Signs of a lack of nutrients and suitable sources of supplementary food

Supplementing with vitamins and minerals is always one of the top priorities to help the body stay healthy. Therefore, you should check for the following signs of deficiency so that you can provide enough nutrients when needed.

Natural vitamin supplementation through the diet is the most natural and effective method for everyone. To ensure that the body’s nutritional needs are always met, increaseheightblog.com will list the signs of deficiency, specifically for the 5 most common vitamins and minerals for you to supplement in time.

1. Signs of vitamin D deficiency

Perhaps you already know that the body has the ability to synthesize vitamin D through sunlight, but our lifestyles such as working in the office, applying sunscreen or wearing tight protective clothing are all hindering us. process, although they help protect the skin from UV damage.

Vitamin D is a fat-soluble nutrient that has many important functions for gene development, calcium absorption for bone and joint development, and blocking the release of parathyroid hormone. of muscle and immunity.

Signs of vitamin D deficiency: brittle or painful bones, frequent muscle pain or reduced muscle strength, vulnerable to micro-trauma during vigorous activity, depression.

Vitamin D deficiency makes joints often painful and vulnerable

Food sources rich in vitamin D: fatty fish (salmon, tuna, sardines, trout, etc.), egg yolks, mushrooms, orange juice, milk and dairy products.

2. Signs of vitamin B12 deficiency

Vitamin B12 is more commonly found in animal-based foods than plant-based foods, so vegetarians are more likely to be deficient in vitamin B12.

This water-soluble nutrient is an essential vitamin that needs to be supplemented because the body cannot produce it on its own. Vitamin B12 plays an important role in blood formation, brain and nerve function, red blood cell formation, aids in DNA formation and also helps in fatty acid synthesis and energy production.

Signs of vitamin B12 deficiency: numbness and tingling of the extremities, anemia, swelling of the tongue, difficulty thinking and concentrating, fatigue, lack of strength, difficulty balancing or functioning.

Food sources rich in vitamin B12: shellfish, beef, poultry, dairy products, oily fish (mackerel, salmon, tuna) and vitamin fortified foods.

3. Signs of Iron Deficiency

There are two main types of iron, heme and non-heme. Non-heme iron is found in both plant and animal-based foods, but is more difficult to digest than heme iron, which is found only in animal-based products. Therefore, people who do not eat meat should pay closer attention to signs of iron deficiency.

In addition, some factors that make the body more susceptible to iron deficiency are blood loss or menstruation, iron deficiency is faster during major injuries and iron levels decrease more slowly if you have digestive diseases.

Iron is the main component of red blood cells, which binds to hemoglobin and transports oxygen to cells in the body. Iron deficiency can sometimes lead to anemia.

Signs of iron deficiency: Anemia, fatigue, dizziness, lack of strength, extremities often feel cold, menstruation more often, headache, shortness of breath.

Food sources rich in iron:

• Sources of heme iron: Red meat, liver, offal, shellfish and sardines
• Sources of non-heme iron: Legumes, seeds and nuts, broccoli, tofu, kale, spinach, and other dark leafy greens.
• You should also add foods rich in vitamin C such as peppers, oranges, kale … to enhance iron absorption

Supplementing with iron-rich foods is especially important for women and pregnant women

4. Signs of magnesium deficiency

Magnesium isn’t mentioned much when it comes to nutrient deficiencies, but it’s a substance that most people don’t get enough of.

This mineral can support heart, brain and muscle function, is involved in the production of DNA and RNA, helps with protein synthesis and hundreds of enzymatic reactions in the body.

Signs of magnesium deficiency: Muscle spasms and cramps, menstrual cramps, increased blood pressure, irregular heartbeat, numb or itchy fingers and feet, fatigue, eyelid spasms, heat in the body, digestive problems and frequent anxiety, migraine headaches.

Food sources rich in magnesium: Dark greens, lentils and legumes, avocados, bananas, nuts and seeds, soybeans, dark chocolate or raw cacao

5. Signs of iodine deficiency

Iodine is often added in the form of salt, used for cooking every day. However, supplementing with the right amount of iodine can be effective in terms of health.

Adding a little iodized salt for daily seasoning can enhance the taste and nutrients of the dish

Insufficient iodine intake can cause hypothyroidism, while excess iodine intake increases the risk of autoimmune thyroid disease. Therefore, use iodized salt in moderation in cooking or sprinkle more red algae, kelp in vegetables, soups and salads to replenish the required amount.

Signs of iodine deficiency: Dry skin, hair loss, less saliva, feeling cold often, lethargy, puffy skin or face, constipation, unusual weight gain, forgetfulness, depression and anxiety.

Food sources rich in iodine: iodized salt, shellfish, seaweed, canned tuna, chicken breast, eggs, iodized milk and bread.

6. Signs of calcium deficiency

Symptoms of calcium deficiency

• Muscle aches or cramps, especially at night, can be an early sign of calcium deficiency.
• Nails break easily.
• Toothache.
• Frequent flu and infections.
• Sleep disorders.
• Osteoporosis.

Foods with high calcium content should be added to the daily menu

• Grains group: Oatmeal has the highest calcium content of the whole grain group, about 8 times more than white rice.
• Pea group: Soybeans, after going through many stages of processing, become tofu, making the calcium contained in soybeans very easily absorbed. And calcium in bean paste is about 7 times higher than in bean juice.
• Group of nuts: Almonds contain the highest amount of calcium of any nut. Each 100g of seeds contains up to 815 mg of calcium, enough to meet the calcium requirement of an adult per day.
• Vegetable group: Cauliflower, amaranth are considered to be 2 vegetables with high calcium content, even higher than milk (on the same weight). When eating should boil or cook whole water will increase the absorption rate of calcium better.
• Fish group: Carp: Compared with other fish of the same weight, fish contains about 6 times higher calcium content than carp, more than 10 times that of octopus.
• Spices group: A tablespoon of sesame about 25g can add up to 200mg of calcium for the body. Sesame seeds, when processed into soy sauce or roasted, have high digestibility. Sesame can be considered as an additional spice in stir-fries, mixes or cakes.
• Bean group: Each 100g of peas contains ~350mg of calcium, twice as high as soybeans. This bean dish can easily be made into many dishes
• Drink group: Milk is a very familiar calcium supplement. 250g of milk can provide 275 mg of calcium.

If you feel your body is showing signs of deficiency, try to balance your diet and consult your doctor before applying any other method of fortification.

Reference source

Top Signs of The 5 Most Common Nutrient Deficiencies. https://aaptiv.com/magazine/common-nutrient-deficiencies. Access date: 11/8/2020