Staying healthy is not just about feeling good; it's also about identifying early signs of deficiencies before they turn into bigger health problems. You don’t always need a doctor’s visit to assess your health—your body gives plenty of signals. In just five minutes, a person can test themselves and learn if their body lacks essential nutrients. Let’s get started!

Do your joints make a crackling sound?

Try bending your knees or rotating your wrists. Do you hear a cracking or popping sound? While occasional cracking is normal, frequent or loud sounds could indicate calcium deficiency. Calcium is essential for strong bones and joints, and a lack of it can lead to osteoporosis over time. Include dairy products, green leafy vegetables, and sesame seeds in your diet to strengthen your bones.

Check your mouth for ulcers or bleeding gums

Look in the mirror and inspect your mouth. Are there frequent ulcers, or do your gums bleed when brushing? This could be a sign of Vitamin C deficiency. Vitamin C helps in collagen formation, which is crucial for healthy gums and healing wounds quickly. Eat more citrus fruits, bell peppers, and amla to boost your vitamin C levels.

Are your nails brittle and your hair falling prematurely?

If your nails are chipping easily or your hair is dry and falling out too soon, you might be lacking biotin (Vitamin B7). Biotin plays a major role in strengthening hair and nails. Adding eggs, nuts, seeds, and sweet potatoes to your diet can help prevent these issues.

Do you have white nails, fatigue, or weak muscles?

Turn your nails toward the light. Do they appear pale or have white spots? Are you feeling constantly tired or experiencing weak muscles? This could indicate a zinc deficiency. Zinc is vital for immune function and muscle recovery. Increase your intake of pumpkin seeds, legumes, and whole grains.

Are your heels cracked or lips ulcerated?

Cracked heels and ulcers at the corners of your lips could be warning signs of Vitamin B2 (Riboflavin) deficiency. Riboflavin is necessary for skin repair and energy production. Add dairy, lean meats, and green leafy vegetables to your diet.

Are your nails turning brownish?

If your nails have a brownish tint, this might be due to a Vitamin B12 deficiency. This vitamin is essential for red blood cell formation and nerve function. Include more dairy, fish, and eggs in your meals to maintain adequate B12 levels.

Do you have body pain and anxiety for no reason?

Frequent body aches, unexplained anxiety, or mood swings may indicate a Vitamin B deficiency. B vitamins help manage stress and energy levels. Whole grains, bananas, and lean meats can help replenish your Vitamin B levels.