It’s so sneaky, you wouldn’t even think malnutrition is the cause of your problems. Let’s see how nutrition deficiency could be affecting you and you might not even know it. And what to eat in order to improve your overall health and avoid sickness.
1. Is your hair falling out?
Did you know it’s normal to lose about 100 strands of hair a day? But if you start to experience sudden severe hair loss, this could be a sign of low iron levels. If you also experience headaches, feel dizzy or have low energy, you should reach for red meat, shellfish, beans and dark, leafy greens.
2. Pregnant women should have more…
Food, rich in folate (folic acid). It helps the body make red blood cells, which carry oxygen throughout the body. If you don’t have enough red blood cells, the body can’t function at its best, it needs oxygen. To get folate from food, go for beans, lentils, fresh fruits and leafy greens. If pregnant (or planning), also get food rich in iron. Some foods that are rich in iron include liver, sardines, spinach and broccoli.
3. Aching bones
If you experience severe pain in your bones, you probably lack vitamin D. A vitamin, which your body cannot produce but sun can! Get your daily dose with a 15-minute walk or grab some fish, rich in vitamin D (salmon, trout, swordfish, herring, sardines, canned tuna), oysters, shrimp, mushrooms or eggs.
4. Wounds taking ages to heal?
Well not ages, but a long time. And not even wounds, it could be just inflamed gums or you bruising easily. The culprit: vitamin C or rather lack of it. You can find plenty of it in kiwi, oranges, broccoli and red bell peppers. Yes, lemon is not the winner when it comes to vitamin C content. Fun fact: kiwi contains almost twice as much vitamin C as lemon does.
5. Your heart skips a beat
Symptoms of serious calcium deficiency include abnormal heartbeat, numbness and tingling. So, go for salmon, broccoli and dairy products – milk, yogurt or cheese. And may we suggest to go see a doctor. Just to make sure your issues are really due to calcium deficiency.
6. Not seeing things as you used to?
We mean it literally. If your eyesight is getting worse, increase your vitamin A intake. Vitamin A deficiency (VAD) is the leading cause of preventable blindness among children, according to the WHO. You can find plenty of vitamin A in leafy greens, carrots, eggs and cantaloupe.