Intro:
Everything around us is changing rapidly, from our eating habits to our sedentary lifestyle. Maintaining a balanced diet can be quite challenging. Which eventually leads to ignorance of our health. So in this blog, we will be discussing five common signs of nutrient deficiency and how to address them before they lead to serious health issues for our bodies!
1. Tiredness and weakness:
Feeling tired sometimes due to a hectic schedule can be one thing, but if you feel tired and weak all the time, then something is definitely wrong that needs your urgent attention. It can be a symptom of iron, vitamin B12 or magnesium deficiency. If the iron is low, it reduces the oxygen supply to our muscles and organs, causing exhaustion and fatigue. Vitamin B12 is very important for nerve function, and magnesium also plays a vital role in muscle and nerve functioning.
Specific foods to add to your diet:
- Iron: green leafy vegetables, iron-fortified food items.
- B12: vegetable juices and dairy products, fermented foods, probiotics and prebiotic foods, and root vegetables.
- Magnesium: dark chocolates, nuts/seeds, bananas, and whole grains.
Along with a good diet, yoga also helps in generating prana, which is life force energy. A lot of people in Bangalore are also looking for ways to improve their fitness and energy levels. Many people are also taking an interest in joining
Online Yoga Near Bangalore to boost their overall well-being from the comfort of their homes.
2. Hair fall and brittle nails:
If you are losing 50-100 hair strands in a day, that’s completely fine, but if you are losing it excessively, your body might be lacking protein, biotin, iron, or zinc in your diet. These nutrients are essential for healthy hair, skin, and even nails. If there is any sort of deficiency, it can result in the loss of hair follicles and even hinder the tissue growth and repair process for our body.
Specific foods to add to your diet:
- Add in biotin-rich foods like fortified grains and whole foods.
- Include iron-rich foods like green veggies, raisins, dates, and millet.
- Try to add zinc items like pulses, nuts, and seeds.
3. Slow wound healing and low immunity:
Ever wondered how we blame our immunity so casually if we fall sick very frequently? A weakened immune system can be linked to various deficiencies, like vitamins C and D. Vitamin C helps boost our immunity and production of collagen for fast recovery. Vitamin D is also crucial for building our immunity and even helps in managing mental health issues like anxiety and depression.
Specific foods to add to your diet:
- Vitamin C: Amla, strawberries, papaya bell peppers, and all the fruits.
- Vitamin D: Exposure to sunlight and vitamin D-fortified dairy products.
4. Sore tongue and cracks around the mouth:
Issues with the mouth and tongue can be painful and irritating at times, it also indicates that you might be deficient in vitamin B2 (riboflavin) or vitamin B3 (niacin). These nutrients support the formation of red blood cells in our bodies. Other than this, it also helps maintain healthy skin and mucous membranes.
Specific foods to add to your diet:
- Try to include low-fat dairy products, leafy greens, and niacin-rich foods such as peanuts, mushrooms, and whole grains.
5. Tingling sensation and numbness:
If you continue to feel tingling sensations or numbness in your hands and legs, it can be a symptom that you are deficient in vitamin B12 and folate. These nutrients are responsible for overall blood circulation, but if there is any deficiency, blood flow problems can cause tingling in different parts of the body. Other than this, it also helps in preventing neurological damage in our body.
This numbness can be managed well with yoga. That’s why many people have started incorporating mindful practices like the
Best Online Yoga Classes Free from the hassle of commuting through Bangalore’s traffic every day, making it a convenient choice for a healthier lifestyle.
Specific foods to add to your diet:
- Include dairy products, nuts, and seeds for vitamin B12.
- Eat folate-rich foods such as leafy greens, legumes, and citrus fruits.
Conclusion
Nutrient deficiencies can have a huge impact on your overall quality of life. One golden rule that we can follow to prevent these deficiencies is to make sure we are eating right by adding a variety of colorful foods to our diet and moving as much as possible in our day. The combination of food items also matters a lot when it comes to the absorption of nutrients in our body, so adding specific foods according to the requirement can be very beneficial.
Prevention is better than cure, so additionally, getting regular blood tests can help detect deficiencies early and prevent any potential health issues. If the doctor suggests any medication to increase the nutritional benefits, please include that in your routine, while having a good diet. Always remember! A healthy outside starts from the inside! So take the first step today! Your journey to a healthier life starts from here.
