Do you lack nutrients? 6 deficiencies and how to recognize them

nutritional deficits They are more widespread than we like to think. Many people don’t take them seriously and they should because they have consequences. We explain what are the symptoms of the most frequent deficiencies, as well as the ways to combat them by improving your diet.

What is a nutritional deficiency or deficiency?

A deficiency occurs when the body does not receive enough nutrients for all the physiological processes that sustain health and life to be carried out correctly. When there is a deficiency, organs and tissues develop problems which, over time, can be serious.

Sometimes a distinction is made between deficiency and deficiency, which would be a more serious situation of lack of a certain nutrient.

Deficiency symptoms are highly variable, because they depend on the nutrient in question and on the person. Often they are not concrete, but are reflected in physical and mental fatigue, a feeling of lack of well-being or an ease in contracting infections or developing other diseases.

macro and micronutrients

For our body to function optimally and for us to feel good, we need a series of substances that must come from food, So we can’t produce them. They are divided into macro and micro nutrients.

within the macronutrients we find those that provide energy (calories) and “construction materials” for body tissues: carbohydrates, fats and proteins. They are needed in large quantities, on the order of several tens of grams. micronutrients They are involved in physiological processes, but are needed in smaller amounts, on the order of milligrams. They are minerals and vitamins.

Causes of a nutrient deficiency

The list of nutrients that we must incorporate, each one in a certain dose, is long: more than 40. This considerable amount is one of the reasons why deficiencies can affect a large part of the population. The following factors may favor that one does not obtain more nutrients in the precise amounts:

Monotonous feeding: not eating in a varied and healthy way represents a risk of suffering from a deficiency, since there are not a few foods that can provide all the nutrients.Industrial products: Processed products, especially those based on flour and sugar, hardly contain micronutrients in relation to the amount of energy they provide. The same goes for fast food and convenience foods.Special nutritional needs: During adolescence, pregnancy, and lactation, the body has increased needs for many nutrients. In fact, it can be said that each stage of life has peculiar nutritional needs that most people are unaware of. Athletes and people subjected to physical and mental stress also have specific needs.You have a disease: people with an intestinal disorder, for example, may have difficulty absorbing certain nutrients, so they must obtain them in greater amounts from food. Many medications can also affect the absorption of nutrients.Stimulants: a high consumption of alcohol, coffee, refined and sugary foods, nicotine and other harmful stimulants have a negative effect on the absorption of nutrients and can lead to a deficiency.Stress: anxiety can cause loss of appetite and gastrointestinal disturbances, and these factors, in turn, favor deficiency.

How to recognize the symptoms of a nutritional deficiency

The first symptoms of deficiency are usually general and often it does not fall into the account of its relationship with food. For example, you may feel tired or listless which is attributed to overwork or lack of sleep.

The easy to catch colds and other infections, Like candidiasis, they are also often associated with stress or many other things, but nutritional deficiency is not usually thought of.

A true diagnosis of nutritional deficiency can only be obtained through various specific blood tests. But certain symptoms can suggest specific deficiencies. If you think this is your case, check with your GP.

1. Protein deficiency

Getting the minimum amount of protein is not a problem for most people on an omnivorous diet in a developed country. In Spain, in fact, there is a problem of excess: 80% of people eat more than they need due to excessive consumption of meat.

According to studies by Dr. Lothar Wendt, this excess protein is linked to the epidemic of cardiovascular disease and it can also cause other deficiencies, since amino acids accumulate on the walls of blood vessels and prevent the passage of nutrients from the blood to the tissues.

However, people who give up meat and fish consumption and they don’t replace them properly by other vegetable protein foods (mainly legumes). Also at risk are people who follow unbalanced weight loss regimens or miracle diets.

The symptoms of lack of protein can be the following:

Exhaustion and feeling of lack of energy. Loss of muscle volume. Increased tendency to suffer infections. Fluid retention (seen, for example, in abdominal swelling and heavy legs).

The nutritional solution is simple: in the case of vegetarians, it consists of eat a large serving of legumes daily and supplements of cereals, nuts and seeds.

2. Iron deficiency

Iron is a necessary mineral, among other things, so that red blood cells can transport oxygen.

