Healthy Living

Shocking Signs Your Diet Is Lacking In Nutrients

Diet plays an important role in keeping your body healthy and far from diseases. Over the past years, numerous kinds of diets emerged, dividing people depending on their goals. 

Some eating plans encourage people to ditch animal-based foods, while others promote the importance of meat in the body. But both plant- and animal-based diets have health benefits. 

They can either help manage weight, improve the immune system or prevent certain diseases. However, not all people experience the positive effects of their eating plans. 

Some diets may do more harm than good. That is because people focus only on the types and quantity of food they eat and not on quality or nutritional value. 

Balance is important when trying a new form of diet. Vegans, vegetarians and meat lovers are all at risk of nutritional deficiency if they fail to balance quality and quantity of food. 

Signs Of Nutritional Deficiency


Dandruff is a skin disorder that causes itchy, flaking skin on the scalp. Low levels of zinc, vitamin B3, vitamin B2 and vitamin B6 in the blood could trigger the condition. 

To avoid dandruff and deficiency, try adding seafood, meat, legumes, dairy, nuts and whole grains to your daily diet for additional zinc. You can also get vitamins B3, B2 and B6 from poultry, meat, organ meats, fish, eggs, dairy, legumes, green vegetables, starchy vegetables, nuts and seeds, according to Healthline

Poor Night Vision

People think not being able to see in the dark is normal. But poor night vision can be a sign of nutritional deficiency. 

The diets that provide low levels of vitamin A can increase the risk of night blindness. This condition reduces people’s ability to see in low light or darkness.

Vitamin A supports the production of rhodopsin, a pigment in the retina that helps you see at night. Night blindness could lead to xerophthalmia, which damages the cornea and causes blindness.

The foods rich in vitamin A include yellow-orange colored vegetables, dark leafy greens, organ meats, dairy, eggs and fish. 

Brittle Hair and Nails

Your diet may be giving you brittle hair and nails because it lacks biotin. Also known as vitamin B7, it supports the process of energy production in the body. 

Low levels of biotin can cause brittle, thinning or splitting hair and nails. Eating raw egg whites is one of the main causes of its deficiency.

Raw egg whites provide the protein avidin, which reduces the absorption of biotin. Boost vitamin B7 in your body by eating organ meats, egg yolks, fish, meat, dairy, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains and bananas.

Bleeding Gums

This sign of nutritional deficiency occurs due to lack of vitamin C. The vitamin helps in wound healing and immunity and prevents cell damage.

Easy bruising, slow wound healing, dry scaly skin and frequent nosebleeds are other indications of having low levels of vitamin C. Eating two pieces of fruit and three portions of vegetables every day can help avoid deficiency. 

Mouth Cracks

Deficiencies in iron or B vitamins could lead to lesions in and around the mouth. In one study, researchers found that people with mouth ulcers are more likely to have very low levels of vitamin B1, vitamin B2 and vitamin B6.

diet A study in 2018 found that 31 percent of the U.S. population is at risk for one vitamin deficiency. Pixabay