. Iron is a crucial mineral necessary for the production of haemoglobin, a protein in red blood cells responsible for carrying oxygen throughout the body.

When there is an insufficient amount of iron in the body, the production of haemoglobin is compromised. As a result, the oxygen-carrying capacity of the blood decreases, leading to reduced oxygen supply to body tissues, including the skin. This can result in a paler or lighter complexion.

Iron deficiency anaemia can cause the skin to appear pale, particularly in areas with less melanin. Pale skin may be most noticeable in the face, lips, inside the lower eyelids, and nail beds.

Other symptoms of iron deficiency may accompany pale skin, including fatigue, weakness, shortness of breath, dizziness, and cold hands and feet.

Good dietary sources of iron include red meat, poultry, fish, legumes, tofu, spinach, kale, broccoli, fortified cereals, and dried fruits. Consuming these foods alongside vitamin C-rich foods, such as citrus fruits or bell peppers, can enhance iron absorption.

Cracking on Corners of Mouth and Heels

Cracking on the corners of the mouth or the back of the heels are signs of vitamin B2 deficiency, it could also be a vitamin B3 deficiency but it definitely involves the B vitamins.

The B vitamins are extremely important in preventing these small fissures on the skin.

It’s common in winter months to get these fissures in the skin and this is due to not having enough vitamin D because the body is not in the sun. The sun and vitamin D feeds the microbes which make the B vitamins.

Breakages in the skin can be rectified with vitamin D or vitamin B2 in the form of nutritional yeast.

Yellow Eyes

Yellow eyes or yellow skin is a jaundice situation, and this is a liver issue. It could be a gallbladder problem where the by-products of the red blood cells are backing up through the liver and into the blood stream. The by-product of these red blood cells gave off a yellow colour.

The backup of the liver and the gallbladder is usually caused by a deficiency of bile salts. Bile salts are created in the liver and help to digest food, particularly fat, as it travels through the small bowel.

If there aren’t enough bile salts to break down fat, a thickened cholesterol sludge could build up leading to yellow eyes. A simple remedy is to take some purified bile salts to allow the body to eliminate the by-product of the red blood cells.

Chronic Cough

A chronic cough, outside of a genuine infection, is usually the result of a calcium deficiency.

Calcium can improve the immune system as well as relax the throat and the larynx. It helps ease the

laryngeal spasm, which is the tightness in the structures of the throat.

So to summarise an intake of about 200 milligrams of calcium lactate (not calcium carbonate) will help recovery from a chronic cough.

Brittle Nails

Brittle nails, characterized by dryness, splitting, peeling, and easily breakable nails, can often be a sign of underlying nutrient deficiencies, particularly related to inadequate intake of certain vitamins and minerals.

One common nutrient deficiency associated with brittle nails is biotin, also known as vitamin B7. Biotin plays a vital role in maintaining the health of nails, hair, and skin. Insufficient levels of biotin can result in brittle and fragile nails, as well as other related symptoms like thinning hair or skin issues.

Another essential mineral that can contribute to brittle nails is iron. Iron is necessary for proper oxygen transportation and nutrient delivery to nail cells, and its deficiency can impair nail growth and strength.

Inadequate intake of other nutrients, such as zinc and vitamin C, can also impact nail health. Zinc deficiency can contribute to brittle nails, while vitamin C is essential for collagen synthesis, which helps maintain the strength and integrity of nails.

To address this issue and improve the strength and quality of nails, it is important to consume foods rich in biotin like eggs, nuts, seeds, whole grains, and legumes. Incorporating iron-rich foods such as red meat, poultry, fish, leafy greens, and beans can help combat iron deficiency and promote nail health.

Zinc can be obtained from sources like seafood, lean meats, seeds, and nuts, while vitamin C-rich foods include citrus fruits, berries, bell peppers, and leafy greens. Including these nutrient-dense foods in the diet can provide the necessary building blocks for healthy nail growth and strength.

Bone Loss and Osteoporosis

Bone loss and osteoporosis are conditions characterized by the weakening and deterioration of bone tissue, resulting in an increased risk of fractures and decreased bone density. These conditions can be influenced by various factors, including age, hormonal changes, genetics, and nutritional deficiencies.

Calcium, vitamin D, and vitamin K play crucial roles in maintaining bone health and preventing bone loss. Calcium is a mineral that provides structural support to bones and teeth, while vitamin D facilitates calcium absorption and utilization. Vitamin K, on the other hand, helps regulate calcium metabolism and ensures proper mineralization of bones.

When the body lacks calcium, it may draw from the bones, weakening them over time. Consuming calcium-rich foods such as dairy products, leafy greens, almonds, and fortified plant-based milk can help meet the body's calcium requirements.

body produces vitamin D when the skin is exposed to sunlight, it can also be obtained from dietary sources like fatty fish, fortified dairy products, and egg yolks.

