Signals of micronutrient deficiencies
So many of us worry about the calories in foods we tend to forget about the micronutrients that we can miss out on if we cut back too much, or more so cut out food groups. Our bodies will show signs and have symptoms if we are deficient in any vitamins or minerals. Therefore you need to make sure your diets have a great range of variety to capture all these micronutrients.
Deficiencies signals are considered clues of underlying nutrient deficiencies rather than clear-cut answers to nutritional problems. I have listed below some signals and the possible nutrient responsible.
Signal Possible nutrient responsible
-Red or swollen tongue Iron
-Poor circulation (cold hands/feet) Iron
-White spots on fingernails Zinc
-Lack of taste or smell Zinc
-Dandruff Zinc, vitamin E, Essential Fatty Acids
-Dry Skin Essential Fatty Acids
-Mouth ulcers B-group vitamins
-Burning feet Vitamin B5
-Easy bruising and bleeding gums Vitamin C
-Dry sore eyes Vitamin A, Zinc, Vitamin B2
-Burning mouth Vitamin D
-Restless legs Magnesium
-Cramps Magnesium and Calcium
-Insomnia and agitation at night Calcium
-Brittle nails Calcium
-Ridged fingernails (vertically) Calcium
-Splitting peeling or cracked fingernails (low stomach acid), protein, essential fatty acids
-Poor hair quality Protein, essential fatty acids, iodine
-Eye floaters (clear fragments floating
across field of vision) Vitamin B12, Folate, Vitamin K
Iron is the nutrient required by the body to carry oxygen in the blood to each of the body cells. Iron does this by forming part of the protein haemoglobin, which carries oxygen from place to place in the body. Iron is also a structural component of the protein myoglobin, which is the protein in muscles that makes oxygen available for muscle contraction. Dietary sources of Iron are Infant cereal (rice, dry, instant), curry powder, protein powder, oysters, cocoa powder, sesame paste, dried seaweed, chilli powder, mussels, pumpkin seeds, parsley, wheat germ, liver, lamb, steamed octopus and licorice, plus many other nuts.
Zinc is a trace mineral that participates as a co-factor (a substance that takes part or facilitates a chemical reaction) to more than 100 enzymes in every organ of the body. Where ever protein is present, so is zinc. Nearly all body cells contain at least some zinc, with the highest concentrations being in the bones, the prostate gland and the eyes. However, muscle accounts for most of the body’s mass. Because tissues do not readily give up their zinc when blood levels fall, zinc needs to be consumed in the diet regularly. Dietary sources of zinc are raw oysters, beef-chuck steak, lamb, cocoa powder, pumpkin seeds, sunflower seeds, and plain yoghurt.
