The body has many systems designed to keep it functioning optimally. In turn, those systems need vitamins and minerals to maintain health and overall wellness, and without them, the body faces several challenges, some of which are deadly in the long run.
For these reasons, many experts recommend psyllium husk fiber supplements, which are known for regulating blood sugar levels, supporting weight loss, and helping relieve constipation. However, you should watch out for signs of vitamin and mineral deficiency, which include hair loss and mouth ulcers.
Continue reading to learn about five common signs of potential vitamin and mineral deficiencies.
1. Hair loss
Hair loss is a common symptom of vitamin deficiency, especially among males aged 45 to 50. The primary mineral missing for hair loss is iron. However, there is a combination of nutrients that may help prevent or slow down the hair-loss process.
For example, iron can help your hair remain rooted and continue to grow, and linoleic acid contains essential fatty acids required for hair growth and maintenance. Also, you can count on biotin or vitamin B7 to reverse the hair-loss trend.
Some foods, such as meat, fish, dark leafy greens, and whole grains, help supply the necessary vitamins and nutrients. To counter hair loss, create a diet around these foods.
2. Poor night vision and growth
If you’re having trouble seeing at night coupled with white growths on the eyes, you’re witnessing a vitamin A deficiency. This condition can reduce your ability to see in low light or darkness, leading to night blindness.
Vitamin A is critical to the production of rhodopsin, a pigment that aids night vision and is found in the retina of each eye. You have to deal with this issue so that it doesn’t degenerate into xerophthalmia, a condition that can damage your cornea, ultimately leading to blindness.
A good vitamin A dose can reduce the symptoms and possibly reverse the issue. Consider eating more foods rich in vitamin A, such as dairy, carrots, eggs, and fish.
3. Mouth ulcers and cracks
Lessons and cracks can form in and around the mouth, which can be linked to a deficiency of some vitamins and minerals, including B vitamins and iron. Studies have shown that individuals with recurring mouth ulcers had deficiencies in thiamine (vitamin B1), riboflavin (vitamin B2), pyridoxine (vitamin B6), or a combination of all three.
Foods rich in these vitamins can help the situation, including poultry, meat, legumes, nuts, and seeds, which are good sources of thiamine, riboflavin, and pyridoxine. While these foods can help, consult a healthcare professional to discuss the symptoms and provide healthy directives.
4. Brittle hair and nails
Several factors are responsible for brittle hair and nails, but the lack of biotin (vitamin B7) seems to be the primary reason for these symptoms. Biotin helps the body convert food into energy, and while a deficiency is somewhat rare, it can lead to brittle, thinning hair and nails.
In some cases, the prolonged use of antibiotics and eating raw egg whites may cause biotin deficiency. To counter the symptoms, consider adding foods rich in biotin, such as fish, dairy, spinach, broccoli, sweet potatoes, yeast, whole grains, and bananas.
5. Red or white skin bumps
Red or white skin bumps are signs of keratosis, which appears on the skin around the cheeks, arms, thighs, or buttocks like goosebump-like bumps. While this condition mostly appears in childhood and disappears later, it can occur in adults. It’s a sign that too much keratin is produced in the hair follicles.
Further, research has shown that keratosis pilaris may have a genetic component, meaning that a person is more likely to have it if a family member has it. However, people with diets low in vitamins A and C may suffer from the condition.
Medicated creams can be used to treat the condition, and foods rich in vitamins A and C, including vegetables and fruits, can be added to a diet.
Conclusion
A good diet rich in vitamins and minerals will arrest most of these conditions caused by deficiencies. If left unattended, they could deteriorate to more serious medical issues. However, if you notice these symptoms, consult with your physician before making significant dietary changes, especially if you’re considering supplementation as a solution.
Image: Mariana Medvedeva on Unsplash
