ശരീരത്തിൽ ഓരോ വിറ്റാമിൻ കുറയുമ്പോഴും ശരീരം കാണിച്ചുതരുന്ന ലക്ഷണങ്ങൾ /Dr Manoj Johnson
1. Brittle hair and nails
A variety of factors may cause brittle hair and nails. One of them is a lack of biotin.
Biotin, also known as vitamin B7, helps the body convert food into energy. A deficiency in biotin is very rare, but when it occurs, brittle, thinning, or splitting hair and nails are some of the most noticeable symptoms.
Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps, and tingling in the hands and feet (1).
Pregnant women, heavy smokers or drinkers, and people with digestive disorders like Crohn’s disease are at the greatest risk of developing biotin deficiency.
Also, the prolonged use of antibiotics and some anti-seizure medications is a risk factor (2Trusted Source).
Eating raw egg whites may cause biotin deficiency as well. That’s because raw egg whites contain avidin, a protein that binds to biotin and can reduce its absorption (1, 3Trusted Source, 4Trusted Source).
Foods rich in biotin include egg yolks, organ meats, fish, meat, dairy, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains, and bananas (5Trusted Source, 6Trusted Source).
Adults with brittle hair or nails might consider trying a supplement that provides about 30 micrograms of biotin per day.
Mouth ulcers or cracks in the corners of the mouth
Lesions in and around the mouth may partly be linked to an insufficient intake of certain vitamins or minerals.
For instance, mouth ulcers, also commonly referred to as canker sores, are often the result of deficiencies in iron or B vitamins.
One small study notes that patients with mouth ulcers appear to be twice as likely to have low iron levels (10Trusted Source).
In another small study, around 28% of patients with mouth ulcers had deficiencies in thiamine (vitamin B1), riboflavin (vitamin B2), and pyridoxine (vitamin B6) (11Trusted Source).
Angular cheilitis, a condition that causes the corners of the mouth to crack, split, or bleed, can be caused by excess salivation or dehydration. However, it may also be caused by an insufficient intake of iron and B vitamins, particularly riboflavin (10Trusted Source, 11Trusted Source, 12Trusted Source, 13).
Foods rich in iron include poultry, meat, fish, legumes, dark leafy greens, nuts, seeds, and whole grains (14Trusted Source).
Good sources of thiamine, riboflavin, and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds (15Trusted Source, 16Trusted Source, 17Trusted Source).
If you experience these symptoms, try adding the foods above to your diet to see if your symptoms improve.
4. Poor night vision and white growths on the eyes
A nutrient-poor diet can sometimes cause vision problems.
For instance, low intakes of vitamin A are often linked to a condition known as night blindness, which reduces people’s ability to see in low light or darkness.
Another early symptom of xerophthalmia is Bitot’s spots, which are slightly elevated, foamy, white growths that occur on the conjunctiva or white part of the eyes.
The growths can be removed to a certain extent but only fully disappear once the vitamin A deficiency is treated (26Trusted Source).
Fortunately, vitamin A deficiency is rare in developed countries. Those who suspect their vitamin A intake is insufficient can try eating more vitamin-A-rich foods, such as organ meats, dairy, eggs, fish, dark leafy greens, and yellow-orange colored vegetables (27Trusted Source).
Unless diagnosed with a deficiency, most people should avoid taking vitamin A supplements. That’s because vitamin A is a fat-soluble vitamin, which, when consumed in excess, can accumulate in the body’s fat stores and become toxic.
Scaly patches and dandruff
Seborrheic dermatitis (SB) and dandruff are part of the same group of skin disorders that affects the oil-producing areas of your body.
Both involve itchy, flaking skin. Dandruff is mostly restricted to the scalp, whereas seborrheic dermatitis can also appear on the face, upper chest, armpits, and groin.
The likelihood of these skin disorders is highest within the first 3 months of life, during puberty, and in mid-adulthood.
Studies show that both conditions are also very common. Up to 42% of infants and 50% of adults may suffer from dandruff or seborrheic dermatitis at one point or another (29Trusted Source, 30Trusted Source).
Dandruff and seborrheic dermatitis may be caused by many factors, with a nutrient-poor diet being one of them. For instance, low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) may each play a role (13, 29Trusted Source, 31).
While the link between a nutrient-poor diet and these skin conditions is not fully understood, people with dandruff or seborrheic dermatitis might want to consume more of these nutrients.
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