Vitamin K is essential for proper bone health as it regulates the deposition of calcium in the bones and prevents its accumulation in soft tissues. Leafy green vegetables, broccoli, Brussels sprouts, and fermented foods like natto are excellent sources of vitamin K.

It is worth noting that maintaining a healthy lifestyle that includes weight-bearing exercises, such as walking or weightlifting, can also contribute to bone strength and density. Exercise stimulates bone formation and helps prevent bone loss, reducing the risk of osteoporosis.

Night Vision Issues

Night vision issues or struggling to see things is a classic vitamin A deficiency.

Many people are vitamin A deficient simply because they eat a lot of cereals and refined grains, in addition they may be consuming plant sources of vitamin A but these are precursors like beta-carotene, which is not the active form of vitamin A. The active form of vitamin A is called Retinol. Retinol usually comes from animal products like dairy or fatty fish, cod liver oil and animal liver. Egg yolk is also a good source of Retinol.

Vitamin A deficiency could also be a result of the body’s inability to absorb vitamin A. Vitamin A is a fat soluble vitamin and the body’s inability to absorb this nutrient could be due to a lack of bile, an absent gallbladder or a liver issue.

Pitting Edema on Feet or Ankles

The pitting edema on the top of the foot or ankles is a deficiency of potassium. When the body doesn’t have enough potassium, or if the sodium level are too high and the potassium too low the body may experience swelling in the ankles.

Refined sugar will cause the body to retain sodium and deplete potassium, this is why diabetics who have a lot sugar in their blood will experience a lot of swelling in the ankles and the feet.

Eating foods which are high in potassium, for example any of the leafy greens but in large quantities will give the body enough potassium.

Craving Ice

Craving ice usually occurs when the body is deficient in iron. This is a common trait associated with young children or sometimes with females who are going through their menstruation, this is because they are losing blood and iron. When an individual is becoming anaemic they may start eating more ice, this is because their body is craving iron but unfortunately ice doesn't provide the iron they need, so the individual will remain deficient. The best source of iron is red meat, for example liver, it can also be obtained from eggs however, if you are vegan or cannot eat any of the aforementioned foods iron can be obtained in a supplement.

Burning Sensation in Feet or Tongue

Experiencing a burning sensation in the feet or tongue may indicate an underlying condition. Several factors can contribute to this discomfort, including nutrient deficiencies and potential nerve-related issues.

Vitamin B12 deficiency is often associated with a burning sensation in the feet or tongue. This essential vitamin plays a crucial role in maintaining healthy nerve function. When the body lacks sufficient B12, nerve damage or dysfunction may occur, leading to symptoms such as burning, tingling, or numbness. Including food sources rich in vitamin B12, such as meat, fish, dairy products, and fortified cereals, can help prevent deficiency. In some cases, B12 supplementation may be necessary, especially for individuals with malabsorption issues or strict vegetarian or vegan diets.

Another potential cause of a burning sensation is neuropathy, a condition that affects the nerves responsible for transmitting signals between the central nervous system and the rest of the body. Various factors can contribute to neuropathy, including diabetes, alcohol abuse, certain medications, and nutritional deficiencies.

In addition to B12, deficiencies in other B vitamins, such as B1 (thiamine), B6 (pyridoxine), and B9 (folate), can also contribute to nerve-related symptoms. Consuming a balanced diet that includes whole grains, legumes, nuts, seeds, leafy greens, and lean proteins can help ensure an adequate intake of these essential B vitamins.

Bone Pain

Experiencing bone pain can indicate an underlying condition affecting the skeletal system. Several factors can contribute to bone pain, including nutritional deficiencies and bone-related disorders.

The most obvious cause of bone pain is a deficiency in calcium, an essential mineral for maintaining strong and healthy bones. Calcium is not only vital for bone structure but also plays a crucial role in various bodily functions. Consuming calcium-rich foods such as dairy products, leafy greens, fortified cereals, and certain fish can help prevent calcium deficiency. In some cases, calcium supplements may be necessary, especially for individuals with dietary restrictions or conditions that affect calcium absorption.

Vitamin D deficiency is closely linked to bone pain as well. This essential vitamin helps the body absorb calcium and promotes its deposition in bones, enhancing their strength and integrity. Inadequate exposure to sunlight, which is necessary for the synthesis of vitamin D in the skin, and a lack of vitamin D-rich foods in the diet can contribute to deficiency.

Including dietary sources of vitamin D, such as fatty fish, fortified dairy products, and egg yolks, can help maintain optimal levels. Additionally, vitamin D supplements may be recommended by healthcare professionals, particularly in cases where deficiency is severe.

