When the human body lacks nutrition, there are often warning signs or symptoms. Oral ulcers, cracked mouth, bleeding gums, these signals are all reminding you of the lack of vitamins and trace elements. The lack of vitamins can cause many diseases and discomforts. Dietary doctors recommend understanding the hazards and symptoms of nutritional deficiencies, helping to prescribe the right medicines and taking immediate food supplements.
1. Physical fatigue: Iron deficiency
Other symptoms: inability to concentrate, loss of appetite, paleness, dark circles, etc.
Role: Iron is a necessary nutrient for the formation of red blood cells and an important part of hemoglobin. The role of hemoglobin is to deliver oxygen to the whole body.
Demand groups: Several studies have shown that iron deficiency is the most common malnutrition problem, and 18% of women are iron-deficient for physiological reasons. Other iron-poor people have chronic gastrointestinal bleeding and other people.
Dietary doctors recommend lean meat, eggs, green leafy vegetables. Since vitamin C promotes the absorption of iron, you can drink 1 cup of orange juice at mealtime.
2. Itchy skin: zinc deficiency
Other symptoms: Slow wound healing, white spots on nails.
Role: Zinc helps in the formation of cells and enzymes and is important for wound healing. Zinc contributes to the production of healthy sperm.
Demand crowd: The World Health Organization estimates that about one-third of the population suffers from zinc deficiency, especially children with poor diets, pregnant women and the elderly, and vegetarians.
Dieticians recommend nuts, whole grains, crabs, sardines and lean meats. Eating one oyster or 200 grams of steak can meet the daily zinc demand.
3. Tongue pain: Vitamin B12 deficiency
Other symptoms: dry mouth and nose skin cracking.
Role: Vitamin B12 can maintain skin, eyes and nervous system health.
Demand crowd: Inadequate vitamin B12 intake in approximately 1 in 10 adults.
[Caterer recommended] milk, eggs, rice, fortified breakfast cereals. 300ml semi-skimmed milk or 150g lean meat can meet 50% of vitamin B12 daily demand.
4. Backache leg pain: Vitamin D deficiency
Other symptoms: ankle pain, bones brittle.
Role: Vitamin D can promote bone growth and help intestinal calcium. It is good for the health of the immune system.
Demand crowd: everyone, especially older women and children. The study found that more than half of adults had too low vitamin D levels.
Dieticians recommend that the most effective way to supplement vitamin D is to enjoy the sun. The face and arms basking in the sun for 20 to 30 minutes, 3 times a week.
5. Frequent infections: Selenium deficiency
Other symptoms: I often get sick.
Role: Selenium can improve immunity and prevent cell damage and resistance. A study by the University of Padua, Italy, found that selenium deficiency causes a decrease in male sperm quality and a decrease in fertility.
Demand crowd: Everyone should consider taking selenium.
Dieticians recommend egg, seafood, nut foods, fresh leafy vegetables, etc.
6. Anxiety: Magnesium deficiency
Other symptoms: irritability.
Role: Magnesium helps the body convert food into energy and ensure that it produces beneficial parathyroid hormones for bone health. Magnesium also participates in human muscle training and body temperature regulation.
Demand crowd: premenstrual women and the elderly.
Dieticians recommend that 90 grams of spinach, which meets the daily magnesium requirement of 75% of whole grain breads, also contains a certain amount of magnesium.
7. Oral Ulcers: Vitamin A deficiency
Other symptoms: Frequent colds and infections, dry skin and increased scalp.
Role: Vitamin A helps fight inflammation, improves eyesight and maintains skin health.
Demand population: The situation of severe vitamin A deficiency is relatively small but many adults have insufficient intake of vitamin A. It is recommended that pregnant women do not consume more vitamin A, otherwise it will easily lead to neonatal malformations.
Dieticians recommend animal liver, eggs, cheese and yogurt. (Item Lin)
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