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When we feed our bodies well, we also make our brains work better. That being said, how you nourish yourself will show up in your energy levels, mood, and so on. This is why more and more people nowadays report declining physical fitness and focus due to busy schedules and little time to eat. Similar symptoms are experienced by those who are used to the same eating habits over and over. In both cases, there’s a significant lack of nutrients. If you tend to eat little or stick to the same foods, this guide will come in handy. Once you learn how to recognize signs you have a nutrient deficiency, you’ll know how to improve your relationship with food. So, take time off to read this article and thus make a step toward a healthier lifestyle!

1 - Low energy is one of the most common signs you have a nutrient deficiency

Waking up feeling like a zombie isn’t the most comfortable feeling. However, it can be fixed if you add more proteins and fibers to your menu. Reduce the amount of sugar intake, and swap it for healthier alternatives like chia pudding, dark chocolate brownies, or sliced fruits. Also, don’t forget to include healthy carbs. 

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Capt: Low energy and lack of focus are common signs you have a nutrient deficiency.

Here are some of the energy-boosting foods rich in protein and fibers you can find in any bigger store:

• Chicken breasts

• Eggs

• Quinoa

• Broccoli

• Greek yogurt

• Lentils

• Apple

• Avocado

• Dark leafy greens

• Baked potato

• Fish

2 - Hair loss and brittle nails

When your body is well-nourished, your hair is beautiful and shiny, and your nails remain strong. However, if you notice that your hair and nails are becoming thinner and weaker, rethink your food choice. These symptoms are the sign that it's time to make wiser choices with food, especially if you are recovering from an addiction. For a start, implement healthy eating for addiction recovery and eat foods rich in these vitamins and minerals:

• Zinc - red meat, nuts, beans, whole grain products, avocado, kiwi, blueberries.

• Iron - spinach, broccoli, meat, fish, pomegranates, grapefruit.

• B7 vitamin -eggs, fish, organic meat, nuts.

• Omega 3 - fish, soybean, flaxseed.

3 -  Poor skin quality

The skin you want doesn’t come with skincare products and facials only. The way you eat affects the quality of your skin as well. So, if you want glowing skin, make sure to incorporate these nutrients into your menu:

• Vitamins A, C, E

• Omega 3 fatty acids

• Proteins

• Selenium 

• Zinc

4 -  Twitches and muscle cramps

There are three ways to prevent your body from twitching and relax muscles once and for all:

• Drink enough water.

• Reduce caffeine intake. 

• Include more calcium and magnesium.

Twitching and cramps are regular symptoms of magnesium and calcium deficiency. Therefore, write down these foods and go to the store ASAP:

• Leafy vegetables

• Dairy products

• Oranges

• Blackberries

• Nuts

• Fish (sardines, salmon)

• Dark chocolate

• Bananas

• Sweet potato

• Avocado

5 - Bone pain 

Lack of calcium and vitamin D can cause bone pain. To keep your bones strong, eat more calcium-fortified food. Add some vitamin D to your plate: mushrooms, salmon, tuna, etc. You’ll notice positive results sooner than you think!

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Capt:  Food rich in essential nutrients benefit your health and overall well-being.

6 - Brain fog and lack of focus

According to numerous studies done by addiction recovery experts at Little Creek Recovery, brain malnourishment is more common than not. Stress and an unhealthy lifestyle often lead to it. What they advise is to include foods that fuel the body and mind simultaneously. 

Your brain also needs enough fuel in order to perform its best. Therefore, if you frequently experience brain fog and have a problem focusing, get a paper and pen and write down your recent meals. What you’ll notice is the lack of potassium, magnesium, and vitamin C. So, next time you plan your meal, make sure to have at least a banana (high amount of potassium), citrus fruits (vitamin C), almonds, or dark chocolate (Mg). Rest assured, these foods will make your mind sharp. 

7 - Bad sleeping habits

Did you know that bad sleep is also related to the lack of essential nutrients? Fortunately, all you need is to tweak your daily menu and add foods that combat insomnia. But first, let’s take a look at the foods and drinks that don’t let you fall asleep easily:

• Caffeinated drinks

• Sugary foods

• Fast food

• Spicy foods

Here’s what your body actually needs for good sleep:

• Magnesium

• Potassium 

• Vitamin D

• Calcium

Do artificial supplements help?

Nowadays, there are various companies that produce artificial supplements. However, there’s an ongoing debate on whether vitamin and mineral supplements actually help. The answer is - yes, but only if combined with proper nutrition. Supplements should never be an absolute replacement for the actual food. It’s good to have them as a substitute in case you don’t have time for every meal. However, ensure you eat healthy food rich in nutrients as often as possible. If you are in a hurry, there are simple breakfast smoothie recipes with fruits and dark leafy greens to keep you full until lunchtime. They don’t take too much time to make, yet they are beneficial more than a handful of supplements.

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Capt: Take only medically-approved vitamin and mineral supplements.

Don’t forget to hydrate 

Last but not least, remember to drink enough water. Have a glass half an hour before or after the meal. Hydration and healthy food choices go hand in hand. After all, water is essential to all metabolic processes in our bodies.

Conclusion

These common signs you have a nutrient deficiency are there to draw your attention to your food choices. Once you’re aware of your food habits, you are one step closer to a better relationship with food. The point of healthy nutrition isn’t just to keep your energy levels high during the day. It’s also necessary to maintain a healthy body and mind as well. The above-mentioned symptoms may appear regardless of your current weight. Whether you’re on a weight loss or weight gain journey, it matters what you eat. It might be a better idea to consult a nutritionist who can help you curate the best menu for yourself. Additionally, you’ll learn more about the diversity of food choices and how to combine them all and get all the nutrients you need.

Photos used:

https://www.pexels.com/photo/variety-of-dishes-1640771/

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https://www.pexels.com/photo/spilled-bottle-of-yellow-capsule-pills-208518/

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