Bone pain can also be a symptom of various bone-related disorders, such as osteoporosis, osteomalacia, or fractures. These conditions often require medical evaluation and treatment to address the underlying cause and alleviate the pain. A thorough examination by a healthcare professional, including imaging tests and blood work, can help identify the specific condition and guide appropriate management.

It is important to note that self-diagnosis and self-treatment for bone pain are not recommended, as it is crucial to determine the underlying cause accurately. Seeking medical advice is essential for a proper evaluation of symptoms, identification of any underlying conditions, and formulation of an appropriate treatment plan.

Loss of Outer Eyebrows

The loss of outer eyebrows is often indicative of a thyroid problem or an iodine deficiency. In cases where the body is unable to produce sufficient thyroid hormones, particularly T4 and T3, the number of iodine molecules becomes crucial. T4 is an inactive thyroid hormone, while T3 is the active form, obtained by stripping off an iodine molecule. Insufficient levels of T4 and T3 can lead to the loss of outer eyebrows as one of the symptoms. If there is a lack of eyebrows or the absence of outer eyebrow hair, it may be beneficial to supplement with iodine.

Tightness in Right Trapezius Muscle

Experiencing tightness in the area of the right trapezius muscle, may indicate a problem with the gallbladder. Furthermore, it could be linked to a deficiency in bile salts. Insufficient bile salts can result in congestion and blockage beneath the right rib cage. In this context, it is worth noting the presence of the phrenic nerve, which runs up the right side. By incorporating purified bile salts into the diet, it is possible to promote the thinning of bile and enhance its drainage. As a result, the tightness in the right trap may alleviate, providing a sense of relief.

Craving Salty Food at Night

The sensation of craving salty foods such as crisps, especially at night, may indicate a deficiency in sodium. When the body lacks sodium, it naturally craves salt to fulfil this deficiency. Additionally, regular exercise or physical activities that cause the body to sweat profusely, increase the requirement for sodium. To address this, it is recommended to increase the intake of sea salt, rather than sodium chloride. The gradual increase of sea salt consumption will decrease the craving for salty foods at night. This indicates that your sodium levels have been adequately replenished.

It is important to ensure that you have a sufficient intake of potassium alongside sodium.

Craving Dirt (Pica)

Craving dirt is not something most people experience on a regular basis. However, there are instances where individuals, particularly children or women who are menstruating and experiencing blood loss, may develop a craving for dirt. This unusual craving is often an indication that the body is deficient in iron. Even animals, like dogs, may exhibit this behaviour when they lack iron in their diet.

Iron is an essential nutrient that plays a crucial role in the body's functioning. When it comes to obtaining iron, red meat is considered one of the best sources. Red meat provides a highly bio-available form of iron, which means it is readily absorbed and utilized by the body. Compared to consuming iron from plant-based sources like spinach, red meat offers a more effective means of replenishing iron stores.

If diagnosed with anaemia or suspect an iron deficiency, incorporating red meat into the diet can be massively beneficial. Additionally, consuming organ meats such as liver, is another excellent way to boost the body’s iron levels.

Erectile Dysfunction

Erectile dysfunction is often linked to low testosterone levels. One of the key factors contributing to this condition is a deficiency of zinc. Zinc plays a crucial role in testosterone production, making it one of the best nutrients for addressing this symptom.

Selected Nutrient Recap

Please note this is not all the nutrients which your body requires on a daily basis but just a select few which we have highlighted.

1. Calcium: Numb, Tingling Fingers and Abnormal Heart Rhythm

Calcium is important for maintaining strong bones and controlling muscle and nerve function. Signs of severely low calcium include numb, tingling fingers and abnormal heart rhythms.

Most adults need 1,000 milligrams (mg) of calcium each day, though women over 50 and men over 70 need 1,200 mg. Milk, yogurt and cheese are good source of calcium, but if you can’t have or don’t like dairy, you can find this nutrient in calcium-fortified orange juice or breakfast cereal (check the nutrition label on the packaging to see if calcium has been included). Calcium can also be found in dark leafy greens like kale and broccoli.

2. Vitamin D: Fatigue, Bone Pain, Mood Shifts, and More

This vitamin is another that's crucial for bone health and may also prevent some cancers. Symptoms of a vitamin D deficiency are vast — including but not limited to fatigue, bone pain, mood changes and muscle aches or weakness.

Long-term vitamin D deficiency can be linked to some cancers and autoimmune diseases.

