7 signs that you may have health risks

White spots on the nails, bleeding gums, acne on the arms, stomachache... In life, there are many minor ailments that seem inconspicuous, but in fact they are telling you that there are hidden dangers to your health and you need to be vigilant. According to the Daily Mail, Charlotte Watts, a nutrition expert from the British Association of Nutritional Therapists, reminds everyone that if you experience the following 7 phenomena, it means that you are under too much stress and your body is lacking certain nutrients, which you need to consciously supplement through food.

1. Cracked corners of mouth: Lack of vitamin B6

B vitamins are very important for the health of the nervous system, especially vitamin B6, which is involved in the production of neurotransmitters serotonin and dopamine. Long-term deficiency can also cause insomnia.

Countermeasure: Eat more foods rich in vitamin B, such as carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, avocados, bananas, beans, broccoli, brown rice, whole wheat, cabbage, corn and potatoes.

2. Teeth grinding at night: lack of vitamin B5

Vitamin B5 is often called the anti-stress vitamin because it helps the secretion of adrenal hormones, cholesterol and immune antibodies, all of which have strong stress resistance. Part of the reason why stress in our lives can lead to jaw clenching and teeth grinding is because tensing the muscles in our face can speed up our brains when our body senses need to process danger, but it also involves deficient levels of vitamin B5.

Countermeasure: Eat more beef, eggs, fresh vegetables, kidneys, beans, liver, mushrooms, nuts, saltwater fish, and rye flour.

3. White spots on nails: zinc deficiency

People often think that white spots on the nails indicate a calcium deficiency, but in fact they are a sign of a deficiency in another mineral - zinc. Zinc is very important for the enzyme system in the body. Immunity and the production of hormones (including insulin and sex hormones) cannot be separated from zinc. When you are under too much stress and mental tension, zinc will be lost quickly.

Countermeasure: Zinc is found in lower concentrations in plant foods, so people who do not like to eat meat and vegetarians need to supplement 15-20 mg of zinc every day. Foods rich in zinc include fish, meat, sunflower seeds, pumpkin seeds, pine nuts, nuts, oysters and other shellfish, crab, rye flour and cheddar cheese.

4. Alternating constipation and diarrhea: magnesium deficiency

Magnesium is a very important mineral for the body, 70% of which is found in bones and the remaining 30% in soft tissues and body fluids. Magnesium is a mineral that is often needed to calm muscles and the brain after stress. Low levels of magnesium can lead to symptoms such as anxiety, irritability, insomnia, depression, and muscle pain. At the same time, the calmness of the muscles in the digestive tract also depends on magnesium. Once the nervous system in the intestines is under pressure and there is a lack of magnesium, we are likely to suffer from constipation or diarrhea.

Countermeasures: Eating more magnesium-rich foods and supplementing with 300-500 mg of magnesium citrate daily can relieve symptoms. It is recommended to eat more buckwheat, nuts, soybeans, dark green vegetables, carrots, peas, sweet potatoes, sunflower seeds, sesame seeds, lentils, avocados, cauliflower, fish, meat and other foods.

5. Bleeding gums: lack of vitamin C

Vitamin C is an antioxidant and the body needs at least 300 mg per day to maintain normal metabolic function. It aids in the production of anti-stress hormones, interferon and collagen. This is why once the body is completely deficient in vitamin C, it will lead to symptoms such as scurvy, susceptibility to colds, and difficulty in recovery. Smoking, excessive drinking, taking painkillers, birth control pills, steroids and antidepressants can all lead to the loss of vitamin C.

Countermeasures: Fruits include berries, citrus fruits, avocados, cantaloupe, mangoes, papayas, pineapples, and strawberries. Vegetables rich in vitamin C include asparagus, broccoli, cabbage, onions, green beans, radishes, spinach, tomatoes, and watercress.

6. Frequent throat and chest infections: Vitamin A deficiency

As we all know, vitamin A is essential for night vision. It can also help fight respiratory, gastrointestinal and urinary tract infections and keep the skin and mucous membranes elastic and vibrant.

Countermeasure: Animal liver, cod liver oil, green, red, orange and yellow fruits and vegetables are rich in vitamin A. Food options include apricots, asparagus, cauliflower, cantaloupe, carrots, papaya, peaches, pumpkin, red peppers, spinach and watercress. It is worth mentioning that sufficient zinc can mobilize and release vitamin A stored in the body. Therefore, when supplementing vitamin A, we must not forget zinc, our good "friend".

7. Acne on arms and thighs: Lack of vitamin E

Vitamin E is a fat-soluble antioxidant that helps protect the body's fat areas, improves circulation, promotes normal blood clotting, scar formation, etc., and enhances sperm production and improves fertility. Once lost, it can lead to easy abrasion of the skin and keratosis pilaris, such as acne on the arms and thighs. In addition, a lack of vitamin A in the body can also lead to keratosis pilaris.

Countermeasures: It is recommended to eat more foods rich in vitamin E, such as beans, nuts, seeds, whole wheat, brown rice, eggs, kelp, milk, cereal, animal offal, sweet potatoes and watercress.