Proper nutrition is a healthy way to maintain weight, lose weight or gain muscle mass. But the body may lack individual trace elements, even if you lead a healthy lifestyle and eat a balanced diet. The reasons for the lack of vitamins can be heredity, problems with the gastrointestinal tract, impaired cellular metabolism, diseases of the liver and pancreas, as well as the seasonal factor and eating habits. It is difficult to recognize a vitamin deficiency with a small shortage since the symptoms are subtle and characteristic of other diseases. We have identified seven early signs that indicate a lack of nutrients in the body.
Mood swings are one of the main symptoms of vitamin deficiency. Omega-3 and vitamin B12 deficiencies increase the risk of depression and can make the situation worse if a person is already ill.
Also, scientists believe that sudden mood swings can be associated with a deficiency of folic acid and magnesium. A low level of all these elements can even lead to the development of mental personality disorders. Scientists also suggest that high levels of homocysteine, an amino acid that affects the functioning of the entire body, can damage brain tissue and disrupt electrical signals. Vitamin deficiencies can also disrupt the production of neurotransmitters (the chemicals in the brain responsible for emotions), leading to mood swings and depression.
To prevent deficiency, eat salmon, sardines, trout, spinach, and nut butter.
The next sign of beriberi is brittle hair. With a lack of vitamins, hair quickly loses its attractive appearance, shine, and silkiness, and also falls out. Vitamins B, A, E, and C are responsible for the beauty of hair. They provide nutrition and hair growth, as well as collagen synthesis, which saturates the hair follicles with moisture.
To improve the condition of your hair and scalp, increase your intake of folic acid, B vitamins, and iron. This will improve blood circulation and the skin will receive more oxygen. Hair breakage is also caused by a lack of biotin (vitamin B7), which helps the body convert food into energy. Deficiency of this substance is rare, but pregnant women and people leading an unhealthy lifestyle, long-term use of antibiotics, and anticonvulsants are at greater risk.
To restore the beauty of your hair, include radishes, spinach, broccoli, potatoes, leafy greens, legumes, nuts, cereals, citrus fruits, bananas, mushrooms, and oily fish in your diet.
Eye fatigue or decreased vision is due to a lack of vitamin B12. This occurs when a deficiency disrupts the transmission of sensory visual signals to the brain. This condition is referred to as optic neuropathy. Vitamin A deficiency can cause xerophthalmia, a condition where a person has difficulty seeing objects in low light or darkness. Also, the lack of this vitamin leads to tearing of the eyes. In addition to noticeable changes, vitamin deficiencies increase the risk of developing age-related vision problems: the appearance of a yellow spot and cataracts.
To prevent or eliminate the problem, add dairy products, eggs, fish, oranges, nuts, ginger, seeds, red bell peppers, and chickpeas to your diet. The daily intake of vitamin A is 1.5 - 2.5 mg. An excess of the vitamin negatively affects human health: it accumulates in body fat and becomes toxic. Symptoms of an overdose are nausea, headaches, redness of the skin, and pain in the bones and joints.
A sign of vitamin deficiency can also be chronic fatigue. If you just woke up, but already feel exhausted, then the body lacks vitamin D, B12, iron, magnesium, and calcium. With a lack of nutrients, anemia occurs, due to which the level of hemoglobin in the blood drops, the cells are poorly supplied with oxygen, and the heart has to work harder. All this leads to chronic fatigue and a lack of strength.
To overcome fatigue, it is necessary to increase the level of hemoglobin in the blood. Most iron is found in beef and pork liver, as well as oysters and mussels. Replace animal products with legumes, spinach, tofu, broccoli, and leafy greens.
Convulsions due to a lack of vitamin D and calcium are similar to muscle contractions after a workout, but with beriberi, cramps appear along with other symptoms: tingling in the limbs, fatigue, and mood swings. Calcium regulates the work of muscles, blood vessels, and some hormones, so its deficiency leads to disorders throughout the body. Also, low blood levels of the trace element reduce bone density and increase the risk of osteoporosis, injury, and other health problems.
The highest amount of calcium is found in dairy products: cheeses, yogurts, and milk, as well as seafood, dark leafy greens, seeds, and dried fruits. Vitamin D is the solar vitamin. It supports nutrition and muscle function, the level of inorganic phosphorus in the blood, affects the functioning of the gastrointestinal tract and kidneys, and is involved in the regulation of blood pressure and heart function. The best source is the sun. Also found in dairy products and fish.
Fissures can be caused by various factors: improperly selected shoes, long walking on a hard floor with bare feet, and improper care. This problem is widespread, so few people think about the internal causes of the problem: a deficiency of vitamins B3, C, and E. The lack of these trace elements leads to dryness and provokes the appearance of cracked heels. Determining which vitamin is missing is not difficult.
To make up for the lack of these vitamins, add oranges, melons, strawberries, broccoli, and Brussels sprouts to the diet, and drink more water.
Bleeding gums are a sign of gingivitis, an early stage of periodontal disease, and can also indicate a low level of vitamin C in the diet. Vitamin C is involved in tissue regeneration, supports the immune system, and is an antioxidant.
Insufficient consumption of vegetables and fruits can not only cause bleeding gums but also lead to tooth loss. Also, a consequence of a severe vitamin C deficiency is scurvy, which disrupts the immune system, atrophies muscles, and destroys bones. The recommended daily intake of vitamin C for women is 75 mg and for men, it is 90 mg. To prevent or solve the problem, eat more vegetables and fruits.
Nutrition is an essential element for a healthy and strong body. A balanced diet supplies the body with vitamins, minerals, and other essential nutrients. Listen to your body, eat more fruits and vegetables, and at the first sign of beriberi, see a doctor! Be attentive to yourself and take care of your health.
