This week, You! takes a look at the effects of an unhealthy diet...
health
This week, You! takes a look at the effects of an unhealthy diet...
We all know eating a balanced diet is vital for good health. Food provides our bodies with energy, proteins, essential fats, vitamins and minerals to function properly. Ever wondered what kind of deficiencies you can have if you do not get the right nutrients in your diet? Read on...
Unattractive skin:
A poor diet can result in flaky skin, dark spots, acne, discolouration, cracks and itching. If your diet lacks Omega-3 fatty acids and vital vitamins, your skin will lose moisture. Fish is a vital source of Omega-3 fats. If you do not eat fish, replace it with walnuts as they are rich in Omega-3 fatty acids. Also, yoghurt is good for dry skin conditions. Yoghurt has protein which helps in keeping the skin firm while making it resistant to wrinkles.
Deficiency of vitamin E, polyphenols and phytosterols in your diet lead to premature ageing of skin. So, add olive oil, sun flower seeds and strawberries in your diet. If you want a wrinkle free skin, then replace your night cream with light massage of organic olive oil. Basically, the loss of skin elasticity is also caused by the lack of vitamin C, beta-carotene, kaempferol and quercetin. Include orange peel, bell pepper and carrots in your diet to replenish the skin.
Other skin problems include hyperpigmantation and vitilago, caused by the deficiency of vitamin B12. To avoid this, add red meat, liver and fortified cereals. An unhealthily pale skin tone may signal that something is going on with your iron levels but you can increase your iron intake with lentils, beef, spinach and iron-fortified cereals.
Sore lips:
Soft, full lips make your face look beautiful. Any defect in the lips may indicate severe health problems due to inadequate consumption of nutritious foods. Vitamins A, B, C, and riboflavin deficiencies in your diet can lead to cracking of lips, dryness around them, tenderness, bleeding and redness. In severe cases, it is followed by swollen, dark-red tongue and swollen mouth. Include more riboflavin in your diet by consuming almonds, salmon, broccoli and cheddar cheese.
To curb the deficiency of vitamins, drink plenty of water and consume vitamin rich food sources such as whole-grain cereals, bread, brown rice, fortified bread, red meat, egg yolks and leafy green vegetables.
Slow healing:
Missing nutrients such as proteins, zinc and vitamins A and C in your diet can result in slow healing and even reopening of old wounds. Vitamin A also helps strengthen the wound by stimulating collagen synthesis.
Nutritionists recommend that food plans should include at least two to three servings of protein, at least one serving of foods rich in vitamin A - green or orange fruits and vegetables - and at least one serving of vitamin C rich foods like all citrus fruits, strawberries, spinach, peppers, potatoes or tomatoes. Zinc, found in fortified cereals, red meat and seafood, may also aid in healing.
To overcome protein deficiencies, drink a glass of milk along with dinner. Add beans to your salads or top your apples with peanut butter for some extra protein. Other good sources include baked potatoes, broccoli, cabbage and sprouts.
Premature greying:
Proper nutrition is very important to prevent grey hair. Good nutrition helps maintain hair colour and retain healthy hair. Presence of copper ensures production of melatnin (one of the pigments that give your hair its colour). Low copper levels prevent you from metabolizing copper properly and turn your hair grey. Low vitamin D levels also associate with premature greying. Dark chocolate, sunflower seeds, dried apricots and hazelnuts are rich in copper, so make them a part of your daily diet. Liver is full of copper and zinc and prevent premature growth of white hair. Also, almonds are healthy nutritious snacks to stash in your purse. They are rich in copper and vitamin E, as well as riboflavin, magnesium and phosphorus.
Bleeding gums:
Good oral health is also dependent on a good diet. One of the causes of spongy and bleeding gums is the deficiency of vitamin K and C in your body. If left untreated, germs can thrive and cause tooth decay. Moreover, having a diet low in tryptophan can result in unhealthy gums. Include foods that contain vitamin K, such as leafy green vegetables, egg yolks, milk, yoghurt, cauliflower, cabbage and tomatoes.
Foods rich in sugar and starch can affect your gums and support bacteria growth, which in turn causes the growth of plaque on your gums and teeth and results in bleeding.
Brittle and damaged nails:
Colour, texture and strength of your nails provide provide evidence of your eating habits. Brittle, weak and dry nails show signs of vitamin A and calcium deficiencies. White spots on nails are symptoms of lack of iron and zinc. White lines on nails show proteins and zinc deficiencies and curved nail ends are warning signs of the absence of vitamin B12.
Include green peas, sunflower seeds in your diet. Their protein content helps in strengthening fingernails and growth rate. They also contain beta-carotene and vitamin C. Eating a fat-free or low-fat diet can lead to poor nail growth. Make sure you include healthy fat in every meal and snack.
