Nutritional deficiencies in vitamins, minerals or other substances can cause a series of ailments or real diseases. Let's find out which are the most frequent and how to remedy them.
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Le nutritional deficiencies of vitamins, minerals or other substances can cause a series of ailments or real diseases. Let's find out which are the most frequent and how to remedy them.
Eat in a correct and varied way it is certainly of fundamental importance so that our body always has all the nutrients it needs available. In some cases, however, the increased need, the poor absorption capacity by the body or the presence of specific pathologies, may cause the doctor to recommend the intake of specific supplements to obtain faster and in larger quantities what we need.
Ma what are the most frequent nutritional deficiencies? We also discover the symptoms they entail and what to do if they are found.
name="vitamin-d">Vitamin D
Among the most common deficiencies, even among children and the elderly, is that of vitamin D. Frequent symptoms include bone pain and muscle weakness, but they are often mild and the problem is only noticed through analysis. A long-term deficiency also favors the appearance of osteoporosis but also of psychological disorders such as depression.
The best way to reach the daily requirement of this vitamin is the healthy habit of exposing yourself to the sun every day for at least 15-20 minutes in order to give our body the opportunity to synthesize it.
To recap possible symptoms of deficiency are:
- expose yourself more to the sun
- eat foods such as fish, milk, and eggs
- discuss with your doctor the possibility of taking a supplement
Read also: VITAMIN D: WHERE IT IS, WHAT IT IS FOR AND HOW TO BUY IT
name="magnesium">Magnesium
What to do in case of a shortage? Certainly increase the intake of foods that contain magnesium, vegetables such as spinach, oilseeds, avocados, bananas, almonds, walnuts, cocoa and green leafy vegetables are particularly rich in them. If with the diet it is not possible to take sufficient doses of this mineral, or in certain periods in which there is a need for greater reserves of magnesium, one can resort to specific supplements.
To recap symptoms of magnesium deficiency can be:
What to do? Evaluate the possibility of taking a supplement but above all increase the income of:
Read also: MAGNESIUM: PROPERTIES, BENEFITS, NEEDS AND DEFICIENCY
name="b-vitamins">B vitamins
When we talk about vitamin B we are actually referring to a group of vitamins to which, in addition to the letter, a number is associated: B6, B9, B12, etc. In particular, there are some of them that we can be more easily lacking in normal conditions or in certain periods of our life, such as pregnancy, to have a greater need.
The deficiency of vitamins of group B can cause, depending on the case, various generic symptoms that are not easy to trace back to problems regarding the requirement of a specific substance. Common symptoms of
To avoid deficiencies, we can follow a diet rich in whole grains, legumes, oil seeds, green leafy vegetables and dried fruit. The problem arises mainly for B12 which is found mainly in foods of animal origin, but this does not mean that the deficiency is only possible in those who follow a vegetarian or vegan diet. In fact, even omnivores can be deficient in this substance, they are only accurate blood tests that allow you to evaluate the situation and intervene if necessary with specific supplements.
Read also: VITAMIN B: PROPERTIES, DEFICIENCY SYMPTOMS, SOURCES AND DAILY DOSE
In summary un deficiency of
What to do? Follow a balanced diet based on:
Consider taking a supplement of B12, folic acid or vitamin B complex, but only after having made the necessary analyzes to verify the real deficiency.
name="omega-3">Omega-3
Omega 3 are essential fatty acids from the strong anti-inflammatory power that we must introduce through food since our body is not able to produce them by itself. Our diet is unbalanced, however, in favor of the intake of Omega 6 much more present in the foods we eat daily. Experts today agree that it should to maintain instead il correct balance between omega 3 and omega 6 increasing the consumption of foods that contain fatty acids of the first type.
It is possible to find yourself deficient in Omega 3 if you do not take them regularly foods that are rich in them: not just fish (especially the fatty variants such as salmon) but also plant sources such as flax seeds, tofu, nuts and in general oil seeds, green leafy vegetables and algae.
Symptoms that can appear in case of deficiency are mainly: dry skin and eczema, difficulty concentrating and poor memory, cholesterol and high blood pressure, anxiety, various inflammations.
Also in this case, if the diet fails to reach the need for essential fatty acids, it is possible to resort to an Omega 3 supplement (there are both of animal and vegetable origin) always on the advice of a specialist.
To recap, Omega 3 deficiency can cause:
- dry skin
- eczema
- difficulty concentrating
- poor memory
- high cholesterol
- high pressure
- anxiety
- inflammation
What to do? Increase your intake of foods that contain these essential fatty acids:
- Fish (especially the fatty variants)
- seeds and linseed oil
- tofu
- nights
- green leafy vegetables
- seaweed
Read also: OMEGA 3: ALL THE BENEFITS OF "GOOD" FATS ALL THE BENEFITS OF "GOOD" FATS
Vitamin E
It is a vitamin E dal strong antioxidant power and which therefore helps our body to protect itself from free radicals and therefore from premature aging. But not only that, this vitamin supports the immune system, improves oxygenation, protects against some tumors, helps vision, promotes blood circulation and keeps nerves healthy.
