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If you get into the habit of shorting your body of the nutrients it needs for too long, it will send you signals to consume better.

Warning Signs: How your body tells you which nutrients are deficient

Most people know that getting enough nutrients is important to their health, but nutrition can often be confusing.&nbsp;Here are the signals of deficiency and their corresponding nutrients that&nbsp;you should watch out for.&nbsp;

This is how your body tells you which nutrients are running low 

It is not always easy to follow a nutrient-rich balanced diet
Reckless eating for a day or two is fine but don't make it a habit!&nbsp;
If you short your body of nutrients regularly, it will send you signals
Listen to your body &amp; eat more of the missing nutrients to stay fit
//GFX Physical signs&nbsp;you&rsquo;re not getting enough nutrients
// HAIR FALL&nbsp;
Losing more than 100 strands a day? You may be low on iron
Consume more&nbsp;poultry, spinach, beans and cashews
// CONSTANT FATIGUE&nbsp;
Sleep, stress &amp; health ok but still feel fatigued? Check your vitamin D
Get some sunshine or eat tuna, mushroom &amp; fortified milk or cereal
// BURNING MOUTH
Burning sensation inside your mouth? B vitamins might be low
Eat beans, bananas &amp; fortified food or ask your doc for supplements
// DRY &amp; DULL SKIN
Moisturising but skin still dull &amp; dry? You might need more vitamin A
Load up on up green leafy veg&nbsp;&amp; orange-coloured fruit or veg
// RANDOM BRUISES&nbsp;
Noticing more bruises than normal? Your collagen might be too low
Boost vitamin C for more collagen, eat oranges, red pepper or kale
If you want to go for supplements, consult your doctor first!&nbsp;

If you get into the habit of shorting your body of the nutrients it needs for too long, it will send you signals to consume better. Learn about&nbsp;the signals and their corresponding nutrients that&nbsp;you should watch out for.&nbsp;

Most people know that getting enough nutrients is important to their health, but nutrition can often be confusing.&nbsp;And&nbsp;we would be lying to you and ourselves if we said that there aren&rsquo;t days or sometimes even weeks when it feels impossible to follow a nutrient-rich&nbsp;balanced&nbsp;diet.&nbsp;&nbsp;
Slip-ups&nbsp;happen to the most diligent and health-conscious of people. And while a day or two of reckless eating is not a big deal, the body&nbsp;has a way of letting you know when you&rsquo;re taking it too far!&nbsp;&nbsp;
If you get into the habit of shorting your body of the nutrients it needs for too long, it will send you signals to consume better. Luckily, you can reverse most of these&nbsp;issues by&nbsp;just&nbsp;eating&nbsp;a little&nbsp;more of the nutrient.&nbsp;&nbsp;
Here are the signals and their corresponding nutrients that&nbsp;you should watch out for.&nbsp;
<h3>HAIR FALL&nbsp;</h3>
If you're losing an unusually large amount of hair, that is more than 100 strands a day, this may be a signal&nbsp;that you are low on iron. An iron&nbsp;deficiency is actually very common. Get a quick test from your doctor and consume more&nbsp;poultry, spinach, beans and cashew to combat low iron levels.&nbsp;&nbsp;
Also Watch&nbsp;<a href="https://www.editorji.com/story/tips-to-prevent-iron-deficiency-1608189352050">Tips to prevent iron deficiency</a>
<h3>CONSTANT FATIGUE&nbsp;</h3>
There are many reasons behind tiredness or fatigue. But if you&rsquo;re not sick,&nbsp;are&nbsp;getting enough sleep, are&nbsp;not stressed out and still feel drained of energy, it&rsquo;s time&nbsp;to check your vitamin D levels. This sunshine vitamin is not available in most foods.&nbsp;If you don&rsquo;t soak in the sun very often, you should add tuna, mushrooms and vitamin D-fortified foods like milk and cereal to your diet.&nbsp;&nbsp;
<h3>BURNING MOUTH&nbsp;</h3>
If you feel as if your gums, lips, the inside of your cheek, or roof of your mouth are burning, it could be&nbsp;a&nbsp;deficiency&nbsp;of B vitamins.&nbsp;A lack of&nbsp;B vitamins like folate, thiamine, and B6 can even give you a dry mouth. To get more B6, eat beans, bananas and fortified cereals or ask your doctor for a supplement.&nbsp;&nbsp;
<h3>DRY SKIN&nbsp;&nbsp;</h3>
If you&rsquo;re moisturising to your heart&rsquo;s content but feel like your skin is always naturally pale and dry, chances are you need more vitamin A. This vitamin helps&nbsp;maintain the tissues that cover every surface of your body. If you want more vitamin A, load up on green leafy veggies, orange-coloured fruit and veg like&nbsp;apricots or carrots.
<h3>RANDOM BRUISES&nbsp;</h3>
Collagen is the main structural protein in the body's connective tissues.&nbsp;It&rsquo;s also the most common protein in your body. So, if you are noticing more bruises than usual on your body for no reason, your collagen levels might be too low. Vitamin C is the key element in collagen, so eat more oranges, red peppers or kale to keep your collagen in check.&nbsp;&nbsp;
Watch More&nbsp;<a href="https://www.editorji.com/story/all-you-need-to-know-about-foods-that-help-boost-collagen-production-1614160415414">All you need to know about foods that help boost collagen production</a>
Whole foods are a fantastic source of many nutrients, but if you want to go for supplements, you should consult your doctor before taking the plunge!&nbsp;&nbsp;

