Lack of vitamins and minerals: how to recognize

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Lack of vitamins and minerals: how to recognize
Lack of vitamins and minerals: how to recognize

Find out how the symptoms of a lack of vitamins and minerals appear, how to avoid a deficiency of the most important micronutrients. A person can be considered healthy if his body works smoothly. This cannot be achieved with micronutrient deficiencies. Unfortunately, now many people have problems with this, and not only in the winter. Today we will tell you how the lack of vitamins and microelements manifests itself and how it threatens.

How is the lack of vitamins and minerals manifested and what is the threat?

The girl is not feeling well

Vitamin B deficiency

Graphical representation of foods containing vitamin B

This is a whole group of vitamins that help to improve the functioning of the nervous system, normalize energy balance and sugar concentration, and also increase the body's ability to withstand stress. Today in pharmacies you can find dietary supplements containing only these substances or additives, which contain a large amount of micronutrients.

It must be remembered that B vitamins are only able to work with maximum efficiency if the body is not deficient in any of them. The uninterrupted operation of defense mechanisms, the processes of renewal of cellular structures and the normal functioning of the nervous system - all these questions are answered by the substances of this group.

The first to notice a deficiency of B vitamins are women who closely monitor their appearance. If the concentration of these substances in the body drops, then problems begin with hair, skin and nail plates. Here are a few more symptoms of a vitamin B deficiency:

  • Constant feeling of tiredness.
  • Irritability increases.
  • Sleep is disturbed.
  • During pregnancy, toxicosis is possible at an early stage.

And here are the symptoms of possible appearance problems, which we have already briefly talked about:

  • The skin begins to peel off.
  • The appearance of age spots is possible on the skin of the face.
  • The nail plates become more brittle and begin to flake off.

If, after the detection of all these symptoms, no measures are taken, then the situation is aggravated and malfunctions in almost all body systems are possible. Now we will look at the main symptoms of deficiency of each substance from this group:

  1. Vitamin B1 deficiency - memory impairment, sleep disturbance, high fatigue, frequent headaches, muscle weakness.
  2. Vitamin B2 deficiency - the skin of the face begins to peel off, barley often develops, visual acuity decreases, hemoglobin concentration decreases, high irritability, frequent depression.
  3. Vitamin B3 deficiency - the development of dermatitis, dizziness, memory lapses, failures in the work of protective mechanisms, which lead to frequent diseases of an infectious and colds nature, often appear.
  4. Lack of vitamin B5 - this phenomenon is extremely rare, since there are a large number of sources of the vitamin.
  5. Lack of vitamin B6 - a constant feeling of drowsiness, decreased appetite, irritability increases, frequent skin dermatitis and especially on the face.
  6. Lack of vitamin B7 - a constant feeling of fatigue, a drop in hemoglobin concentration, nausea, problems with the metabolism of amines and carbohydrates.
  7. Lack of vitamin B8 - in the liver, the processes of accumulation of adipose cells, atherosclerosis are activated, mental problems arise.
  8. Lack of vitamin B9 - appetite disappears, amnesia develops, shortness of breath appears even with light physical exertion, dizziness often occurs.
  9. Lack of vitamin B10 - neurasthenia, decreased sexual desire, problems with lactation, gray hair begins to appear.
  10. Lack of vitamin B11 - muscle weakness, high fatigue, disruptions in the processes of cleavage of adipose cell structures, problems with the functioning of the kidneys and liver.
  11. Lack of vitamin B12 - bone tissues weaken, dandruff appears, the condition of the vessels worsens, the functioning of the intestinal tract is disrupted.

Vitamin D deficiency

Vitamin D foods

Vitamin D is essential for strengthening bones, has an effect on the blood clotting rate, the ability of skeletal muscles to contract, and also regulates the functioning of the nervous system. If a deficiency of this substance is created in the body, then the work of all systems is disrupted. According to statistics on the planet, every fourth person suffers from vitamin D deficiency.

