Nutritional deficiencies: 8 signs and symptoms to watch out for and how to reduce health risks

Causes of weak bones: Pain in the joints or fragile bones could indicate a lack of calcium or Vitamin D. Consuming dairy products, fish, and fortified plant-based alternatives can improve bone health (Image: Canva)

If you feel fatigue and are exhausted all the time, struggle to concentrate, or notice hair fall for no apparent reason, these could be your body's subtle signs that signal a lack of essential nutrients. Nutritional deficiencies often start with minor symptoms that are easy to overlook but can lead to severe health issues if left unchecked.

According to a study published in PubMed, nutritional deficiencies occur when the body’s nutrient levels drop so low that it cannot perform its functions effectively. This deficiency not only disrupts daily life but also increases the risk of serious illnesses, including cancer, diabetes, and heart disease. A balanced diet is vital for good health and includes both macronutrients—such as carbohydrates, proteins, and fats—and micronutrients like vitamins and minerals, tells the study.

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A lack of macronutrients can result in conditions such as kwashiorkor, marasmus, delayed growth, slow wound healing, and higher susceptibility to infections. On the other hand, insufficient micronutrients like iron, folate, zinc, iodine, or vitamin A can lead to intellectual impairments, stunted growth, complications during pregnancy, degenerative diseases, and increased rates of illness or mortality. Addressing the symptoms through nutrient-dense foods or supplements is essential to prevent long-term health problems.

Constant fatigue: Feeling tired all the time can indicate a deficiency in iron, Vitamin B12, or Vitamin D. To combat this, include red meat, dairy, eggs, and fortified cereals in your diet.

Dry skin: Persistent dryness in the skin may signal a lack of essential fatty acids, Vitamin E, or zinc. Incorporate avocados, nuts, seeds, and fish into your meals to restore skin health.

Slow healing: If your wounds take longer than usual to heal, it could be a sign of Vitamin C, zinc, or protein deficiency. Boost your intake with citrus fruits, lean meat, and beans to support faster recovery.

Also read | Fatigue, muscle cramps, hair loss are warning signs that your body is running low on essential nutrients

Brittle nails: Weak, brittle nails (also hair) may point to a deficiency in biotin, zinc, or protein. Add eggs, whole grains, and nuts to your daily meals for stronger hair and nails.

Hair loss: Excessive hair thinning or loss can often be linked to low levels of iron, zinc, or Vitamin D. Focus on eating leafy greens, fish, and fortified foods to address the deficiency.

Mouth ulcers: Frequent mouth sores or cracks at the corners of the mouth may result from insufficient iron, folate, or Vitamin B2. Add leafy greens, dairy products, and legumes to your diet to help alleviate this issue.

Weak bones: Pain in the joints or fragile bones could indicate a lack of calcium or Vitamin D. Consuming dairy products, fish, and fortified plant-based alternatives can improve bone health.

Tingling limbs: Experiencing numbness or tingling in your hands and feet may suggest a Vitamin B12 or magnesium deficiency. Add fish, poultry, and whole grains to ensure your body gets the nutrients it needs.