Nowadays, one is aware of nutritional deficiencies and the increased incidence of malnutrition.
We frequently don’t want to go to the doctor for minor issues, but we don’t realize that the minor symptoms could be a sign of something more serious.
The body and one’s mental health are both impacted by malnutrition. One’s body experiences less stress and is less likely to develop other diseases when one takes the recommended amounts of nutrients and minerals.
One is aware of the fact that vitamins and minerals are necessary things for one’s body but we still tend to ignore the importance of these which results in various underlying diseases.
14% of India’s population is undernourished, as stated by ‘ The state of food security and nutrition in the world, 2020’.
One should keep an eye on these signs of Nutritional Deficiencies.
1 – Brittle Hair and Nails: Do you think your nails deteriorate quickly? and frequently feel delicate when touched? This could result from a lack of vitamin B7. A lack of biotin can cause one’s nails to seem mushy and brittle. If your hair falls out easily and you frequently experience cramps, muscle soreness, etc., you should make sure you’re getting enough biotin in your diet because it helps to maintain healthy skin and creates keratin, which is essential for having strong hair and nails.
How to maintain Biotin?
It’s said that people above 18 years should include at least 30mg of Biotin regularly so as to maintain its adequacy. One can intake Biotin through Sunflower seeds, Carrots, Egg Yolk, Corn, green peas, whole grains, etc. One can also consult a doctor as Biotin is also available in multivitamins.
2 – Mouth Users or Cracks in corners of the mouth: one may notice the crack on their lips but ignore this because of the cold weather, it can also be a sign of a lack of vitamin B including vitamins B1, B2, B3, and B12. It can also be due to the lack of Iron in one’s body. The lack of Vitamin B is also known as Riboflavin.
How to maintain Vitamin B in the body?
One can apply lip balm, cold creams, etc for immediate help.
For long-term fixing, one should include foods rich in Riboflavin that include Nuts, eggs, Beans, Meat, milk, Cheese, etc.
3 – Bleeding Gums: Vitamin C deficiency results in Bleeding Gums. Children often suffer from this as they lack vitamin C in their bodies. One should intake vitamin C as it helps in the healing process of one’s body.
How to maintain Vitamin C in the body?
Food like sprouts, tomatoes, blackcurrant, citrus fruits like oranges, lemons, and vegetables like cauliflower and cabbage, all of these are good sources of Vitamin C.
4 – Pale skin: If your skin is paler, it happens when blood is less red which is because of iron deficiency. If one is feeling extreme dizziness and breathlessness, this might also be due to a lack of iron.
Maintaining Iron in the body
one should include red meat, red kidney beans, chickpeas, nuts, and liver so as to maintain Iron in the body.
5 – Headache: If one’s suffering from frequent headaches then there might be a chance that they’re not getting an adequate amount of sunshine and Vitamin D.
How to maintain Vitamin D?
one should get direct sunlight, and include fish, egg yolk, and fortified food in their diet.
Lack of Nutrients also affects one’s mental health and makes them feel various mental issues.
Unhappiness?
Well, Vitamin D produces Adrenaline and dopamine in one’s body. The deficiency of Vitamin D results in hormonal imbalance and affects one’s mood.
Depression?
Lack of Iron causes anxiety and depression, resulting in breathlessness and headaches.
One should include Selenium in one’s diet as it helps with depression. Lack of selenium also causes these issues.
 Multivitamins, hazelnuts, etc are good for having a positive impact on these.
A deficiency of Vitamin B12 is also responsible for irritability and depression.
Confusion and Sleeplessness?
It’s said that a lack of Magnesium results in all of these including asthenia, headache, and hyperexcitability.
Dementia?
Folate deficiency causes Alzheimer’s disease and forms of dementia.
One should include leafy green vegetables, broccoli, etc to maintain Folate level in the body.
20 powerful Mood booster food include
- Avocado
- Blueberry
- Coconut
- Potatoes
- Broccoli
- Eggs
- Dark chocolate
- Flaxseed
- Yogurt
- Green tea
- Honey
- Mussels
- Oatmeal
- Orange juice
- Pistachios
- Spinach
- Salmon
- Walnut
- Swiss Chard
- Water
Some Nutrition tips to uplift oneself
-  One should exercise daily as it affects our mood and energy levels. Daily exercise maintains body movement and helps in the digestion of food and good metabolism. It keeps us engaged and helps clear one’s minds by doing something productive.
- One should include good, nutrient-rich, healthy food in the daily diet and avoid junk food. Good food results in a good maintained body and mind. Good food helps our mood too.
- One should give priority to health first and not overburden themselves with things.
As The body places a great deal of importance on nutrients. Their absence has an impact on both our physical and mental health. By using these techniques, one can at least determine whether their body is deficient in nutrients and add a rich supply of vitamins to their regular diet. To obtain a prescription for multivitamins, one can consult with a doctor. One’s mental health is impacted by vitamin deficiency, which can lead to numerous mental diseases. One should take care of themselves and allow their body and mental health time.
