The best way to get all your necessary vitamins, minerals, and antioxidants is definitely through eating a nutritious diet. If not, there’s a good chance your body is lacking in important nutrients. Even if you do eat well, other factors – such as your age and certain health conditions can impact your body’s ability to absorb the nutrients in your food. In fact, a recent study found that one in every 10 people has at least one vitamin deficiency.
So should you be taking a supplement to make up for that? Dr. Sandhya Pandey, chief clinical nutritionist, Fortis Hospital, Gurgaon, says the answer is not so simple. “If you are not getting enough nutrients through your meal, it is good if you are getting those nutrients with supplementing your diet but it should not be seen as a replacement to your diet.” It is best to consult your healthcare before adding any supplement to your health routine, she adds. But here are some key signs that could indicate you’re short on a specific nutrient or two.
If your nails are brittle and hair are frizzy or break easily, you could be deficient in biotin. If you’re experiencing skin inflammation, irritation, or flaking or notice that your hair is feeling thinner, lackluster, and brittle, you may not be getting enough of biotin in your diet. Biotin is found in whole grains, eggs, dairy, nuts, and proteins like salmon and chicken.
Niacin deficiency can cause serious and rather unappealing side effects. Those range from bodily lesions that worsen in direct sunlight to gastrointestinal symptoms like constipation, diarrhea, nausea, and vomiting. Niacin can boost good cholesterol and lower bad cholesterol, and help reduce hardening of the arteries. It’s found in meat, fish, eggs, nuts, green veggies, and enriched breads and cereals.
Dr Sandhya says if you are pregnant, you need more iron, calcium and folate. Not getting enough folate can lead to major issues for your baby. Folate helps prevent neural tube defects of the spinal cord and brain. It’s found in dark green veggies (like spinach), chickpeas, and lentils.
You could be deficient in Vitamin C. Vitamin C is a vital antioxidant that helps protect cells from damage caused by free radicals we’re exposed to in the environment such as air pollution, cigarette smoke, and ultraviolet light from the sun. It’s found in citrus fruits, papaya, yellow bellow peppers, guava, kale, and strawberries.
You could be deficient in calcium. If you’re falling short, your bones will start to deteriorate, and you’ll experience low energy, say experts. It’s found in dairy products like milk and yogurt, dark greens, almonds, and chickpeas.
You should consult a doctor if you face leg cramps often, says Dr. Sandhya. But there can be a chance that you may be deficient in vitamin E. It helps in slow down the process of ageing. It’s found in nuts, seeds, vegetable oils, green leafy vegetables, eggs, and fortified cereals.
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