Vitamin D deficiency is a sign of many diseases, but according to recent studies, vitamin D deficiency can lead to premature death. 

Vitamin D deficiency: Study suggests that vitamin D deficiency can lead to premature death 

Vitamin D deficiency is a sign of many diseases, but according to recent studies vitamin D deficiency can lead to premature death.&nbsp;

Vitamin D deficiency is a sign of many diseases, but according to recent studies, vitamin D deficiency can lead to premature death.&nbsp; &nbsp; Researchers from the Australian Center for Precision Health, Unit of Clinical and Health Sciences, University of South Australia, Adelaide, conducted this study on 307601 people for 14 years.
The study revealed that about 18,700 people died in 14 years due to vitamin D deficiency. According to the study, the more vitamin D is deficient in the body, the more likely there will be a risk of early death.&nbsp;
Vitamin D deficiency problems&nbsp;
Vitamin D deficiency in the body often leads to illness, fatigue, depression, anxiety, mood swings, hair loss, skin rash, leg pain and muscle pain.&nbsp;
Also watch: <a href="https://www.editorji.com/lifestyle-news/health/does-vitamin-d-deficiency-increases-covid-19-severity-a-new-study-has-some-insights-to-share-1644296477302">Does vitamin D deficiency increases COVID-19 severity? A new study has some insights to share</a>

Calcium is important for brain health and it plays a major role in helping with blood clots, muscle movement and cardiovascular function as well. 

Calcium Deficiency: how much do you need & how to check if you’re getting enough 

Adults aged 19 to 50 years need at least 1,000 mg of calcium per day. Here are some common signs of a calcium deficiency. 

Care for calcium: how much do you need & how to check if you’re getting enough 

Adults aged 19 to 50&nbsp;years&nbsp;need&nbsp;at least 1,000 mg of calcium per day.

Everyone knows that calcium is essential for bone health, but that&rsquo;s not all. The micronutrient also plays a major role in&nbsp;helping&nbsp;with&nbsp;blood clots,&nbsp;muscle movement and cardiovascular function.&nbsp;But since your body cannot produce calcium on its own, it ends up relying on your diet to fulfil its calcium needs.&nbsp;&nbsp;
Now that you know&nbsp;its importance, you might be wondering just how much&nbsp;calcium&nbsp;do you need to eat every day. According to the American&nbsp;Academy of Nutrition and Dietetics, adults aged 19 to 50&nbsp;years&nbsp;need&nbsp;at least 1,000 mg of calcium per day. As our bones get weaker over&nbsp;time,&nbsp;women aged over 50 and men above 70&nbsp;need&nbsp;at least 1,200 mg of calcium a day.&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com/editorji-specials/this-is-how-your-body-tells-you-which-nutrients-are-running-low-1625310576104">This is how your body tells you which nutrients are running low&nbsp;</a>
So, are you eating enough calcium?&nbsp;There is no medical test to verify whether you have a calcium deficiency, says the Cleveland Health Clinic.&nbsp;There are no obvious signals&nbsp;either but over time low calcium levels&nbsp;can result in certain&nbsp;symptoms that are worth keeping in mind.&nbsp;&nbsp;
Here are some common signs of a calcium deficiency:&nbsp;&nbsp;
<ol>
<li>Weakness or cramping of the muscles</li>
<li>Numbness, or tingling in fingers</li>
<li>Confusion or loss of memory</li>
<li>Abnormal heart rate</li>
<li>Brittle or weak nails</li>
<li>Prone to bone&nbsp;fracturing</li>
</ol>
A severe deficiency of calcium can lead to&nbsp;hypocalcaemia. So, if you think your body is showing such symptoms, it might a good idea to consult your doctor!&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com/lifestyle-news/calcium-without-dairy-load-up-on-these-foods-1602322018415">Calcium without dairy? Load up on these foods</a>

If you don’t eat enough of these fibre-rich foods, you may be losing out on a key macronutrient that can wreak havoc on your overall health.  

