Sooner or later the body will signal anything that it lacks and it is never a good thing when that happens. Normally it would mean that you will either get sick or experience bad changes on your hair, skin, eyes, nails, pain anywhere, getting swollen or easy bruising. The list is endless so what matters is to always remember that prevention is better than cure. Nutrient deficiency is the result of a lack of healthy balanced meals, some diseases or medication can lead to nutrient deficiency. Let us look into what happens to your body if it lacks certain nutrients.

1.Fatique

If you are constantly feeling fatigued and weak even after a good rest, it could indicate a lack of iron in your diet. Iron assists in producing haemoglobin in red blood cells giving you enough healthy red blood cells. When you lack iron, your red blood cells will not work efficiently to deliver oxygen to your organs and tissues. Your body will lack the energy it needs leaving you feeling irritated, weak and tired.

A woman who experiences very heavy menstrual cycles is more likely to suffer from iron deficiency as well as pale skin because heavy flow could lead to the loss of too much iron. When you take an iron supplement, it is best to take it with Vitamin C because it helps with the absorption of iron into the bloodstream.

N.B limit tea or coffee when taking iron supplements or drink them at least 3 hours before because they interfere with iron absorption. Take it with water or orange juice as it is high in Vitamin C.

What to eat – Red meat/beef, beans, leafy greens like spinach, broccoli, fortified cereals, chicken & beef livers, oysters, mussels, legumes, dried fruits, pumpkin seeds, sesame seeds, oats, quinoa, prunes/prunes juice and dark chocolate.

2.Muscle Cramps

Potassium, magnesium, calcium and sodium are the nutrients you need if you experience cramping.

What to eat –  dark leafy greens, broccoli, squash, hazelnuts, almonds, cherries, bananas, apples and grapefruit.

3.Weak Bones or Osteoporosis

Fragile bones that break easily, loss of bones, poor bone development and low bone mass are the results of calcium and Vitamin D deficiency. Your body needs sunshine to get enough Vitamin D. Adults over 65 and dark-skinned people are at a higher risk of lack of Vitamin D. It is the only nutrients our body produces when it is exposed to sunlight. A rather complicated one because we wear sunscreen a lot to avoid skin cancers and to avoid issues like pigmentation.

What to eat – top of the list for your breakfast should include orange juice, egg yolks, mushrooms, and cereals with soy milk or cow’s milk and the other top foods to eat are salmon,  sardines, canned tuna, cod liver oil.

4.Anaemia

Anaemia is well-known caused by lack of iron but it is also a symptom of folic acid deficiency or Vitamin B12 that causes lethargy (lack of energy), fatigue, palpitations, breathlessness, tinnitus, feeling faint, pale skin, headaches, mouth ulcers, pins and needles. 

What to eat – fortified foods, dairy products, fish, eggs, meat, yeast extracts, Brussels sprouts, broccoli, peas and green vegetables. Supplement with Vitamin B12 or folic acid. Please note if you are a woman trying to conceive, it is best to make certain you are never low on folate as it may cause temporary infertility or make it hard to conceive. As a pregnant woman, it might cause pregnancy complications and birth defects.

5.Night Blindness

It can be caused by lack of Vitamin A, cataracts or if you are near-sighted. People with night blindness are a hazard driving in the night and should avoid it but the right diet and corrective eyeglasses or lenses may help prevent and reduce the risk of it. It can also be the result of genetic conditions or birth defects that are not preventable or treatable by corrective lenses.

What to eat – certain orange coloured vegetables are excellent sources of Vitamin A and the best first well known being carrots including sweet potatoes, pumpkins, spanspek (cantaloupe), mangoes, papaya, red grapefruit, watermelon, tangerine, nectarine, apricots, butter, most types of cheese such as goat cheese, cheddar,  blue cheese, cream cheese, feta cheese and few others.

6.Poor Concentration and Memory

Lack of B Vitamin can cause poor concentration. It helps the body with metabolising proteins and fats and converts food into energy for fueling mental health.

What to eat – turmeric, red meats, eggs, fatty fish, dark chocolate, nuts, pumpkins seeds, coffee, green tea

7.Constipation

Lack of fiber-rich foods and not drinking enough liquids can be the cause of constipation. If you feeling constipated a lot, change diet, and avoid your fish & chips, fast foods, microwave food, processed foods or frozen foods, drink plenty of water and fruits or vegetable natural sweetened juices.

What to eat – peanuts, pecan nuts, almonds, pears, apples with skin on, berries, green peas, chickpeas, soybeans, kidney beans, black beans, carrots and broccoli.

8.Unusual cravings

Unusual cravings are not only for pregnant women. Lack of enough proteins can cause it and generally not eating, lack of sleep and thirst can play a role.  Plan your meals because the cravings can be a lack of a variety of nutrients due to not eating. Being extremely hungry can cause you to have more unhealthy cravings and will also lead to obesity amongst other issues.

What to eat – if the craving hits you grab a healthy snack bar, dark chocolate, greek yogurt, vegetable chips, olives, dates and berries.

9.Weak Nails

Zinc play important role in cell division and growth. Taking zinc will assist with weak brittle nails.

What to eat – oysters, lobsters, shellfish, seeds, nuts, dairy products, poultry, meat, whole grains,  beans, cereals, legumes,

10.Frequent Nose Bleeds and Bruising

If you bruise easily or get frequent nose bleeds then you might have poor blood clotting and you need to add some Vitamin K to your diet.

What to eat – lettuce, spinach, Brussel sprouts, kale, broccoli, soybeans, blueberries and strawberries.

Nutrient deficiency can cause long-term problems or serious medical conditions if left untreated for a long time. A diet change or eating the right nutrients for a specific problem might reduce the risk. If eating the correct nutrients does not help with the problems then seek medical attention immediately. Other ailments or diseases might be caused by other underlying medical issues or genetic problems. Note that other diseases might start with smaller issues or resemble small problems and will get worse with time if ignored.

**THE CHOICE IS YOURS. WHEN YOU EAT YOU CHOOSE TO EITHER BUILD A HEALTHY BODY OR POISON YOURSELF**