Detecting Nutritional Deficiencies

By Nmami Agarwal     30-Jan 2019

Detecting Nutritional Deficiencies

Food choices and dietary preferences in today’s time have become more about quantity rather than the quality. More and more people are falling prey to their taste buds, where the number one goal is to satiate the taste senses and have a feel good factor about it, and unfortunately nutrition has taken a back seat. This has led to an era where many people go about their daily lives carrying a baggage of deficiency of many important nutrients. The sure shot way to diagnose these nutritional deficiencies is certainly a blood test, but your body gives you signals the moment it feels something is lacking in the diet. Let’s try de-decoding these deficiency signals and know what can be done to counter them:

  • Hair fall – While it is normal to lose around fifty to hundred hair strands each day, if your hair fall is way much more despite all the external products or spas or treatments that you use, it is time to look for the causes inside the body. Excess hair fall can be triggered by Iron deficiency, which is also touted as the most common deficiency in the world. Those who have iron deficiency anaemia, coeliac disease, or post-menopausal women, and vegans or vegetarians are considered to be at high risk of developing iron deficiency. The deficiency of zinc in the diet can also lead to hair loss. Deficiency of Vitamin D is also well-linked to excessive hair fall. Another important Vitamin is Biotin; its deficiency can lead to alopecia and loss of hair in the form of patches from scalp or other parts of body. Malnutrition of protein can also lead to excessive hair fall.
    Get your dose of Iron from: Spinach, lentils, chickpeas, nuts & seeds, chicken and fish.
    Get your dose of Vitamin D from – Tuna fish, Salmon Fish, Egg Yolk, and Fortified Soy Milk
    Get your dose of Biotin from- Egg yolks, Avocados, Nuts& Seeds, Salmon, Dairy, and Sweet Potato.
  • Frequent Cramps in Legs- If you experience cramping in your calf muscles quite often, or you constantly experience stabbing sensation in your toes, or some form of numbness in your legs on a regular basis, then you need to consider the deficiency of three important minerals, which are- Magnesium, Potassium, and Calcium. Magnesium and Potassium work closely with Calcium, to support nerve functions, and maintenance of body fluids. Calcium is involved in muscle contractions, and generation of nerve impulses. Muscle twitches and muscle tremors are caused due to Magnesium deficiency.
    Get your dose of Magnesium from – Spinach, Kale, Chickpeas, Kidney Beans, Broccoli, and Salmon.
    Get your dose of Potassium from- Bananas, Spinach, Broccoli, Sweet Potato, Mushrooms, and Winter Squash.
  • Brittle Nails- Flaky nails that can easily tear down or peel off horizontally is because of a medical condition known as onychoschizia. It is also known as “brittle nail syndrome”. Nutritional deficiencies of Biotin, Iron, and Zinc have been implicated to contribute to this condition. Biotin is a type of Vitamin B and it contributes to the thickness of nails. Zinc, an important dietary mineral works by keeping the nails strong. Nails are made of cells that divide and grow rapidly, and to support their growth, an adequate supply of Zinc is needed. Iron keeps the nails in proper shape and prevents their distortion into spoon-shaped nails, which is again a marker for detecting Iron deficiency.
    Get your dose of Zinc from – Pumpkin seeds, Sesame seeds, Avocados, Prunes, Chickpeas, and Lamb.
  • Dark Circles- Nobody wants to wake up to a set of racoon-eyes, right? But the problems of dark circles have become fairly common these days. Apart from irregular sleep and constant usage of phones, an unhealthy diet can lead to darkness under the eyes. Deficiency of iron can lead to dark circles because iron carries oxygen, and a lack of oxygen can lead to poor circulation all across the body, including the under eye area- making it appear darker than normal. Vitamin K is a crucial vitamin that is required for proper clotting and coagulation functions within the body. It assists healing processes in the body, and can diminish the signs of dark circles if taken in the recommended amounts on a daily basis.
    Get your dose of Vitamin K from – Turnips, Swiss chard, Kale, Spinach, Broccoli, Cabbage, and Parsley.

 

Over to you:

If you experience any of the symptoms that are listed above, you know you need to work upon your diet and build an optimum intake of essential Vitamins & Minerals in your body. Before you consider a blood test for nutritional deficiencies, try consuming a healthy diet first and then wait for the symptoms to subside. Your food intake can be a really powerful way of naturally medicating your body.

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3
Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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#Coverage #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #energy#EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Innews #Lifestyle #Media #Nutrition #NmamiLifeGirl#Nmami #NmamiAgarwal#NmamiLife #Nutritionist #Print#Published
0
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
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Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
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#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Pinaca #Recipe #Recipealert
6
Nmami Life - Diet & Nutrition
Trivia of the Day
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If you know someone who is, then do share this post with them.
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#Broccoli #Cauliflower #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Fiber #Fats #Healthyliving #Health #Healthyheart #Hearthealth #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Trivia #Triviaoftheday #Todaytrivia
7
Nmami Life - Diet & Nutrition
Blog Alert
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Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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Know more: 
1) https://bit.ly/2YKTIvq
2) https://www.nmamilife.com/lifestyle/
3) Highlights section in BIOS under BLOGS
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#Blog #Blogalert #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Eating #Food #Fruits #Functionalfoods #Fitspiration #Healthyliving #Hairfall #Health #Healthgoal #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #Rainyseason #Remedies
6
Nmami Life - Diet & Nutrition
Recipe Alert
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Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
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Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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#Amlapowder #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Protein #Recipe #Recipealert
7
Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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13
Nmami Life - Diet & Nutrition
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