A Harvard-trained gastroenterologist, Dr. Saurabh Sethi, shares key insights into subtle signs that indicate a lack of essential nutrients.

These symptoms, if ignored, can lead to severe health issues, emphasizing the importance of balanced nutrition.

Brittle Nails

Weak or Easily Broken Nails

Brittle nails often point to a deficiency in protein and iron. Nails are primarily composed of keratin, a protein essential for the structural integrity of nails, skin, and hair. A diet lacking protein-rich foods like eggs, lean meat, and sweet potatoes reduces keratin production, causing nail fragility.

The Role of Iron

Iron deficiency limits oxygen transport in the body, impacting nail health. Foods like leafy greens, lentils, seafood, and whole grains are excellent iron sources. Recommended daily iron intake varies: men require 8 mg, while women need 18 mg during reproductive years and 8 mg post-50.

Risks of Deficiency

Untreated iron deficiency can result in heart issues, while excessive iron intake may harm the liver. Striking a balance in protein and iron consumption is critical.

Eyelid Twitching

Magnesium Deficiency

Eyelid twitching or muscle spasms often signal a magnesium deficit. Magnesium regulates bone-health, nerve function, and muscle contractions. Insufficient magnesium allows excessive calcium in nerve cells, triggering twitching.

Sources of Magnesium

Dear Lykkers, foods like spinach, nuts, bananas, and avocados provide magnesium. Daily recommendations suggest 420 mg for men and 320 mg for women. Low magnesium levels can lead to severe complications such as seizures or abnormal heart rhythms, while excess may cause digestive issues.

Joint Clicking

Vitamin D and Calcium Deficiency

Clicking joints may result from inadequate vitamin D or calcium, which are crucial for-bone strength. Deficiency weakens bones, increasing inflammation and joint sounds. However, occasional joint popping without pain is typically harmless.

Rich Sources of Nutrients

Vitamin D is abundant in oily fish, mushrooms, and egg yolks, while calcium is present in dairy and leafy greens. The recommended daily intake is 800 IU for vitamin D and 1,000 mg for calcium.

Excessive Intake Risks

Overconsumption of vitamin D or calcium can lead to side effects like nausea or frequent urination.

Premature Gray Hair

Vitamin B12 and Copper Deficiency

Early graying is linked to deficiencies in vitamin B12, crucial for red blood cell production, and copper, essential for melanin production. Foods such as eggs, salmon, clams, and organ-meats provide these nutrients.

Balancing Intake

While vitamin B12 deficiency causes fatigue and memory issues, excessive intake might result in digestive problems. Similarly, too much copper can lead to liver damage.

Bruising Easily

Vitamin C Deficiency

Frequent, unexplained bruising can indicate low vitamin C, vital for collagen production. Collagen supports blood vessel strength, reducing vulnerability to injuries.

Key Nutrients for Blood Clotting

Vitamin K1, found in leafy greens and soybeans, also plays a role in preventing bruising by aiding blood clotting. Balancing intake is important, as excess vitamin C or K1 can have adverse effects.

Recognizing these signs early and addressing nutritional deficiencies through a balanced diet can prevent serious health complications. Prioritizing nutrient-rich foods and regular health check-ups ensures overall well-being.