Health Tips: Your nails can help you determine whether you're in good health or if you're deficient. If you see white marks on your nails, it could be a sign of a mineral deficiency

Health Tips: Nails can reveal what's lacking in the body. A close look at your nails reveals several clues that can alert you to your health. If you notice white spots on your nails, don't take it lightly. This could be a sign of a deficiency of essential minerals like zinc.

Dr. Sami (MBBS BSc Lifestyle Medicine) said on his social media account that most people are deficient in zinc, but they realize it only when the body starts showing signs of it, such as hair fall, dry skin and white spots on the nails.

Why do nails show signs of zinc deficiency?

According to Dr. Sami, zinc helps the body produce keratin and collagen, which strengthen hair, skin, and nails. A zinc deficiency directly affects all three. Furthermore, zinc supports the function of over 300 enzymes, which are essential for our hormones, immune system, and wound healing.

Causes of Zinc Deficiency

The doctor explained that if you don't eat meat or seafood, or if you have a stomach condition (like IBS or celiac disease), zinc may not be absorbed properly. Additionally, high sugar intake, alcohol consumption, or chronic stress can also cause zinc deficiency.

How to overcome zinc deficiency

Dr. Sami says that correcting this deficiency isn't difficult. Simply include the following foods in your diet:

• Pumpkin seeds
• Chickpeas, lentils and pulses
• Eggs and nuts
• Sea Food
• Oyster – Considered the best source of zinc.

If you take supplements, don't take more than 25mg a day unless your doctor advises otherwise.

Consuming too much zinc can also be harmful.

According to doctors, excessive zinc intake is also harmful. It can cause vomiting, stomach pain, diarrhea, a metallic taste, and copper deficiency. Copper helps transport iron in the body, and a deficiency can lead to anemia and hair loss.

Read more: Hair Care Tips: These 5 morning habits will make your hair naturally strong and shiny

How much zinc is necessary?

According to health experts

For women: 7mg daily

For men: 9.5mg daily (ages 19–64 years)

When should one consult a doctor?

White spots on nails aren't always a sign of zinc deficiency. Sometimes they can be caused by a fungal infection or an allergic reaction. Therefore, if you notice any changes, consult a doctor.

PC:Asianet news