The standard American diet is devoid of many of the essential nutrients our bodies need. But what effects can this have on your body? Here are 5 common signs your body may be lacking essential nutrients:
1. Fatigue and low energy – Persistent tiredness can signal deficiencies in iron, vitamin B12, magnesium, or vitamin D.
2. Brittle hair and nails – Weak, thinning hair and fragile nails may indicate low levels of biotin, protein, or zinc.
3. Frequent illness or infections – A weakened immune system could be due to deficiencies in vitamin C, vitamin D, or zinc.
4. Mouth ulcers or cracks at the corners of the mouth – These can be signs of low B vitamins (especially B2, B3, B6, and B12) or iron.
5. Tingling or numbness in hands and feet – This may suggest a lack of B vitamins, particularly B12, which is vital for nerve function.
If you want to enrich your diet to treat these deficiencies, here are food suggestions for each nutrient deficiency linked to the signs above:
1. For Fatigue & Low Energy
Key nutrients: Iron, Vitamin B12, Magnesium, Vitamin D
• Iron: Lean red meat, spinach, lentils, tofu, fortified cereals
• B12: Eggs, dairy, salmon, beef, nutritional yeast (for vegans)
• Magnesium: Pumpkin seeds, almonds, black beans, dark chocolate
• Vitamin D: Fatty fish (like salmon), egg yolks, fortified milk, mushrooms (especially UV-exposed)
2. For Brittle Hair and Nails
Key nutrients: Biotin, Protein, Zinc
• Biotin: Eggs (yolks), nuts, seeds, sweet potatoes
• Protein: Chicken, fish, Greek yogurt, lentils, quinoa
• Zinc: Oysters, beef, chickpeas, cashews
3. For Frequent Illness
Key nutrients: Vitamin C, Vitamin D, Zinc
• Vitamin C: Oranges, strawberries, bell peppers, broccoli
• Vitamin D: See above
• Zinc: See above
4. For Mouth Ulcers or Cracks at Mouth Corners
Key nutrients: B vitamins (B2, B3, B6, B12), Iron
• B vitamins: Whole grains, meat, dairy, bananas, avocados, leafy greens
• Iron: See above
5. For Tingling/Numbness
Key nutrient: Vitamin B12
• Vitamin B12: See above
When you finally address nutrient deficiencies with a proper, balanced diet, the change can feel both subtle and profound. Many people report a noticeable boost in energy levels, improved mood, clearer thinking, and better sleep. Chronic fatigue may lift, nagging aches can fade, and skin, hair, and nails often become healthier and stronger. You might feel more emotionally stable, experience fewer food cravings, and enjoy better digestion. Over time, your immune system strengthens, workouts become more effective, and everyday stress feels easier to manage—because your body is finally getting the building blocks it needs to function at its best.
Copyright 2021, GoHealthier.com
