Numerous articles and programs advise you to follow healthy diet to give your body enough of essential nutrients.

These elements take part in all processes, from digestion to brain performance. It may be extremely difficult for your body to fight off infection and other diseases, if levels of vitamins and minerals are too low.

Unfortunately your organism can't produce most of these elements by its own. The only way to get them is taking nutrient-rich foods.

Credit: Freepik

Credit: Freepik

However people often don't attain appropriate amount of essential substances from diet.

This may occur as a result of poor diet or eating disorders, like anorexia.

Sometimes deficiency may develop, even if your diet is full of vitamins. The reason may be in digestive problems, which interfere with body's ability to absorb nutrients from foods you eat.

Are you sure that your body doesn't suffer from nutrient deficiency? Check up these signs and symptoms:

#1. Brittle nails – dry and peeling nails may be not a result of washing dishes. Lack of iron can make your nails dramatically thin and curved inward.

Credit: Freepik

Credit: Freepik

READ MORE: 10 signs and symptoms of iodine deficiency

#2. Muscle cramps – your muscles can't contract normally, if your body doesn't have enough potassium. Decreased levels of this electrolyte is commonly a result of kidney disease, anorexia, alcoholism, repeated diarrhea or vomiting. People may also experience potassium deficiency, if take water pills and certain asthma medicines regularly. Sometimes muscle cramps and twitching may be triggered by significant decrease of magnesium levels.

#3. Mouth ulcers – there is a high number of medical conditions, which can cause painful sore and open lesions in your mouth. In some cases vitamin B12, folate or iron deficiency may be the main culprit of developing mouth ulcers.

Credit: Freepik

Credit: Freepik

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#4. Weak bones – your bones lose their density while aging. And you probably know that taking calcium with food or supplements may help you keep the bones healthy. But have you ever heard that lack of vitamin D or magnesium may be also responsible for brittle bones and frequent fractures?

#5. Poor night vision – many of us have vision problems. Be aware that impaired adaptation of your eyes to darkness may be a sign of vitamin A deficiency.

Credit: Freepik

Credit: Freepik

#6. Pale skin – reduced levels of red blood cells and hemoglobin are medically called anemia. In the majority of cases this happens, when your body loses blood during extended period of time (like in heavy menses) or if you don't consume enough iron. This element, together with vitamin B12 and folate, participates in hemoglobin formation. Hemoglobin is a substance, which normally delivers oxygen to body cells. People with anemia usually have pale skin and suffer from dizziness, inexplicable fatigue, breathlessness.

#7. Apathy and depression – feel anxious or upset without any reason? Specialists say that it may be magnesium deficiency, linked to poor absorption, diabetes and celiac disease.

Credit: Freepik

Credit: Freepik

#8. Constipation – if your ration doesn’t include enough fiber, irregular bowel movements and problems passing stool may cause a real discomfort. Sometimes constipation is associated with reduced levels of vitamin B1 and folic acid.

#9. Pain in the joints – vitamin C plays a role in building your connective tissues. Lack of this nutrient can lead to painful sensation in the muscles (myalgia) and joints (arthralgia).

#10. Heart palpitations – you may experience irregular heart beats, skipping a beat or fluttering, if your body contains too few of magnesium, iron or vitamin B12.

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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