Signs you should know

Your body has clever ways of telling you when something’s off — especially when it’s missing essential vitamins or minerals. Ignoring these subtle (and not-so-subtle) signs can lead to more serious health issues over time.

Here are 7 red flags that may suggest your body is lacking key nutrients:

1. Brittle Nails, Mouth Ulcers, and Ant Attraction to Sweat or Wounds

What it means:
If your nails break easily, you frequently get painful mouth ulcers (especially on the lips or gums), and you’ve noticed ants being attracted to your sweat or small cuts — your body could be lacking B vitamins and iron. In some cases, sugar imbalances may also cause excess glucose to be excreted through the skin, which attracts ants.

Possible deficiencies:

• Vitamin B2 (Riboflavin) – cracks at the corners of the mouth, mouth sores
• Vitamin B12 & Folate – sore tongue, fatigue, ulcers
• Iron – brittle nails, pale skin, and frequent sores
• Chromium or magnesium – if sugar cravings or high glucose levels are present

What to eat:

• Leafy greens (spinach, kale)
• Lean red meat or legumes (for iron)
• Eggs and dairy (for B12)
• Whole grains and nuts (for B vitamins and magnesium)

Avoid:
Excessive sugar and highly processed foods, which can worsen imbalances and skin issues.

2. Cracks at the Corners of Your Mouth

What it means:
Painful cracks that don’t heal easily might point to iron, zinc, or vitamin B deficiencies. These nutrients are essential for wound healing and skin health.

What to Eat:

• Lean beef, salmon

• Cashews, sesame seeds, almonds

• Whole grains

• Plain yogurt

3. Frequent Muscle Cramps or Twitching

What it means:
You might be low in magnesium, potassium, or calcium. These minerals play a major role in muscle function and nerve signals.

What to Eat:

• Bananas, avocados

• Nuts and legumes

• Sardines (with bones), herring

• Leafy greens (amaranth, mustard greens)

4. Poor Night Vision or Dry Eyes

What it means:
A sign of vitamin A deficiency — which affects eye health, especially in low light.

What to Eat:

• Carrots, pumpkin

• Liver (chicken or beef)

• Eggs

• Dark leafy greens (kale, water spinach)

5. Hair Loss or Thinning

What it means:
Lack of iron, zinc, or protein can lead to weak hair follicles and increased shedding.

What to Eat:

• Eggs, yogurt

• Walnuts, flaxseeds

• Chicken, salmon

• Soybeans, black beans

6. Tingling or Numbness in Hands and Feet

What it means:
Often related to a vitamin B12 deficiency, which can affect the nervous system and cause pins-and-needles sensations.

What to Eat:

• Red meat (beef, lamb)

• Eggs, dairy products

• Mackerel, salmon

• Fortified cereals

7. Pale Skin or Fatigue

What it means:
Classic symptoms of iron deficiency anemia, which affects oxygen transport in the blood.

What to Eat:

• Animal liver

• Amaranth greens, spinach

• Red meat, tuna

• Fruits high in vitamin C (oranges, guava) to boost iron absorption

If you’re experiencing any of these symptoms regularly, don’t ignore them. A simple blood test can help identify deficiencies, and most can be corrected with the right dietary changes or supplements. Always consult your doctor before starting new supplements.