1. Brittle hair and nails
This may be caused by a protein deficiency. Protein is a large part of our body. Our bones, muscles, skin, hair, and nails all contain protein. That’s why a protein deficiency influences our whole body and can cause very serious health problems. The first symptoms that we may notice are various problems with nails, hair, and skin.
People who eat meat regularly have very little chance of facing these problems. And remember, there are a lot of vegetarian sources of protein, like: beans, nuts, green peas, quinoa, chickpeas, mushrooms, tofu, oats, and other things.
2. Dry skin and wrinkles
Essential fatty acids, especially Omega-6, are very important because they create a skin barrier against water loss. If you don’t get enough of them, it can lead to extra dry skin which is prone to wrinkles. Your skin may also become flakey, itchy, or cracked. Other unpleasant symptoms are dandruff, hair loss, and dry eyes. Those who are on diets and reduce the intake of fats are at risk.
Don’t avoid fatty fish and use high-quality oil if you have any of these problems.
3. Acne and skin rash
If you’re a big fan of processed foods or alcohol, one day you may experience a lack of zinc in your body. Zinc deficiency influences the whole body and causes problems with your intestines and with your immune system. As a result, this may lead to allergies and negatively affect the condition of your skin.
Foods rich in zinc are: oysters, beef, lamb, chicken, beans, chickpeas, pumpkin seeds, cashews, mushrooms, and spinach. If you don’t get enough zinc in your diet, you should take special supplements.