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In today’s fast-paced world, it's easy to overlook what our bodies are trying to tell us. While we may assume we’re eating well enough, nutritional deficiencies can sneak up and lead to a range of health problems. In a conversation with The Daily Jagran, Dt. Surabhi Sharma, Clinical Nutritionist and Dietetics, Max Hospital, Gurugram shared five signs that indicate you might not be getting enough nutrients and what you can do to fix it.

Signs That Indicate Lack Of Nutrients And Ways To Fix It

1. Constant Fatigue And Low Energy- Feeling tired all the time, even after a full night’s sleep, is one of the most common signs of a nutrient deficiency. Iron, vitamin B12 and folate are essential for producing red blood cells and maintaining energy levels. A lack of these can result in anaemia and persistent fatigue.

Fix it: Incorporate iron-rich foods like spinach, legumes, and red meat into your meals. Include sources of B12 such as eggs, dairy, and fortified cereals. If you're vegetarian or vegan, you may need supplements.

2. Hair Loss And Brittle Nails - If you're noticing excessive hair fall or nails that chip easily, your body might be low in key nutrients like biotin (vitamin B7), zinc, or protein. These are vital for maintaining healthy hair and nails.

Fix it: Add foods like eggs, nuts, seeds, and whole grains to your diet. For a quick boost, consider a multivitamin with biotin and zinc.

ALSO READ: Doctor Lists 8 Common Nutrient Deficiencies And Their Sources To Fix Them

3. Frequent Illness Or Infections - A weak immune system is another sign that you're not getting enough nutrients, especially vitamins A, C, D, and E, along with zinc and selenium. These nutrients help fight off infections and maintain your immune response.

Fix it: Eat a variety of colourful fruits and vegetables, fatty fish like salmon and nuts. Make sure you're also getting enough sunlight for natural vitamin D synthesis or consider a supplement if you live in a low-sunlight area.

4. Poor Concentration - Difficulty focusing, memory lapses or feeling mentally sluggish can be symptoms of deficiencies in omega-3 fatty acids, B vitamins and iron. These nutrients are essential for brain health and cognitive function.

Fix it: Include fatty fish (like mackerel or sardines), leafy greens, whole grains and legumes in your diet. For vegetarians, flaxseeds and walnuts are good plant-based sources of omega-3s.

ALSO READ: What Is The Role Of Nutrition In Women's Life And Why Is It Important? Know From An Expert

5. Digestive Issues - Constipation, bloating or irregular bowel movements can be signs that your body lacks fibre, magnesium or certain B vitamins. These nutrients support gut health and regular digestion.

Fix it: Add more fibre-rich foods like oats, beans, fruits, and vegetables to your meals. Stay hydrated and consider probiotics or fermented foods like yogurt and kimchi to support your gut microbiome.