Guide: How to Detect Nutritional Deficiencies

Updated: Jun 2

Did you know your body has its own way of sending you messages? From your nails to your tongue, subtle signs can hint at what nutrients you might be missing. Let's embark on a journey to decode these signals and discover how to nourish yourself for optimal health.

Nail Tales: What Your Nails Say About You

1. White Spots or Ridges?

Possible Signs: Low zinc, Vitamin B6, or protein.
Why It Matters: Zinc boosts immunity and healing; B6 supports energy and mood; protein is essential for every cell.
Nourish With: Oysters, beef, pumpkin seeds, chickpeas, salmon, avocados, bananas, walnuts.

2. Spoon-Shaped or Pale Nails?

Possible Sign: Iron deficiency.
Why It Matters: Iron carries oxygen in your blood, energizing your body.
Nourish With: Seafood, beef, organ meats, poultry, venison, lamb, leafy greens.

3. Weak or Brittle Nails?

Possible Signs: Low zinc, healthy fats, calcium, biotin, or protein.
Why It Matters: These nutrients support nail strength and overall health.
Nourish With: Salmon, eggs, almonds, spinach, coconut oil, avocados.

4. Cracks Around Fingernails?

Possible Sign: Essential fatty acid deficiency.
Why It Matters: Healthy fats keep skin supple and support brain health.
Nourish With: Olive oil, walnuts, flaxseeds, seafood.

Tongue Talk: What Your Tongue Reveals

1. Teeth Marks on the Sides?

Possible Signs: Dehydration, zinc deficiency, or food sensitivities.
Why It Matters: Hydration and zinc are vital for digestion and immunity.
Nourish With: Plenty of water, pumpkin seeds, beef, chickpeas.

2. Cracks or Grooves?

Possible Signs: B vitamin deficiencies (B3, B9, B12).
Why It Matters: B vitamins support energy, mood, and nerve health.
Nourish With: Liver, eggs, leafy greens, mushrooms, salmon.

3. Coated Tongue (white or yellowish coating)?

Possible Signs: Gut dysbiosis, candida overgrowth, or sluggish digestion.
Why It Matters: A coated tongue often reflects what’s going on in your gut and liver.
Nourish With: B Vitamins and Zinc help build stomach acid and bitter foods help support digestion (liver/gallbladder). Consider seafood, animal proteins, nuts/seeds like pumpkin, fermented foods (like sauerkraut, kimchi), and other foods that support digestion (ginger, ACV, lemon/lime juice)
Tip: You may need to work on rebalancing your gut (garlic, oregano), herbal bitters, and digestive enzymes. We can help!

4. Geographic Tongue (smooth, red patches with white borders that move around)?

Possible Signs: B vitamin deficiency (especially B2, B12) as well as Zinc, food sensitivities, or mild inflammation.
Why It Matters: This often benign condition may reflect nutrient gaps or an inflamed immune response.
Nourish With: Nutritional yeast (if tolerated), wild-caught fish, dark leafy greens, eggs, and anti-inflammatory foods like turmeric and ginger.
Tip: You may want to consider functional testing to see what your body is actually missing and needs support with.

Skin Signals: What Your Skin Is Telling You

1. Bumps on Arms or Thighs?

Possible Signs: Vitamin A deficiency or low healthy fats.
Why It Matters: Vitamin A is key for skin health and vision.
Nourish With: Carrots, sweet potatoes, spinach, organ meats, eggs, cod liver oil.

2. Easy Bruising?

Possible Signs: Vitamin C or K deficiency.
Why It Matters: These vitamins help with blood clotting and vessel strength.
Nourish With: Bell peppers, broccoli, brussels sprouts, leafy greens, eggs.

3. Skin Rashes or Eczema?

Possible Signs: Need for healthy fats, food sensitivities, or gut imbalance.
Why It Matters: A healthy gut and fats are crucial for skin integrity.
Nourish With: Seafood, avocados, flaxseeds, chia, fermented foods, coconut yogurt.

4. Skin Tags (especially on the neck, armpits, or chest)?

Possible Signs: Insulin resistance or blood sugar imbalance.
Why It Matters: Skin tags are often linked to elevated insulin levels and can be an early metabolic warning sign.
Nourish With: Protein-rich meals, fiber (chia seeds, flax, leafy greens), chromium-rich foods (broccoli, cinnamon), and steady meal timing to balance blood sugar.

Facial Clues: What Your Face Reflects

1. Cracks at Mouth Corners?

Possible Signs: B vitamin deficiencies or yeast overgrowth.
Why It Matters: B vitamins aid in energy and skin health.
Nourish With: Eggs, poultry, mushrooms, almonds.

2. Redness Around Nostrils?

Possible Signs: B vitamin deficiencies or low healthy fats.
Why It Matters: These nutrients support skin and overall wellness.
Nourish With: Salmon, walnuts, olive oil, spinach.

3. Acne on Face, Back, or Chest?

Possible Signs: Zinc or selenium deficiency, or gut imbalance.
Why It Matters: Zinc and selenium are vital for skin clarity and hormone balance.
Nourish With: Brazil nuts, seafood, pumpkin seeds, lentils.

4. Flushed Face or Ears?

Possible Signs: Vitamin B2 deficiency or food sensitivities.
Why It Matters: B2 supports energy and skin health.
Nourish With: Mushrooms, quinoa, yogurt, spinach.

Final Thoughts

Your body is an incredible communicator. By tuning into these signs and nourishing yourself with the right foods, you can support your health and vitality. These are just a few easy-to-notice signs of nutrient deficiencies. Purely Rooted Nutrition and Wellness offers sensitive and reliable testing that will give you a better idea of what your body actually needs as well as food sensitivities and gut flora imbalances.

Feel free to reach out if you have any questions or need personalized guidance on your wellness journey!