Signs you are not getting enough nutrients:

Overview

Healthy diet not only provides you with energy but it fuel your body with needed nutrients. A lack of some nutrients may affect your skin, nails, hair and gums. Nutritional deficiencies need to be examined by medical diagnosis and your doctor will give you appropriate treatment so don’t use any supplements before referring to your doctor.

1. Dry, Parched Skin

Dry and flaky skin at cold weather is not common. It can be due to omega-3 deficiency. Omega-3 is responsible for nourishing lipid barriers that keep germs and bacteria out of your skin. Moreover deficiency may lead to wrinkles and it is cause by dehydration. Have a diet rich in omega-3 by increasing consumption of fatty fish, such as salmon and sardines, along with walnuts, flaxseed and chia seeds.

2. A Pale Complexion

Pale skin may be due to iron deficiency anaemia. Iron deficiency will make red blood cells smaller and then they are filled with less haemoglobin and become less red that is why your skin appear pale. The result is paler skin that’s most noticeable on the linings of your eyelids and your mucus membranes (for instance, the tissues inside your mouth). Iron deficiency is checked by blood test and upon doctor diagnosis. Iron rich sources: meat, fish ,poultry, lentils and fortified food.

3. Cracked and Sore Lips

Cracking at the corners of the mouth, a swollen, dark-red tongue and swollen mouth and dry lips may be due to riboflavin deficiency. If left untreated it can lead to nerve damage and tingling in toes feet. Consuming almonds, salmon, broccoli, cheddar cheese and eggs to prevent riboflavin deficiency.

4. Stubborn Acne

Some nutrient deficiencies might make breakouts more frequent or more severe. Omega-3 is a powerful anti-inflammatory that keep out bacteria and germs in case of deficiency it may lead to acne.

5. Wounds That Just Won't Heal

Cuts and scrapes that don’t heal are signal of protein deficiency. So aim to have 20-30 grams of protein at each meal and 10-15 grams at each snack. You can get protein from fish, meat, milk, tofu, soy and lentils. Have plenty of fruits and vegetables that are rich in vitamin C and antioxidants.

6. Bleeding Gums

If you’re a devoted flosser and your gums start bleeding for no apparent reason, you might be dealing with a vitamin K deficiency. Vitamin K plays a role in blood clotting and it activates a cascade of pro-clotting factors to stop bleeding after cut.

Vitamin K deficiency is generally pretty rare, so check with your doctor and dentist to investigate the cause of your bleeding. But you can get plenty of this nutrient from dark, leafy green veggies, including Brussels sprouts and kale.

7. Brittle Nails

If you’re constantly dealing with painful hangnails and nail breaks, your diet might be low in biotin. Biotin nourishes your nails’ growth plates and deficiency will lead to irregular growth of your nails. Getting more biotin helps your nails to become strong. Eggs, nuts and whole grains are good source of biotin.

8. Misshapen or Discoloured Nails

Low iron levels can lead to whitened or ridged nails and can even cause concave and spoon-like nails. A biotin deficiency ups your risk of fungal infections that can cause ridging and discoloration, while a vitamin B-12 deficiency can make your nails take on a brownish hue. See a doctor if you’re noticing abnormalities in your nails; you might need medical treatment to clear an infection or correct the deficiency.

9. Thinning Hair

Protein or vitamin C deficiencies will lead to brittle and thinning hair. That’s because vitamin C helps you make collagen one of the building blocks of healthy hair and a strong hair follicle while protein supplies amino acids for collagen (and other protein) synthesis. Biotin might also play a role.

10. Premature graying

Certain nutrient deficiencies can make you go gray. Copper helps you create melanin, one of the pigments that gives your hair its colour. In addition low vitamin D may Snack on almonds or hazelnuts for copper and drink fortified dairy products (or fortified milk alternatives) for vitamin D.

Sources:

https://www.livestrong.com/slideshow/1012886-10-weird-signs-not-getting-enough-nutrients/?slide=12

https://www.glutenfreeandmore.com/issues/do-you-have-nutrient-deficiencies-from-celiac-disease/