Most adults need 15 micrograms (mcg) of vitamin D each day, and adults older than 70 need 20 mcg. Vitamin D can be found in fortified milk or yogurt, fatty fish, such as salmon or tuna. Spend some time outside in the sunshine every day, too, as this is a great source of the nutrient. Ten to 30 minutes a few times a week of direct sunlight exposure (It is advisable to wear sunscreen if you are exposed to more than 10 minutes of direct sunlight).

3. Potassium: Muscle Weakness, Constipation, Irregular Heart Rhythm, and More

Potassium helps your heart, nerves, and muscles work properly and also delivers nutrients to cells while removing waste. Plus, it’s a useful nutrient that helps offset sodium’s negative impact on your blood pressure.

You could become low in potassium in the short term because of diarrhoea or vomiting; excessive sweating; antibiotics, laxatives, or diuretics; excessive alcohol consumption; or because of a chronic condition such as kidney disease. Symptoms of a deficiency include muscle weakness, twitches, or cramps; constipation; tingling and numbness; and an abnormal heart rhythm or palpitations.

For natural potassium sources, try bananas, milk, acorn squash, lentils, and kidney beans and other legumes. Adult men need 3,400 mg each day, and women need 2,600 mg.

4. Iron: Fatigue, Shortness of Breath, Cold Hands and Feet, Brittle Nails, and More

Iron is necessary to produce red blood cells, which carry oxygen throughout the body. When iron levels get too low, there may be a deficiency in red blood cells, resulting in a condition called anaemia. Some groups at increased risk of iron deficiency include menstruating women, growing individuals (such as children and pregnant women), and those following a vegan or vegetarian diet.

Anaemia can leave you with symptoms including weakness and fatigue, shortness of breath, a fast heartbeat, pale skin, headache, cold hands and feet, a sore or swollen tongue, brittle nails, and cravings for strange things like dirt.

To boost iron levels, eat iron-fortified cereal, beef, oysters, beans (especially lima, navy, and kidney beans), lentils, and spinach. Adult men and women over 50 need 8 mg per day, and adult women younger than 50 need 18 mg each day.

5. Vitamin B12: Numbness, Fatigue, Swollen Tongue, and More

Vitamin B12 aids the production of red blood cells and DNA, and improves neurotransmitter function. Vegetarians and vegans may be at particular risk for vitamin B12 deficiency because plants don't make the nutrient. People who've had weight loss surgery may also lack B12 because the procedure makes it difficult for the body to extract the nutrient from food.

Symptoms of severe B12 deficiency include numbness in the legs, hands, or feet; problems with walking and balance; anaemia; fatigue; weakness; a swollen, inflamed tongue; memory loss and difficulty thinking.

Adults need 2.4 mcg of B12 per day. It’s most commonly found in animal products, such as fish, chicken, milk, and yogurt. If you’re vegan or vegetarian, opt for foods fortified with B12, such as plant-based milk and breakfast cereals. You can also find B12 in most multivitamins.

6. Folate: Fatigue, Diarrhoea, Smooth Tongue, and More

Folate, or folic acid, is a B vitamin that’s particularly important for women of childbearing age, which is why prenatal vitamins usually contain a large dose. Folate supports healthy growth and function and can reduce the risk of birth defects, particularly those involving the neural tube (the brain and spine).

Symptoms of a folate deficiency include fatigue, irritability, diarrhoea, poor growth, and a smooth, tender-feeling tongue.

Women who could become pregnant should make sure they get 400 mcg of folic acid daily in addition to consuming food containing folate. Interestingly, folate is best absorbed by the body in supplement form, with 85 percent absorbed from supplements and 50 percent from food.

To get folate from food, eat fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.

7. Magnesium: Loss of Appetite, Nausea, Fatigue, and More

Magnesium helps support bone health and assists in energy production, and adults need between 310 and 420 mg, depending on sex and age. Although deficiency is uncommon in otherwise healthy people, certain medications (including some antibiotics and diuretics) and health conditions (such as type 2 diabetes and Crohn’s disease) can limit the absorption of magnesium or increase the loss of this nutrient from the body.

Magnesium deficiency can cause loss of appetite, nausea and vomiting, fatigue, and weakness. In more severe cases, it may also lead to numbness and tingling, muscle cramps or contractions, seizures, irregular heart rhythms, personality changes, or coronary spasms.

To help your levels return to normal, eat more magnesium-rich foods, such as almonds, cashews, peanuts, spinach, black beans, and edamame.

If you suspect you have a nutrient deficiency, talk to your doctor and request a blood test as they can help determine if you are deficient.

The best way to avoid or remedy nutrient deficiencies is to make sure you are eating a balanced, nutrient-rich diet.

Those at risk include the elderly, individuals with restrictive diets (such as vegans and vegetarians), pregnant women, and those who don’t consume a diet rich in fruits and vegetables.