Fibre Deficiency: Are you eating enough fibre? Here’s how to check 

If you don&rsquo;t eat enough of these fibre-rich foods, you may be losing out on a key macronutrient that can wreak havoc on your overall health.&nbsp;&nbsp;

Are you eating enough fibre? Here’s how to check 

Lack of fibre in your diet can wreak havoc on your overall health
GFX&nbsp;// Warning signs of a fibre deficiency&nbsp;
GFX&nbsp;//&nbsp;Constipation
Constantly bad bowel movements could be a sign of low fibre
Fibre aids water absorption in the body making stool passage easier
GFX&nbsp;// Constant Hunger
Eat all your meals and still feel hungry? It might be a fibre problem
Fibre slows digestion, regulates blood glucose making you feel full
GFX&nbsp;//&nbsp;Sluggish Feeling
Slower digest prevents blood sugar spikes and subsequent crashes
Fibre-rich diet ensures your energy levels are stable throughout the day
GFX&nbsp;//&nbsp;High Cholesterol&nbsp;
Soluble fibre binds to dietary cholesterol &amp; eliminates via the digestive system
For every 7 gm of fibre, heart disease risk goes down by 9%: study
GFX&nbsp;// Recommended daily fibre intake
Women - 21 to 25 gm
Men under 50 - 30 to 38 gm

If you don&rsquo;t eat enough of these fibre-rich foods, you may be losing out on a key macronutrient that can wreak havoc on your overall health.&nbsp;&nbsp;

Do you include lots of fruits, veggies and whole foods in your daily diet?&nbsp;If you don&rsquo;t eat enough of these fibre-rich foods, you may be losing out on a key macronutrient that can wreak havoc on your overall health.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/women-with-low-fibre-intake-more-prone-to-breast-cancer-1586194992502">Women with low fibre intake more prone to breast cancer</a>
While the symptoms of a fibre-deficiency are not super clear, here are some warning signs to watch out for:&nbsp;&nbsp;
Constipation&nbsp;
If you&rsquo;re constantly unable to have clear bowel movements, it might be one of the most obvious&nbsp;signs&nbsp;of&nbsp;being low on fibre. A fibre-rich diet&nbsp;aids&nbsp;water absorption&nbsp;in the body&nbsp;which in turn makes it easier for&nbsp;your stool to pass on out through the intestines.&nbsp;
Constant Hunger&nbsp;
If you&rsquo;re eating all of your meals and still never feel satiated from the food, your meals might be low on fibre.&nbsp;The nutrient slows down the digestion process, regulates blood glucose levels&nbsp;and fibrous foods are also harder to chew. All of this contributes to the feeling of fullness and keep hunger pangs at bay.&nbsp;&nbsp;
Sluggish Feeling&nbsp;
Slower digestion&nbsp;prevents blood sugar spikes and of course, the subsequent crashes. This means that a fibre-rich diet helps maintain&nbsp;stable&nbsp;energy levels&nbsp;throughout the day. So, if you&rsquo;re prone to feeling lethargic, eating some fibre-rich&nbsp;snacks might help.&nbsp;&nbsp;
High Cholesterol&nbsp;
Soluble fibre is also good at binding to dietary cholesterol and helps to eliminate it from the&nbsp;digestive system. A review of 22 studies published in the&nbsp;British Medical Journal found that every&nbsp;additional&nbsp;7 grams of&nbsp;fibre&nbsp;eaten daily&nbsp;can reduce your&nbsp;risk of heart disease by 9 per&nbsp;cent.&nbsp;&nbsp;
If you notice any of these symptoms in your body, take a look at your diet to check whether you&rsquo;re getting the&nbsp;recommended&nbsp;intake of 21 to&nbsp;25 grams of fibre&nbsp;per day for women and&nbsp;30 to 38 grams for men under 50.&nbsp;&nbsp;
SEE MORE&nbsp;<a href="https://www.editorji.com/story/this-is-how-your-body-tells-you-which-nutrients-are-running-low-1625310576104">This is how your body tells you which nutrients are running low&nbsp;</a>

According to Harvard Health, the Recommended Daily Allowance (or RDA) is at least 0.8 grams of protein per kilogram of your body weight.

