2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Regular balanced nutrition and intake of certain amounts of nutrients are the basis of a healthy life. One of the most common causes of health problems in the world is the inability of people to get enough of the nutrients they need, etc. nutritional deficiency.
One of the most common nutritional deficiencies are:
1. Iron deficiency
There is a shortage of iron the most common nutritional deficiency, although it is a basic mineral without which we can not. Regular iron intake is essential for the production of hemoglobin, which carries oxygen to the tissues of the body, and erythrocytes, which serve to maintain hematopoietic functions.
The lack of iron in the body leads to a limitation of the amount of oxygen that reaches the tissues, as a result of which the cells begin to die. It can also cause anemia or organ failure.
Among the symptoms of iron deficiency are: headache, pale skin, shortness of breath, hair loss, fatigue and exhaustion.
Most often, children, pregnant women and vegetarians suffer from iron deficiency.
2. Calcium deficiency
Calcium is needed for building and maintaining healthy bones and for the proper functioning of muscles and nerves. However, more than 10% of the population does not get enough calcium.
Calcium deficiency leads to problems with bones, muscles and hormonal secretion. Symptoms of calcium deficiency include fatigue, muscle cramps and loss of appetite.
3. Deficiency of vitamin B12
Vitamin B12 maintains the necessary level of energy in the body, participates in the production of red blood cells, in maintaining a healthy nervous system, bone marrow regeneration.
The great deficiency of this vitamin is due to the fact that it can only be obtained from animal sources, and most people are already vegetarians. Vitamin B12 deficiency can lead to anemia, memory loss, low blood pressure, balance problems and many other health problems.
4. Vitamin D deficiency
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Vitamin D, also known as the sun vitamin, is responsible for a number of important functions and conditions of our body. It has a great influence on the health of the skeleton and teeth - it regulates the amount of phosphates and calcium, which are necessary for proper bone development.
Vitamin D deficiency is difficult to detect, as symptoms can develop over years. Among the main signs of a lack of this vitamin are: exhaustion, joint and muscle pain, muscle weakness, softening of the bones, increased risk of fractures.
Vitamin D deficiency interferes with the normal intake of phosphates and calcium, reduces bone density and leads to their softening - they become very fragile and break even with minor injuries.
The reason for the deficiency of vitamin D is that apart from the sun it is contained in very few foods such as trout, mackerel, salmon, cod fish oil, egg yolks.
5. Magnesium deficiency
Although magnesium is the fourth most abundant mineral in the body, most people suffer from its deficiency.
Magnesium plays a significant role in the body. It is responsible for the health of the cardiovascular system and bones, participates in detoxification and energy production, regulates the work of the gastrointestinal tract.
Symptoms of magnesium deficiency include: exhaustion, loss of appetite, nausea, anxiety, chronic insomnia, migraine, increased heart rate, muscle cramps.
Prolonged deficiency leads to cardiovascular problems, muscle cramps, osteoporosis, type 2 diabetes.
Foods rich in magnesium include spinach, soy, avocado, cashews, sunflower and pumpkin seeds, brown rice and black beans.
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