Maintaining a healthy, nutrient-rich diet can often feel like a challenge amid the chaos of daily life. It’s easy to neglect the essentials, especially when our focus is split between work, family, and social obligations. While macronutrients like carbohydrates, proteins, and fats are fundamental, it’s often the micronutrients—such as vitamins and minerals—that are overlooked. These nutrients play vital roles in keeping our bodies functioning optimally. A prominent California-based gastroenterologist, Dr. Saurabh Sethi, recently shared on TikTok five key signs that could indicate your body is lacking essential nutrients. Let’s dive into these signs and what they mean for your overall health.
1. Brittle Nails: A Signal for More Protein and Iron
Brittle nails can be more than just an inconvenience; they’re a potential sign of deficiencies in protein and iron. Nails are primarily composed of a protein called keratin, making adequate protein intake vital for nail health. Dr. Sethi notes that when nails become fragile or split easily, it’s a cue that the body might be lacking sufficient protein and iron. The average person requires about 54g of protein daily, and foods like red meat, poultry, fish, beans, spinach, and eggs are excellent sources to strengthen your nails.
2. Twitching Eyelids: A Symptom of Magnesium Deficiency
Have you ever experienced an involuntary twitch in your eyelid? Known scientifically as myokymia, this condition can be triggered by various factors, such as stress, fatigue, or excessive caffeine intake. However, Dr. Sethi points out that frequent eyelid twitching may indicate a lack of magnesium. Magnesium is critical for transmitting nerve impulses and supporting muscle function. To naturally boost your magnesium intake, incorporate foods like almonds, spinach, black beans, and avocados into your diet.
3. Clicking Joints: Potential Lack of Vitamin D3 or Calcium
Do your knees or ankles often make clicking sounds? While this might seem normal, especially as you age, it could also be a sign of low nutrition. According to Dr. Sethi, clicking joints can signal a deficiency in vitamin D3 or calcium—two nutrients essential for maintaining strong bones and joint health. Vitamin D aids in calcium absorption, ensuring your bones get the strength they need. To combat this issue, try to spend more time in sunlight (a natural source of vitamin D) and include calcium-rich foods like dairy products, tofu, and leafy greens in your meals.
4. Premature Greying Hair: Possible Deficiency of Vitamin B12 or Copper
@doctorsethimd 5 Signs Your Body Needs More Nutrients ‼️🚨 Doctor Sethi #medical ♬ original sound – Doctor Sethi ⚡️
Spotting a few grey hairs earlier than expected can be unsettling. Dr. Sethi explains that premature greying, defined as greying before age 20 in white people and before age 30 in people of African descent, could be linked to a deficiency in vitamin B12. Vitamin B12 is essential for red blood cell production and oxygen transport, which directly affects hair health. Additionally, a lack of copper—another key nutrient for melanin production—can contribute to the loss of hair color. To address these deficiencies, add foods like shellfish, liver, leafy greens, and eggs to your diet.
5. Bruising Easily: Signs of Low Vitamin C or Vitamin K1
If you find yourself bruising easily, it could be due to thinning skin from aging, genetics, or even certain medical conditions. However, Dr. Sethi warns that it can also indicate a deficiency in essential vitamins. Vitamin C plays a pivotal role in collagen formation, while vitamin K1 aids in blood clotting. When these nutrients are lacking, your skin becomes more susceptible to bruising. Boost your vitamin C intake with citrus fruits, strawberries, and bell peppers, and increase vitamin K1 consumption by eating broccoli, kale, and spinach.
Why Nutrient Deficiencies Matter: A Wake-Up Call for Better Health
The human body requires a wide array of nutrients to maintain optimal health, and even minor deficiencies can lead to noticeable symptoms. While a balanced diet rich in fruits, vegetables, proteins, and whole grains is the best approach to meeting your nutritional needs, supplements can also play a role if prescribed by a healthcare professional. If you suspect you may be lacking any nutrients, it’s crucial to consult with a medical expert to assess your diet, lifestyle, and potential need for supplements.
Conclusion: Prioritize Your Nutritional Well-being
Your body constantly communicates its needs, and paying attention to these signals is key to maintaining good health. The five signs shared by Dr. Sethi—brittle nails, twitching eyelids, clicking joints, premature greying hair, and easy bruising—are your body’s way of indicating that it needs more nutrients. Incorporating a diverse range of foods into your diet, ensuring proper hydration, and consulting a healthcare professional when necessary can make a significant difference. Remember, taking a proactive approach to nutrition isn’t just about eating well—it’s about feeling well.
