These are just three of the common signs of vitamin or mineral deficiencies, experts have warned on the back of a new poll of 2,000 adults.<\/span><\/p>\n Other issues which could point to an insufficient diet include thinning hair, a lower libido, white spots on your nails, dandruff, stress and even dry skin.<\/span><\/p>\n The findings, commissioned by Healthspan, showed six in ten adults are clueless about signs that could show they are suffering from a deficiency.<\/span><\/p>\n But according to Rob Hobson, a London-based nutritionist, adding more spring greens, red meat and nuts to your diet could help combat any distressing symptoms.\u00a0<\/span><\/p>\n Here, MailOnline Health reveals the common signs of any potential deficiencies, and the foods you could eat to help you overcome them.\u00a0<\/span>\u00a0<\/p>\n \n A range of common symptoms many adults suffer from could be explained by poor diets and a lack of minerals and vitamins. Here, MailOnline Health reveals how to combat bad breath, headaches and even stress<\/p>\n CRACKED LIPS<\/span><\/p>\n What it could be a sign of:<\/span> Iron or vitamin C deficiency<\/p>\n Foods that may help overcome it: <\/span>Red meat, red peppers, kale and tofu<\/p>\n DANDRUFF\u00a0<\/span><\/p>\n What it could be a sign of:<\/span> Biotin, vitamin B7 or essential fatty acids deficiencies<\/p>\n Foods that may help overcome it: <\/span>Fresh salmon, almonds, peanut butter and sunflower seeds<\/p>\n THINNING HAIR<\/span><\/p>\n What it could be a sign of: <\/span>Iron and vitamin C deficiency<\/p>\n Foods that may help overcome it:<\/span> Lemons, kiwi fruit, strawberries and red kidney beans<\/p>\n PSORIASIS<\/span><\/p>\n What it could be a sign of:<\/span> Vitamin D, vitamin B, zinc or essential fatty acid deficiency<\/p>\n Foods that may help overcome it:<\/span> Eggs, prawns, fresh tuna, mushrooms\u00a0\u00a0<\/p>\n \n DRY SKIN<\/span><\/p>\n What it could be a sign of:<\/span> Omega-6 essential fatty acid deficiency<\/p>\n Foods that may help overcome it:<\/span> Sunflower seeds, pine nuts, sesame seeds and turkey mince<\/p>\n ACNE<\/span><\/p>\n What it could be a sign of:<\/span> Zinc deficiency<\/p>\n Foods that may help overcome it: <\/span>Crab, spinach, cashew nuts and cocoa powder<\/p>\n <\/span><\/p>\n Vitamin B6:<\/span>\u00a0This vitamin is known to help control levels of an amino acid in the blood that is linked to heart disease. Therefore, people who do not get enough B6 in their diet are believed to have a higher risk of heart disease. However, a lack of this vitamin is considered rare in the Western world.<\/p>\n How much do you need?<\/span> Adults under the age of 50 are required to get 1.3mg in their diet each day \u2013 the same as three pork chops.<\/span><\/span><\/p>\n Vitamin B12:<\/span>\u00a0Symptoms usually develop gradually but can worsen if the condition goes untreated. It can lead to heart palpitations, bouts of diarrhoea and even vision loss, according to research. Getting enough B12, which comes from milk and eggs, is a specific concern in the vegan diet.<\/p>\n How much do you need? <\/span>Adults need 2.4mcg of vitamin B12 each day. This is the equivalent of slightly more than two eggs.<\/span><\/span><\/p>\n \n Vitamin C:<\/span>\u00a0According to the NHS, the symptoms of scurvy usually begin three months after a person stops getting enough vitamin C in their diet. Left untreated, scurvy can cause potentially fatal heart problems. This is rare in Britain, but smokers are known to be at a higher risk.\u00a0<\/p>\n How much do you need? <\/span>Adults should aim to consume 40 mg per day \u2013 the same amount as slightly less than one whole orange<\/span>.<\/span><\/p>\n Vitamin D:<\/span>\u00a0This\u00a0regulates the amount of calcium and phosphate in the body, both needed for healthy bones, teeth and muscles. But research is showing it has many other health effects \u2013 and may protect against a number of diseases. Official figures show 23 per cent of adults are deficient in Britain.