Health

Use these vitamins to fight off diseases

You’ll reap the benefits of a nutritious diet for years to come if you follow it. A nutrient-deficient diet, on the other hand, may result in a number of negative side effects. By exhibiting these symptoms, your body is attempting to communicate that it believes you may be deficient in key vitamins and minerals. Understanding them may enable you to make better dietary decisions. Brittle hair and nails can be caused by a variety of circumstances. One of them is a biotin deficiency. Biotin, often known as vitamin B7, is an essential ingredient that aids in the conversion of food into fuel. The most typical indicators of a biotin shortage are brittle, thin, or split hair and nails. Chronic weariness, muscle stiffness, cramping, and tingling in the hands and feet are further signs of biotin insufficiency. Biotin deficiency is more common among pregnant women, heavy drinkers and smokers, as well as people with digestive diseases like Crohn’s disease.
Prolonged use of antibiotics and some anti-seizure drugs is also a risk factor. Biotin deficiency can also be caused by eating raw egg whites. Avidin, a protein found in raw egg whites, attaches to biotin and prevents it from being absorbed. Egg yolks, organ meats, fish, meat, dairy, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains, and bananas are all high in biotin. For people with brittle hair or nails, a daily dose of 30 micrograms of biotin is recommended. Due to the limited number of studies and case reports that have shown advantages from biotin supplementation thus far, a biotin-rich diet may be the best option. A deficit in specific vitamins or minerals may be associated to lesions around the mouth. Deficits in iron or B vitamins, for example, might induce mouth ulcers or canker sores. People with mouth ulcers were twice as likely as those without ulcers to have low iron levels, according to a small study.

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