The deficiency of this mineral is widespread, especially among women because it Iron is lost with menstruation. Typical deficiency symptoms are:

Drowsiness Concentration problems Paleness, dizziness and headaches Brittle nails and hair loss

The dietary remedy for deficiency is to increase foods that contain plenty of iron, such as lentils and other legumes, sesame seeds, green leafy vegetables, whole grains, and nuts.

To better assimilate this iron provided by plant foods it is important combine it with foods rich in vitamin C (fresh fruits and vegetables).

3. Symptoms of magnesium deficiency

If we stick to the composition of the food, magnesium deficiency should not be frequent, since it is apparently easy to obtain the necessary amount of magnesium. However, the reality is that, once obtained, the body may not use it for different reasons and, consequently, the deficiency may be more common than is believed.

If you play sports or are pregnant, your magnesium needs increase. The following symptoms may indicate a deficiency:

Nervousness. Dizziness. Muscle cramps, especially in the calves. Tendency to depression.

If you think you need to increase your magnesium intake, you can resort to soy derivatives such as tofu, nuts, oats, corn, finished foods, and green leafy vegetables. Pure cocoa also contains it in abundance.

4. Symptoms of folic acid deficiency

Folic acid belongs to the group of B vitamins. It is above all in pregnancy and lactation when mothers can suffer from a deficiency of this vitamin. Folio acid plays an important role in the proper growth and development of the nervous system. Indicate a deficiency of folic acid:

Tiredness and lack of energy. Tingling or lack of sensitivity in the extremities. Tendency to depression. Diarrhea.

The word folic refers to the leaf and that is where this vitamin is found in abundance: in the green leaves. It is also found in legumes and oranges, carrots and tomatoes, as well as nutritional yeast, which you can sprinkle on dishes like grated cheese.

5. Symptoms of vitamin D3 deficiency

The body can make vitamin D3 itself, but it needs to receive sunlight on the skin. That is why vitamin D deficiency can be more frequent during the winter months in which sunlight is scarce. The tendency to spend a lot of time indoors is also a risk. The symptoms suffered by a person with deficiency are:

Muscle weakness and bone pain. Skeletal disorders in children (such as “O” legs). Osteoporosis (especially in the elderly).

The easiest way to promote the synthesis of vitamin D is to increase the time we spend outdoors with arms and face uncovered. Of course, there is no risk of burning yourself, so a few minutes are enough.

The amount of time we need to synthesize the necessary amount of vitamin D varies from person to person andDepending on the skin tone, the time of day and the place where we are.

There are also foods that contain some vitamin D: oily fish and sun-dried mushrooms. But the most important factor is sunlight.

6. Symptoms of vitamin B12 deficiency

Strict vegans who do not take a vitamin B12 supplement may suffer from a deficiency. This nutrient is essential for the production of red blood cells and, therefore, for the transport of oxygen. The functioning of the nervous system and energy metabolism also depend on B12.

Besides vegans too Older people can be deficient due to intestinal malabsorption. The deficiency is recognized with the following symptoms:

Tiredness, dejection. Concentration problems. Paleness and anemia. Alteration of the mucous membranes. Sensation of numbness and tingling in the extremities. Feeling of disorientation. Walking unsure.

Most nutritionists prescribe a vitamin B12 supplements people who do not eat meat or fish. There are two options: take a daily supplement of 25-100 mcg or a weekly supplement of 2,000 mcv.

What to do in the face of a nutritional deficiency

We have explained the main symptoms of the most common deficiencies, but they can be much more. To prevent any deficiency or to combat it, you should take into account the following aspects:

Improve your diet. It is important that you eat a balanced diet with a sufficient variety of food. For this, you must include legumes, fruits, vegetables, whole grain products, and healthy fats in your eating plan. Make sure you consume several servings a day of food brightly colored vegetables (green, red, yellow…). They are rich in vitamin C, A and folic acid.Avoid fast food and precooked products. Also do not overcook food because nutrients are destroyed. It is convenient to include at least three servings of raw foods daily. If you are pregnant or nursing, talk to your doctor about prepared to cover deficiencies.Avoid alcohol, caffeine and nicotine.control stress, because it leads you to not eat well and increases the needs of…