They say beauty starts from within, but missing nutrients can affect your skin, hair, and nails without you realizing it. Many women face common deficiencies that might be the hidden reason behind dullness or breakage.
Zinc deficiency
If you’ve seen white spots on your nails, your body might be low on zinc. Zinc is important for cell growth and repair. When your body lacks zinc, nail health suffers, and white spots, also called leukonychia, may appear. To improve this, eat foods like pumpkin seeds, chickpeas, and lean meats. While supplements can help, avoid taking too much, as this can block other nutrients.
Biotin deficiency
Dry, brittle hair and split ends might mean you’re not getting enough biotin (Vitamin B7). Biotin helps with keratin production, which strengthens hair. Without it, hair becomes fragile and prone to damage. Include eggs, almonds, and spinach in your meals to boost biotin levels. If you need a supplement, talk to a doctor first.
Iron deficiency
Painful cracks at the corners of your mouth (angular cheilitis) could indicate low iron levels. Iron is essential for carrying oxygen to cells, including those that support healthy skin. When you’re low on iron, your skin, especially around the lips, may become dry. Eat spinach, red meat, and lentils to increase iron, and pair them with Vitamin C-rich foods like tangerines to help absorption.
Vitamin K or Vitamin C deficiency
If you have dark circles under your eyes, you might be missing Vitamin K or C. Vitamin K helps with blood circulation, while Vitamin C strengthens blood vessels and helps collagen production. Add leafy greens, broccoli, citrus fruits, and strawberries to your diet to address this. Stay hydrated and sleep well to support your skin further.
Omega-3 deficiency
Struggling with dandruff? A lack of Omega-3 fatty acids can cause a dry, irritated scalp. Include foods like fatty fish, walnuts, and flaxseeds in your diet to hydrate your scalp and reduce dandruff.
Small dietary changes can make a big difference in how you look and feel.