Written By: Poorva Chavan | Updated: November 16, 2015, 4:04 PM
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Everyone suffers from one or the other kind of nutrient deficiency but seldom do you realise that your diet lacks these nutrients. There are definite signs your body shows that you can pick up on and ensure that your diet is rich in these essential nutrients.
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While biotin deficiency can cause hair thinning and loss, it's crucial to note that research on biotin supplementation for hair growth in those with normal biotin levels is limited. However, some people may still want biotin pills as part of their hair care regimen.
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Premature greying of hair: Greying of hair and dandruff both, are signs of vitamin B complex deficiency. Lack of essential fatty acids and antioxidants like selenium in your diet can also cause dandruff. Include foods like eggs, poultry, green leafy vegetables and fish and walnuts for essential fatty acids.
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Oral problems: Did you know that tooth decay is also a sign of nutrient deficiency? Lack of vitamin B6 and minerals like boron, silica and calcium may lead to tooth decay. Bleeding gums can result due to inadequate intake of bioflavonoids and vitamin C. Include foods like bananas, apples, brown rice and raisins to tackle tooth decay. Also bleeding gums can be easily cured by eating oranges, strawberries and bell peppers.
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Red or white acne like bumps on your cheeks, arms or butt: Appearance of these small bumps is an indicator that your body is deficient in essential fatty acids like omega 3, vitamin A and vitamin D. Fish is a rich source of essential fatty acids and including it in your diet should be a must. Also include foods like carrots and leafy green vegetables as they are rich in vitamin A. Safe exposure to sunlight is the best source of vitamin D.
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Nail abnormalities: Inflamed cuticles are a sign of zinc deficiency and so are cracked fingertips. Lack of vitamin E or essential fatty acids may also cause these abnormalities. Include seafood like oysters and clams to beat zinc deficiency and vitamin E deficiency. Also nuts and spinach are an excellent zinc source.
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Cracked corners of your mouth: Corners of your mouth start cracking if your diet lacks protein. It can also be a sign of iron, zinc or vitamin B deficiency. Make sure you include poultry and eggs in your diet, salmon and oysters are also a good source of these nutrients. Include foods rich in vitamin C to help in absorption of iron.
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Tingling, pricking or numbness in your hands or feet: Deficiency of Vitamin B complex especially B6, B12 and folate, affects the peripheral nervous system which causes numbness in your hands. Include cereals, green leafy vegetables, chicken, eggs, legumes, milk and milk products in your diet.
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Muscle cramps: They are a sign of calcium, magnesium and potassium deficiency. Include, almonds, leafy vegetables, milk products and apples in your diet to prevent frequent muscle cramps.
