Dr. Saurabh Sethi, Harvard University Hospital, USA, pointed out 5 signs that the body is lacking nutrition, including deformed nails, eye twitching, premature gray hair, and easy bruising.
In a 1.6 million-view video, Dr. Sethi, now an Internal Medicine and Gastroenterology physician, points out how small signs like brittle and deformed nails, creaky joints, and premature graying of hair can signal malnutrition. . If left untreated, this condition can lead to serious health problems such as bone fractures and heart disease. Dr. Sethi’s video comes after a recent study in the journal Lancet, which found that 50% of the world’s population does not consume enough micronutrients.
Nails break easily
Brittle nails can be a sign of protein and iron deficiency. Nails are made primarily of keratin, a protein that also helps form the tissues of hair and the outer layer of skin. Not eating enough protein-rich foods such as eggs, lean meat and sweet potatoes will cause the body to lack keratin, causing nails to lose structure. The federal health agency recommends 0.8 grams of protein per kilogram of body weight. For example, a person weighing 68 kg should consume about 54 grams of protein per day.
Iron is a major component of hemoglobin, a protein in red blood cells that helps transport oxygen from the lungs to other tissues. Iron deficiency causes nails to lack oxygen and become brittle. According to a study published in JAMA Network Open, about 25% of Americans do not get enough iron from food. Untreated iron deficiency can starve the heart of oxygen, leading to arrhythmia and heart disease.
Men should consume about 8 mg of iron per day, while women should consume 18 mg between the ages of 19 and 50 and 8 mg after age 51. Women need more iron due to iron loss during menstruation, pregnancy and breastfeeding.
However, too much protein can lead to indigestion and fatigue, and too much iron can lead to liver disease and diabetes. Therefore, experts recommend supplementing the two substances appropriately.
Brittle nails are a sign of protein and iron deficiency. Image: Dr Vaidji
Eye twitching
Eye twitching can be a sign of magnesium deficiency. Magnesium is an essential mineral that helps bones grow while maintaining nerve function and muscle contraction. Magnesium deficiency can cause too much calcium to flow into nerve cells, overstimulating them leading to seizures.
According to a 2020 study in the Journal of the American Osteoporosis Society, at least 50% of people in this country do not get enough magnesium. Men should supplement at least 420 mg of magnesium per day, and women should supplement 320 mg. Foods rich in magnesium include spinach, avocados, nuts, bananas and peanut butter. Extremely low magnesium levels can lead to seizures or arrhythmias. However, too much magnesium is linked to diarrhea, nausea, and stomach cramps.
Joints creak
Joint creaking can be a sign of vitamin D3 or calcium deficiency. Vitamin D and calcium are important in maintaining musculoskeletal health. Lack of these two substances weakens bones and joints, causing inflammation, which in turn causes the joints of the limbs to make cracking sounds.
Although this condition is not dangerous, vitamin and calcium supplements are still important. The National Institutes of Health estimates that 25% of Americans do not get enough vitamin D, eating below the recommended amount of 800 IU per day for adults. 40% of American adults do not eat 1,000 mg of calcium per day.
Vitamins are found in egg yolks, fatty fish and mushrooms. Meanwhile, milk and green leafy vegetables are foods rich in calcium. However, experts also recommend appropriate calcium and vitamin D supplements. Too much vitamin D can cause calcium to build up in the blood, causing nausea, vomiting, weakness and frequent urination.
Premature gray hair
Premature gray hair can be caused by vitamin B12 deficiency. This vitamin is very important for red blood cell production and oxygen transport in hair follicles. This can lead to premature graying of hair.
About 1% of Americans have vitamin B12 deficiency, which causes fatigue and weakness, weight loss, and memory and nerve problems. Adults need about 2.4 µg of vitamin B12 per day, found in eggs, clams, salmon and beef.
Dr. Sethi also notes that premature graying of hair can be caused by a lack of copper, which is responsible for melanin production, affecting hair color. The National Health and Nutrition Examination Survey found that 25% of Americans do not get 900 µg of copper per day from food. Copper is found in animal organs, shellfish, nuts, whole grains and legumes.
However, too much vitamin B1 leads to digestive problems, headaches, weakness and kidney damage. Too much copper is linked to liver damage and heart rhythm problems.
Premature gray hair is a sign of vitamin B12 deficiency. Image: Be Body Wise
The body bruises easily
Vitamin C deficiency can cause easy bruising on legs and arms. Besides enhancing immune cell function, vitamin C is responsible for forming collagen, a protein that strengthens the structure, beautifies the skin, and strengthens bones, muscles, tendons and connective tissues.
Without enough collagen, blood vessels lose their protective cushioning, making the body more susceptible to bruising. About 5% of Americans are vitamin C deficient. The most serious form of vitamin C deficiency is scurvy. Foods rich in vitamin C include citrus fruits, peppers, broccoli, pineapple, kiwi and green leafy vegetables. Dr. Sethi also says easy bruising may indicate a lack of vitamin K1, which helps blood clot. 33% of Americans do not get enough vitamin K1, found in green leafy vegetables, dried herbs and soybeans. Too much collagen can cause kidney stones, headaches and fatigue, while too much vitamin K1 can cause liver damage.