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Dr. Saurabh Sethi, a California gastroenterologist, took to TikTok earlier this month to share common signs that you may be deficient in vital nutrients.
A Harvard-trained doctor has revealed subtle clues that you may need more vitamins.
Dr. Saurabh Sethi, a gastroenterologist in California, highlighted five changes in the body that indicate you may be deficient in iron, vitamin C, and calcium.
In a video viewed more than 1.6 million times, Dr. Sethi pointed out small signs like brittle nails, clicking joints, and premature gray hair.
If left untreated, these deficiencies could lead to serious health problems, such as headaches, fractures, and heart disease.
Dr. Sethi’s video comes on the heels of a recent Lancet studywhich discovered that half the world does not consume enough micronutrients, which the body needs in small amounts to avoid disease.
brittle nails
Brittle nails could be a sign of iron and protein deficiency, Dr. Sethi said in his TikTok video.
Many of us are guilty of biting or picking our nails.
But if yours seems weak or breaks easily, it could be a sign of “a deficiency of protein and iron in the diet,” Dr. Sethi said.
Nails are composed primarily of keratin, a protein that also helps form hair tissues and the outermost layer of skin, the epidermis.
Not eating enough protein-rich foods like eggs, lean meat, and sweet potatoes deprives the body of keratin, causing nails to lose structure.
Federal health officials recommend consuming 0.8 grams of protein per kilogram of body weight. For example, a person who weighs 150 pounds (68 kilograms) should consume approximately 54 grams of protein per day.
Meanwhile, iron is a key component of hemoglobin, a protein in red blood cells that helps transport oxygen from the lungs to other tissues in the body.
Not consuming enough iron deprives your nails of oxygen, causing them to become brittle.
According to a study published last month in Open JAMA NetworkAbout one in four Americans does not get enough iron from foods such as lean and red meats, seafood, leafy green vegetables, lentils, and whole grains.
If left untreated, iron deficiency could deprive the heart of oxygen, leading to irregular heartbeats and heart disease.
Men are recommended to consume about eight milligrams of iron per day, while women should consume 18 milligrams between ages 19 and 50 and eight milligrams after age 51.
Experts suggest that women need more iron as they lose it during menstruation, pregnancy and breastfeeding.
However, consuming too much protein can lead to indigestion and fatigue, while too much iron could lead to liver disease and diabetes.
eyelid twitching
Magnesium helps control nerve functions and muscle contractions, but not getting enough can cause the nerves to become overly excited and cause spasms.
Dr. Sethi said twitching of the eyelids or extremities could be a sign of magnesium deficiency.
Magnesium is an essential mineral that helps with the growth and maintenance of bones, as well as nerve functions and muscle contractions.
But not getting enough of this nutrient could cause too much calcium to flow into nerve cells, overexciting them and causing them to spasm.
While magnesium is the fourth most abundant mineral in the body, at least half of Americans don’t get enough of it, according to a 2020 study in the Journal of the American Osteopathic Association.
Experts recommend that men consume at least 420 milligrams of magnesium per day and women 320 milligrams. Foods rich in magnesium include spinach, avocados, walnuts, bananas, and peanut butter.
Extremely low levels of magnesium, called hypomagnesemia, could cause seizures or abnormal heart rhythms.
Click on joints
While bursting joints isn’t harmful on its own, it can be a sign that you’re not getting enough vitamin D or calcium.
If you notice that your knees and other joints creak easily and regularly, Dr. Sethi warns that “it could be a sign of vitamin D3 or calcium deficiency.”
Vitamin D and calcium are crucial for maintaining bone and muscle health.
Not consuming enough of these can weaken your bones and joints, causing swelling and cracking. However, popping joints alone is not dangerous.
The National Institutes of Health estimates that one in four Americans does not get enough vitamin D, which is recommended at 800 international units (IU) per day for adults. And 40 percent of American adults do not get the recommended 1,000 milligrams of calcium daily.
Egg yolks, oily fish and mushrooms are rich in vitamin D, while dairy products and green leafy vegetables are the foods richest in calcium.
premature gray hair
There are several reasons why someone may go gray at a younger age, but Dr. Sethi suggested that a lack of vitamin B12 or copper can disrupt the production of oxygen and melanin in the hair, causing it to turn gray.
Turning gray is inevitable. While there are a multitude of reasons why you may start taking in your 20s and 30s, Dr. Sethi suggests that vitamin deficiencies may have something to do with it.
He said: “This could indicate a deficiency of vitamin B12, which is crucial for (red blood cell) production and oxygen transport in hair follicles.”
This could cause them to go gray at an early age.
About one in 100 Americans is deficient in vitamin B12, which could cause extreme fatigue and weakness, as well as weight loss, memory problems, and nerve problems.
Adults need about 2.4 micrograms of vitamin B12 a day, which is found in eggs, clams, salmon and beef.
Dr. Sethi also noted that premature aging could be due to copper deficiency. He said copper “is responsible for the production of melanin, which alters hair color.”
A National Health and Nutrition Survey found that as many as one in four Americans may not be getting enough copper, which is 900 micrograms per day from foods such as organ meats, seafood, nuts and seeds, whole grains and legumes.
Bruises easily
Not getting enough vitamin C deprives the body of collagen, leaving blood vessels less protected and more prone to bruising.
If you frequently wake up with mysterious bruises, you may not be getting enough vitamin C.
In addition to helping boost immune cell function, Dr. Sethi said vitamin C is responsible for the formation of collagen, a protein that provides structure and support to skin, bones, muscles, tendons and others. connective tissues.
Without enough collagen, blood vessels lose the protection that protects them from injury, leaving the body exposed to bruising.
About one in 20 Americans has vitamin C deficiency, the most severe form being scurvy. Foods richest in vitamin C include citrus fruits, peppers, broccoli, pineapple, kiwi, and leafy green vegetables.
Dr. Sethi also said that bruising easily may indicate a deficiency of vitamin K1, which helps blood clot. As many as one in three Americans don’t get enough of this nutrient, which is found in leafy green vegetables, dried herbs and soybeans.