A deficiency of vitamin E can lead to the appearance of symptoms such as tiredness, weakness, difficulty concentrating, skin problems, hair loss, weak immune system, vision or balance problems. If you follow a correct diet, however, it is possible to avoid, in most cases, being in a deficiency of this substance.
The foods that contain it in greater quantities are dried or dried fruit, green leafy vegetables, basil, almonds, pine nuts, oilseeds, spinach and olives. Since it is a fat-soluble vitamin (i.e. it dissolves in fats), to improve its absorption it is good associate foods that contain it with good fats such as extra virgin olive oil.
To recap Vitamin E deficiency can cause:
- fatigue
- difficulty concentrating
- perdita di capelli
- skin problems
- weak immune system
- poor eyesight
- balance problems
What to do? Increase your intake of foods such as:
Read also: VITAMIN E: THE 10 BEST VEGETABLE SOURCES
Coenzyme Q10
Coenzyme Q10, also known as vitamin Q, fulfills the important task of produce the energy necessary for the functioning of cells. It also participates in metabolic processes and has an antioxidant action. This substance is partially synthesized by our body but to reach the need it is also necessary to integrate it with a correct diet.
Some common symptoms of CoQ10 deficiency are muscle weakness, chronic fatigue, heart rhythm disturbances, accelerated skin aging, increased infections, high blood pressure and bleeding gums. A shortage is favored by some risk factors: over 35-40 years of age, unbalanced diet (rich in fats, sugars and refined foods), neurodegenerative diseases such as Parkinson's disease, or cardiovascular diseases, cancer and diabetes.
Under normal conditions, to ensure the right dose of coenzyme Q10 we can put on the table foods such as: meat, spinach, broccoli, sardines, mackerel, cauliflower, wheat germ, whole grains, nuts and peanuts. The pepper it can be a key substance to add for increase the absorption of the active ingredient contained in food.
To recap a CoQ10 deficiency can lead to symptoms such as:
- muscle weakness
- chronic fatigue
- heart rhythm disturbances
- accelerated aging of the skin
- increased infections
- high pressure
- bleeding gums
What to do? Insert foods that are rich in it more often:
- meat
- spinach
- broccoli
- sardine
- mackerel
- cauliflower
- wheat germ
- Whole grains
- nights
- peanuts
- pepper (to increase absorption)
enzymes
Enzymes are substances that serve as catalysts for some biochemical reactions in our body. I'm especially useful for digestion and assimilation of food but also to neutralize germs and remove arterial plaque. Many enzymes are found in the raw fruits and vegetables while cooking these foods destroys virtually all enzymes.
Our body naturally produces some digestive enzymes within the pancreas but this process declines over the years as part of the aging process. It appears that enzyme production can drop by as much as 50% by the age of 50. This is why some people decide to supplement enzymes to aid the digestive process.
Some common signs of enzyme deficiency are excessive gas formation, colitis, eczema, psoriasis, stomach pains or intestinal, constipation, heartburn, chronic diarrhea and stomach heaviness after a meal.
First, it is good to try to increase the consumption of raw fruits and vegetables as well as of fermented foods, pineapple that contains bromelain can also help and papaya rich in papain. Also important chewing food for a long time.
To recap a deficiency of enzymes can cause it to appear problems especially with the gastrointestinal tract:
- excessive gas formation
- colitis
- eczema
- Psoriasis
- stomach or intestinal pains
- constipation
- burning
- chronic diarrhea
- heaviness in the stomach after a meal
What to do? Increase your intake of:
- raw fruits and vegetables
- fermented foods
- ananas
- papaya
- chew for a long time
- ask your doctor about the possibility of taking enzyme supplements to be evaluated on a case-by-case basis
lutein
Usually lutein does not appear in the list of the most important nutrients but is on the contrary a very useful active ingredient, essential above all for the health of our eyes. Lutein is found in particular in green leafy vegetables and orange ones and helps fight free radical damage by slowing down the development of cataracts and preventing macular degeneration, for example.
Lutein is also precious for our skin which helps to protect as well as reduce the risk of diabetes and some cancers, such as breast and colon cancer. Some symptoms of lutein deficiency they can be blurred vision, colon polyps, poor night vision, signs of premature skin aging, deterioration of vision and high blood sugar levels.
Some of the best sources of lutein to stem as much as possible the possibility of being deficient in this substance are: red peppers, egg yolks, spinach and black cabbage, turnips, broccoli, romaine lettuce, zucchini, pumpkin, kiwi.
To recap Lutein deficiencies can cause symptoms such as:
- Blurred vision
- polypi to the colon
- difficult night vision
- signs of premature skin aging
- deterioration of vision
- high blood sugar levels
What to do? increase the consumption of:
If you suspect a nutritional deficiency, contact your doctor who will prescribe tests to confirm your fears and will best assist you in understanding how to solve the problem.
