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Common ailments such as dry skin, fatigue and irritability may be a direct result of your diet. When your body isn't getting enough of the vitamins and minerals it needs you can tell by the way you look and feel. A poor diet can affect all sorts of things from your hair and nails to your eyes and gums. If any of these problems sound familiar, it may time for a change in your diet.

Hair: Dry, thin, dull hair results from lack of protein, folic acid, vitamin B12, vitamin B6 and iron. These nutrients benefit hair by carrying oxygen to the hair and scalp and removing waste products.

Nails: Nails that are chipping or weak may be a sign that protein, vitamin E, vitamin K, vitamin B2, vitamin B6, vitamin B12, folic acid, pantothenic acid, biotin, vitamin C, iron, selenium and/or zinc are deficient. Deficiencies in these nutrients cause slowed nail growth and weak, brittle nails.

Skin: A deficiency in protein, folic acid, B vitamins, copper, iron and water can dehydrate skin, making it dull and dry. The skin needs these nutrients to remove waste products of cellular metabolism and stay in good condition.

Mouth, Teeth and Gums: Periodontal disease may mean a deficiency in calcium. Inadequate calcium intake hinders the production of, and alters the structure of, the connective tissue that holds together the gums. It is also important for the formation of enamel.

Eyes: Antioxidants such as vitamin C, vitamin E and beta carotene are responsible for healthy vision. Age related vision loss caused by cataracts or macular degeneration can be a result of deficiencies. A diet rich in antioxidants protects against vision loss by counteracting the damage caused when the eye filters ultraviolet light.

Fatigue: Coffee, soda, and other caffeinated beverages will only make fatigue worse. What your body really needs is B vitamins, including vitamin B1, vitamin B2, vitamin B6, pantothenic acid, and niacin and also iron and magnesium. The B vitamins are essential for converting food into energy. Iron carries oxygen to all of the body's tissues and a lack of magnesium causes weak muscles.

Mood Swings: Low intakes of iron and folic acid reduce the number of red blood cells and the supply of oxygen to the brain and tissues. This may result in depression, irritability and mood swings. Inadequate intake of vitamin B6 interferes with the production and activity of nerve chemicals that regulate mood and behavior.

Diets rich in a variety of fruits and vegetables, legumes, whole grain breads and cereals, and extra lean meat, fish or chicken can help boost some of these vitamins and minerals. Avoiding processed foods and junk foods also helps. Supplements of individual vitamins and minerals or a multiple vitamin can further increase intakes. Abstracted from the article Warning Signs of a Bad Diet, by Elizabeth Somer, May 31, 2001

The information presented is for informational purposes only. The results reported may not necessarily occur in all individuals. Consult your doctor or health care practitioner for any health problem and before using any supplements.