A well-balanced and nutritious diet has a lot of benefits. However, if that is not happening, and your meals lack nutrients, it may lead to various unpleasant symptoms or even adverse effects. Experts say these signs – which can be extremely disturbing - are your body’s way of communicating potential vitamin and mineral deficiencies.

Here are a few indicators that you need to seriously watch out:

While there can be many reasons behind hair fall and brittle nails – most commonly it can be due to lack of biotin in your body. Also known as vitamin B7, biotin helps your body convert food into energy. Even though biotin deficiency is somewhat rare when it occurs, brittle, thinning, or splitting hair and nails are some of the most noticeable symptoms.

Eating raw egg whites may cause biotin deficiency as well. That’s because raw egg whites contain avidin, a protein that binds to biotin and can reduce its absorption.

You must incorporate foods like fish, whole eggs, nuts, spinach, broccoli, and whole grains in your daily diet to get over biotin deficiency.

According to experts, seborrheic dermatitis and dandruff are part of the same type of skin disorders that affect the oil-producing areas of your body. Both lead to flaking and severe itchiness. While dandruff mostly is restricted to the scalp, seborrheic dermatitis appears on your face, upper chest, armpits, and groin.

It mostly happens due to a lack of vitamin B12 and B6 - affecting more than 40 per cent of infants and 50 per cent of adults.

You must eat foods loaded with riboflavin and pyridoxine like meat, fish, eggs, dairy, oats, and nuts to get over this deficiency.

Also known as the Willis-Ekbom disease – restless leg syndrome is a nerve condition that causes unpleasant or uncomfortable sensations in the legs, as well as an irresistible urge to move them.

Doctors say most people – who have the symptoms of this condition seem to intensify their moves when they are relaxing or trying to sleep. While the exact causes of RLS are not fully understood, there appears to be a link between symptoms of RLS and a person’s blood iron levels. Many studies also note that signs often appear during pregnancy, a time during which women’s iron levels tend to drop.

Eat lots of iron-packed foods like spinach, fish, legumes, and seeds to get over this deficiency.

Not eating enough nutrients can sometimes lead to vision issues. According to experts, low intake of vitamin A causes night blindness – which reduces your ability to see in low light or darkness, since vitamin A is important to produce rhodopsin - a pigment found in the retina of each eye that helps you see at night.

When left untreated, night blindness can progress to xerophthalmia, a condition that can damage your cornea and ultimately lead to blindness.

If you have insufficient vitamin A levels, make sure to increase your intake by eating more vitamin A-rich foods like organic meats, dairy, eggs, fish, dark leafy greens, and yellow-orange colored vegetables.

You may sometimes notice bleeding gums, which are mostly due to a lack of enough vitamin C in your diet. According to experts, vitamin C – an antioxidant, plays an important role in the cell development in your body. The deficiency of this vitamin can lead to cell damage.

Your body does not make vitamin C on its own, so the only way to maintain adequate levels of it is through a diet like oranges, kiwis, and coriander.

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