\u00a0<\/p>\n How much do you need?<\/span>\u00a0Children over the age of one and adults need 10mg daily \u2013 a similar amount to that found in one whole salmon fillet.<\/p>\n \n Zinc:<\/span>\u00a0A zinc deficiency can weaken the immune system and slow wound healing, Boots\u00a0says. It may also cause tiredness. It is also more common in older people, those living in care homes, and in those who take drugs to lower blood pressure. However, having too much zinc could have be damaging.<\/p>\n How much do you need?\u00a0<\/span>Everyone over the age of 14 should try to consume 11mg of zinc each day \u2013 which can be found in two raw oysters.\u00a0<\/span><\/p>\n Iron:<\/span> This is believed to be the most common deficiency in the US. It can lead to anaemia \u2013 a condition where a lack of iron in the body leads to a reduction in the number of red blood cells. If left untreated can lead to heart failure, the\u00a0NHS\u00a0claims.\u00a0<\/p>\n How much do you need?\u00a0<\/span>Adults are advised to consume 10mg of iron \u2013 but pregnant women should get more. This amount could be found in a 300g steak, 100g of spinach and around four slices of white bread.\u00a0<\/p>\n <\/span><\/p>\n \n Magnesium:<\/span>\u00a0This little-heard-of deficiency is surprisingly common among women \u2013 one survey found one in ten suffers from it, but some experts cite figures as high as seven in ten \u2013 and the effects can be devastating. Left untreated, it can lead to seizures.\u00a0<\/p>\n How much do you need? <\/span>Adults are recommended to consume around 400mg of magnesium daily.<\/span><\/span>\u00a0This can be found in 100g of dark chocolate, one avocado and slightly more than an ounce of almonds.<\/p>\n <\/span><\/p>\n \n \n Calcium: <\/span>The body uses this mineral to help build strong bones and teeth. As a result of a deficiency, humans are prone to developing diseases like osteoporosis \u2013 giving them fragile bones. It is estimated that three quarters of adults in the US lack enough calcium in their diet.<\/p>\n How much do you need? <\/span>The World Health Organization recommends adults get 500mg daily \u2013 this can be found in around one cup of milk and two ounces of sardines.<\/span><\/span>\u00a0<\/p>\n <\/span><\/p>\n GREASY SKIN AROUND THE NOSE<\/span><\/p>\n What it could be a sign of: <\/span>Vitamin B2 or zinc deficiency<\/p>\n Foods that may help overcome it: <\/span>Feta cheese, almonds, mackerel and asparagus\u00a0<\/p>\n WHITE SPOTS ON NAILS<\/span><\/p>\n What it could be a sign of:<\/span> Zinc or iron deficiency\u00a0<\/p>\n Foods that may help overcome it:<\/span> Lean pork, mushrooms, chickpeas and dried apricots<\/p>\n BRITTLE NAILS<\/span><\/p>\n What it could be a sign of: <\/span>Iron deficiency<\/p>\n Foods that may help overcome it: <\/span>Flaxseed, chicken liver, pistachio nuts, lentils\u00a0<\/p>\n ULCERS\/SORE TONGUE<\/span><\/p>\n What it could be a sign of: <\/span>Vitamin B12, B3, iron or folic acid deficiency<\/p>\n Foods that may help overcome it:<\/span> Black beans, pak choi, avocado and trout\u00a0<\/p>\n BAD BREATH<\/span><\/p>\n What it could be a sign of:<\/span> Iron deficiency<\/p>\n Foods that may help overcome it:<\/span> Raisins, peas, fortified breakfast cereals, adzuki beans\u00a0<\/p>\n According to Rob Hobson, a London-based nutritionist, adding more spring greens, red meat and nuts to your diet could help combat any distressing symptoms<\/p>\n HEADACHES<\/span><\/p>\n What it could be a sign of: <\/span>Magnesium, vitamin B12 or B6 deficiency<\/p>\n Foods that may help overcome it: <\/span>Pumpkin seeds, prunes, banana, fortified soy milk<\/p>\n NO TASTE<\/span><\/p>\n What it could be a sign of: <\/span>Zinc deficiency<\/p>\n Foods that may help overcome it:<\/span> Eggs, red meat, yoghurt and red kidney beans<\/p>\n DEPRESSION<\/span><\/p>\n What it could be a sign of:<\/span> Vitamin B, D or magnesium deficiency<\/p>\n Foods that may help overcome it:<\/span> Cashew nuts, kale, mushrooms and barley\u00a0<\/p>\n ANXIETY<\/span><\/p>\n What it could be a sign of: <\/span>Vitamin B, D, magnesium or calcium deficiency<\/p>\n Foods that may help overcome it: <\/span>Tofu, milk, bananas and dates\u00a0<\/p>\n BAD MOODS<\/span><\/p>\n What it could be a sign of: <\/span>Vitamin B, D or magnesium deficiency<\/p>\n Foods that may help overcome it:<\/span> Quinoa, salmon, avocado and french beans\u00a0\u00a0<\/p>\n STRESS<\/span><\/p>\n Healthspan\u2019s head of nutrition Rob Hobson said: \u2018Many of these symptoms are things people put up with every day, thinking they are just par for the course.