Mouth ulcers and hair loss: Warning signs of vitamin deficiency to look out for (Image credit: iStock)
In today’s fast-paced world, maintaining a balanced diet can often be a challenge, leading to nutrient deficiencies. While most people associate nutrient deficiencies with common symptoms such as fatigue or pale skin, some deficiencies manifest themselves through more unusual signs, such as mouth ulcers, bleeding gumsor even restless legs syndrome. It is crucial to address the root causes of these less obvious symptoms and restore optimal health. So, to better understand these causes, we got in touch with dietician Parmeet Kaur, head of dietician at Marengo Hospital in Gurugram, who shares the signs that you may be deficient in vitamins.
Mouth ulcers or cracks at the corners of the mouth
Painful ulcers or cracks at the corners of your mouth, also known as angular cheilitis, may indicate a vitamin B2 (riboflavin) deficiency. Riboflavin is vital for cell function and energy production. Deficiencies in other B vitamins or iron can also cause similar symptoms. To address this, make sure your diet includes adequate amounts of dairy products, meat, fish, and fortified cereals.
Bleeding gums
Although poor dental hygiene is often the cause of bleeding gums, it can also be caused by a vitamin C deficiency. Vitamin C is essential for collagen synthesis, which keeps gums healthy. In addition to bleeding gums, you may notice frequent bruising, dry, flaky skin, and slow wound healing. Increase your intake of foods rich in vitamin C, such as broccoli, strawberries, bell peppers, and citrus fruits, to help prevent these symptoms.
Loss of hair
Hair loss can be a worrying sign of deficiencies in iron, zinc, linoleic acid, or niacin (vitamin B3). Iron deficiency, in particular, is a common cause due to its role in the production of hemoglobin, which carries oxygen to hair follicles. To combat hair loss, incorporate iron-rich foods into your diet, such as spinach, beans, lentils, and red meat.
Poor night vision and white growths in the eyes
A vitamin A deficiency can lead to poor night vision and the appearance of Bitot’s spots, which are white growths on the white part of the eyes. Vitamin A is essential for maintaining a strong immune system, healthy skin, and good eyesight. To prevent these symptoms, eat foods rich in vitamin A, such as liver, dairy products, and orange fruits and vegetables like carrots, sweet potatoes, and apricots.
Restless legs syndrome
Restless legs syndrome (RLS) is characterized by uncomfortable sensations and an uncontrollable urge to move the legs. While the exact cause of RLS is still unclear, it has been linked to low levels of magnesium and iron. Increasing your intake of these minerals may help alleviate symptoms. Whole grains, nuts, and seeds are excellent sources of magnesium, while iron-rich foods include chicken, red meat, and fortified cereals.
Numbness and tingling in hands and feet
Numbness and tingling in the hands and feet can be a sign of vitamin B12 deficiency. Vitamin B12 is essential for the production of DNA and the maintenance of healthy nerve cells. In addition to numbness and tingling, a vitamin B12 deficiency can cause fatigue, balance problems, and cognitive difficulties. To ensure adequate vitamin B12 intake, include animal products such as meat, fish, poultry, eggs, and dairy products in your diet.
Weakness and fatigue
Persistent weakness and fatigue may indicate deficiencies in iron, vitamin D, and vitamin B12. Iron deficiency anemia, which reduces the amount of oxygen reaching tissues, is a common cause of fatigue. Deficiencies in vitamins B12 and D may also contribute to these symptoms. To combat these deficiencies, incorporate eggs, lean meats, dairy products, and fatty fish into your diet.
Weak nails and hair
Weak nails and hair are one of the most obvious signs of a nutritional deficiency. If you notice that your hair breaks easily or that your nails are thin and crack, you may be deficient in biotin, also known as vitamin B7. Biotin is vital for healthy skin, hair, and nails. Muscle aches, tingling in the hands and feet, and chronic fatigue are other signs of a biotin deficiency. To address these symptoms, increase your intake of biotin-rich foods, such as leafy greens, nuts, seeds, and eggs.
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