Check your nails and eyes: these things can indicate some deficiencies

Weak, brittle nails warn of protein and iron deficiency

Many people don't even realize that their diet may be incomplete and their bodies may be lacking important micronutrients. Recent studies show that around half of the world's population is not getting the right amount of vitamins and micronutrients, which can lead to a range of health problems. So we suggest that you pay attention to your own health and take note of some clear body signals that indicate a possible micronutrient deficiency in your body^[1].

Weak, brittle nails can be one of the first signs that the body is lacking protein, iron or other essential nutrients. Nails comprise keratin, a protein that, when present in sufficient quantities, ensures their strength and elasticity. If the body doesn't get enough protein, the nails become brittle and break faster.

An adult should consume about 0.8 grams of protein per kilogram of body weight every day. This means that a person weighing 70 kg should consume about 56 grams of protein per day. However, these are only recommendations, and it is best to consult a doctor or nutritionist in each case.

Protein-rich food sources include lean meat, fish, eggs, legumes, nuts and seeds.

Brittle nails can also be a sign of iron deficiency. Iron is essential for transporting oxygen to tissues and cells as it is a key component of hemoglobin. A deficiency of iron in the body can lead not only to brittle nails but also to anaemia, fatigue and weakness. By the way, iron deficiency is quite common, so it is important to pay attention to whether you are deficient in this important component.

Around 8 mg of iron per day is recommended for men and 18 mg for women, as menstruation increases the need for iron. In addition, a woman needs even more iron if she is pregnant.

Eyelid twitching is a sign of magnesium deficiency

Twitching of the eyelids or other parts of the body (more specifically, muscles) can signal a magnesium deficiency in the body. Magnesium is essential for the neuromuscular system as it controls the transmission of nerve signals and muscle relaxation. If magnesium is deficient, muscles may start to twitch or spasm.

According to the recommendations, men should consume about 420 mg of magnesium per day and women about 320 mg. These amounts help to maintain a healthy nervous system and prevent unpleasant symptoms.

Spinach, almonds, cashews, avocados and nuts are rich in magnesium. Supplements can be used in case of magnesium deficiency, but it is advisable to consult a doctor as too much magnesium can cause diarrhea and other digestive problems. In general, an overdose of vitamins can be just as dangerous as a deficiency.

Joint crepitus and pain warn of calcium and vitamin D deficiency

Squeaking, cracking or joint pain can indicate vitamin D and calcium deficiency. Vitamin D is vital for calcium absorption in the body. A lack of vitamin D and calcium can lead to joint pain and weakened bones, leading to osteoporosis and other bone and joint diseases^[2].

Most people get their vitamin D from sunlight, but depending on weather conditions and lifestyle, some need to take vitamin D supplements. Vitamin D deficiency is particularly common in colder countries where people are less exposed to the sun.

The recommended daily vitamin D intake for an adult is around 600-800 IU, but this can be increased if you are deficient or live in less sunny areas. However, this should only be done after consulting a doctor.

Vitamin D is abundant in oily fish (e.g. salmon, mackerel), egg yolks and some mushrooms. Dairy products and green leafy vegetables such as broccoli and spinach are sources of calcium.

Premature greying of hair can be a consequence of vitamin B12 deficiency

Hair color is mostly hereditary, but premature greying can indicate vitamin B12 deficiency. Vitamin B12 is essential for producing red blood cells and ensuring that cells are supplied with sufficient oxygen. A vitamin B12 deficiency affects hair color and can lead to fatigue, memory problems, and noticeably lower energy levels.

Vitamin B12 deficiency is widespread in vegans and vegetarians, as this vitamin is mainly found in animal products such as meat, fish, eggs and dairy products.

Adults are recommended to consume about 2.4 mcg of vitamin B12 per day.

Easy and frequent bruising warns of vitamin C deficiency

Frequent, easy bruising may be related to vitamin C deficiency. This vitamin is essential for synthesizing collagen, which helps strengthen the walls of blood vessels and reduce their fragility. Without sufficient vitamin C, the blood vessels weaken, and even a small blow can cause a bruise^[3].

The recommended daily vitamin C intake is about 75 mg for women and 90 mg for men. It is abundant in citrus fruits, peppers, broccoli, strawberries and kiwis.

Studies show that 5-10% of adults are deficient in vitamin C, which can lead to a range of health problems, such as reduced immunity and slower wound healing.