How much protein do you need? How to tell if you’re eating enough protein

All nutrients are important but there&rsquo;s one that arguably gets way more limelight than the rest. Yes, we&rsquo;re talking about protein. Here's how you can tell if you're getting enough of this macronutrient&nbsp;or not!&nbsp;

How much protein do you need? Here’s how to tell if you’re getting enough

We've all heard about the vitality of protein as a macronutrient
Considering factors like age, sex &amp; activity level is also important
Swelling&nbsp;of the&nbsp;abdomen, legs, feet &amp; hands could signal low protein
Brittle or thin hair, nails &amp; flaky or dry skin? Check your protein intake
Keep falling and staying sick? Low protein could be hindering recovery
Protein in food is what helps keep you satiated for longer&nbsp;
How much protein do you need to eat daily?
Recommended Daily Allowance for Protein 0.8 gm per kg of body weight Weight = 60 kg Protein RDA&nbsp;= 0.8 x 60 = 48 gm
Optimal Protein Intake 15% to 25% of total daily calories
What are the signs&nbsp;to check if you're low on protein?
Healthy food sources of protein Tuna, salmon or trout Turkey or chicken Greek yoghurt Cottage cheese Beans Milk Nuts &amp; Seeds

Are you eating enough protein for your body and activity levels? What are the signs to find out whether your body is getting enough protein or not? All your protein-related questions answered!&nbsp;

All nutrients are important but there&rsquo;s one that arguably gets way more limelight than the rest. Yes, we&rsquo;re talking about protein. If you&rsquo;ve ever tried to lose weight or just live a healthier lifestyle, you would have heard about the vital role of this macronutrient.&nbsp;&nbsp;
<h3>But, how much protein do you&nbsp;really&nbsp;need to eat every day?&nbsp;</h3>
According to Harvard Health,&nbsp;the Recommended Daily Allowance (or RDA) is&nbsp;at least&nbsp;0.8 grams of protein per kilogram of your body weight. So,&nbsp;if you weigh 60 kgs, you&nbsp;need to&nbsp;eat&nbsp;a&nbsp;minimum of&nbsp;48&nbsp;grams of protein&nbsp;daily&nbsp;to keep you from falling sick.&nbsp;&nbsp;
While this&nbsp;tells&nbsp;you&nbsp;the minimum&nbsp;requirement, scientists are still figuring out&nbsp;the optimal amount of protein to eat for good health.&nbsp;Current research suggests that eating around 15 to 25 per cent of your total daily calories in protein is a&nbsp;good place to be.
Also Watch <a href="https://www.editorji.com/story/average-indian-diet-lacking-protein-fruit-and-veg-report-1593005263525">Average Indian diet lacking protein, fruit &amp; veg: report&nbsp;</a>
But things get a little more confusing when you factor in things like age, sex and activity level. In this scenario, it might be easier to watch&nbsp;out for these physical signs to check whether you&rsquo;re getting enough protein or not.&nbsp;
<h3>What are the signs that your body is low on protein?&nbsp;&nbsp;</h3>
<h3>SWELLING&nbsp;</h3>
Swelling is a common sign of low protein levels, especially swelling of the&nbsp;abdomen, legs, feet and hands. But many things can cause swelling, so be sure to rule out more serious problems with a doctor before jumping ship.&nbsp;&nbsp;
<h3>HAIR, NAIL &amp; SKIN TROUBLES&nbsp;</h3>
Proteins like elastin, collagen, and keratin make up your hair, nails and skin. Low protein levels in the body can&nbsp;brittle or thin hair and nails as well as make your skin dry and flaky.&nbsp;If all three are giving you grief, it might be time to check if protein has something to do with your troubles.&nbsp;&nbsp;
<h3>TENDENCY TO FALL SICK&nbsp;</h3>
The amino acids in protein are what aids your immune system&nbsp;to fight off diseases with strong antibodies.&nbsp;So, if you repeatedly fall sick or find it harder to recover from common colds or infections,&nbsp;it could be due to a low protein intake.&nbsp;&nbsp;
<h3>HUNGER&nbsp;</h3>
You might already know that <a href="https://www.editorji.com/story/load-up-vegan-sources-of-protein-to-add-to-your-diet-1604204352712" target="_blank">protein</a> in food is what helps you feel satiated for longer. So, if you&rsquo;re eating all your meals but still feel hungry all the time then it might be because your diet is&nbsp;disproportionately high in other nutrients namely carbs or fat.&nbsp;
<h3>What are&nbsp;the&nbsp;healthy food sources of protein?&nbsp;</h3>
If you do want to add more protein to your diet, reach out for fish like tuna or salmon, chicken, Greek yoghurt, cottage cheese, beans,&nbsp;milk&nbsp;or nuts and seeds for a healthful intake.
Watch more&nbsp;<a href="https://www.editorji.com/story/eat-these-high-protein-snacks-to-stay-healthy-on-the-go-1618400021267">High-protein snacks to stay healthy on the go!&nbsp;</a>

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