<\/p>\n \u2018But often, they could be a sign that you are suffering a vitamin or mineral deficiency and simply eating foods which contain the item you are lacking could ease your symptoms.<\/p>\n \u2018For example, a headache could be an indicator that you need more magnesium, vitamin B12 and B6 \u2013 something you can get from eating pumpkin seeds, prunes, banana or fortified soy milk.<\/p>\n \u2018And even bad breath, while a possible sign of poor oral hygiene, could also be linked to your gut health and an iron deficiency.<\/p>\n \u2018It\u2019s important to bear in mind that your ability to absorb vitamins and minerals can also be affected by medications you are taking, such as antibiotics or the oral contraceptive pill as well as aspects of your diet such as whether you drink tea or coffee.\u2019<\/p>\n What it could be a sign of:<\/span> Magnesium, zinc or essential fatty acids deficiency<\/p>\n Foods that may help overcome it: <\/span>Fresh tuna, cocoa powder, prawns and sunflower seeds\u00a0<\/p>\n CONSTANT FATIGUE<\/span><\/p>\n What it could be a sign of: <\/span>Vitamin B, iron or magnesium deficiency<\/p>\n Foods that may help overcome it:<\/span> Dried apricots, prunes, liver, walnuts\u00a0<\/p>\n INSOMNIA<\/span><\/p>\n What it could be a sign of: <\/span>Magnesium deficiency<\/p>\n Foods that may help overcome it: <\/span>Spring greens, Brazil nuts, soya beans and chickpeas<\/p>\n RESTLESS LEGS<\/span><\/p>\n What it could be a sign of:<\/span> Magnesium, iron or folate deficiency\u00a0<\/p>\n Foods that may help overcome it: <\/span>Avocado, dried oregano, bulger wheat and dark chocolate\u00a0<\/p>\n LOW LIBIDO<\/span><\/p>\n What it could be a sign of: <\/span>Vitamin D deficiency<\/p>\n Foods that may help overcome it:<\/span> Mushrooms, fortified breakfast cereals, mackerel and eggs\u00a0<\/p>\n ACHING JOINTS<\/span><\/p>\n What it could be a sign of:<\/span> Magnesium, potassium, sodium, calcium, vitamin B1 or D deficiency<\/p>\n Foods that may help overcome it:<\/span> Trout, pork, chia seeds and macadamia nuts\u00a0<\/p>\n PMS<\/span><\/p>\n What it could be a sign of:<\/span> Magnesium deficiency<\/p>\n Foods that may help overcome it<\/span><\/span>: <\/span>Cashew nuts, pumpkin seeds, mackerel and wild rice\u00a0<\/p>\n COLD HANDS AND FEET<\/span><\/p>\n What it could be a sign of: <\/span>Iron deficiency<\/p>\n Foods that may help overcome it: <\/span>Red meat, kale, tofu and cumin\u00a0\u00a0<\/p>\n Nauseating moment infected filler squeezed from woman\u2019s head<\/p>\n \t Burglar caught on security camera robbing Dallas man\u2019s home<\/p>\n \t Horrific ISIS video shows child soldier handing knives to executioners<\/p>\n \t Horrific video shows mother torturing and burning one-year-old son<\/p>\n \t Brutal footage shows bouncer punching woman in the face<\/p>\n \t Ehab Jaber shows off arsenal outside Christian conference<\/p>\n \t AFL player receives awkward massage from female physio<\/p>\n \t Moment twerking brunette causes road accident in Ukraine<\/p>\n \t Welsh 12-year-old WOWS Ellen Show audience with incredible voice<\/p>\n \t <\/p>\n
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Cycling to work \u2018halves the risk of heart disease and\u2026<\/span><\/p>\n<\/li>\n<\/ul>\nWHAT ARE THE IMPLICATIONS OF YOUR DEFICIENCY?<\/h3>\n
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<\/p>\nDON\u2019T JUST ACCEPT THE SYMPTOMS<\/h3>\n
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