Among the main reasons for this phenomenon should be noted an unbalanced diet, a lack of solar ultraviolet radiation and frequent stress. Scientists distinguish two forms of vitamin D. The first of them (D2) is synthesized by the body under the influence of solar ultraviolet radiation, and the second (D3) is a part of food. Both substances accelerate the absorption of calcium with phosphorus.

Among the main reasons for the appearance of vitamin deficiency in the body, we note:

  1. After 50 years of age, the body is less able to absorb the vitamin contained in food.
  2. Use of vegetarian nutrition programs - the main sources of the substance are plant foods. In plants, the trace element is contained in minimal quantities.
  3. Lack of solar ultraviolet radiation - if a person is prohibited from being in the sun for a long time, then he must necessarily revise his diet and consume more foods that are sources of vitamin D.
  4. The dark color of the skin slows down the synthesis of substance D2.
  5. The concentration of the vitamin decreases with problems in the functioning of the kidneys, stomach, and also the liver.

These are only the main reasons for the development of vitamin D deficiency, and we can talk about this for a very long time. However, most often this condition is associated with an improperly constructed nutrition program, low physical activity. Among the main symptoms of calciferol deficiency, we note:

  • Problems with the work of the digestive tract and lack of appetite.
  • Painful sensations appear in the joints.
  • Dental problems are common.
  • Cramps and weakness in muscles.
  • At the age of children, developmental delays are possible.

Serious problems can arise in the absence of remedial measures for vitamin D deficiency. Scientists associate with this condition even the development of oncological ailments of the ovaries.

Vitamin C deficiency

Graphical depiction of vitamin C

It is the most famous vitamin with strong antioxidant properties and affecting the functioning of all body systems. Let's note the main properties of ascorbic acid:

  • Reduces the concentration of lipoprotein structures, thereby protecting blood vessels.
  • Accelerates the processes of utilization of toxins.
  • Suppresses stress.
  • Increases the body's resistance to diseases of an infectious nature.
  • It is an excellent means of preventing cancer.
  • Takes part in the processes of collagen and elastin synthesis.
  • It is necessary for the normal functioning of the hematopoietic system.
  • Accelerates redox reactions.
  • Prevents the breakdown of certain vitamins.

Since ascorbic acid is best absorbed in combination with vitamin E, it is necessary to take these substances at the same time. Since vitamin C is not synthesized in the body, you need to introduce food sources of this substance into the diet. Since the vitamin is quickly utilized, its daily intake is quite high. Among the symptoms of ascorbic acid deficiency, we note:

  • Sleep disturbance.
  • Severe bleeding.
  • The appearance of a feeling of aches in the muscles.
  • Irritability increases.
  • Headaches are common.
  • Constant feeling of tiredness.
  • Frequent diseases of an infectious and cold nature.

Note that it is often impossible to recognize ascorbic acid deficiency without a medical examination. When symptoms begin to appear, a person can already develop a large number of diseases. We recommend that you periodically check your vitamin C concentration in your blood to avoid serious trouble.

Vitamin E deficiency

Graphical depiction of vitamin E

Women who care about their appearance and health have heard about the beneficial properties of tocopherol. No wonder this substance is often called the "beauty vitamin". However, scientists believe that the most important property of tocopherol is its antioxidant effect. Vitamin protects cellular structures from damage caused by free radicals. With a deficiency of tocopherol, cells quickly die, which can lead to the most serious consequences.

Let's note the main symptoms of a substance deficiency:

  • The rate of testosterone synthesis in men decreases, and in women, problems with the uterus are possible.
  • The life cycle of red blood cells is reduced.
  • Weakness in the muscles appears and the muscles may atrophy.
  • The liver is impaired.
  • There are problems with the brain.
  • Irritability increases.

The most common cause of vitamin E deficiency is dysfunction of the digestive system, which leads to a sharp drop in the rate of absorption of tocopherol.

Vitamin A deficiency

Foods containing vitamin A

The beauty of the skin and hair, visual acuity, strength of bone tissues, as well as the smooth operation of protective mechanisms depend on the amount of retinol in the body. The substance takes an active part in redox reactions, controls the production of protein compounds, and also normalizes metabolism. In addition, retinol improves the functioning of the reproductive system and slows down the aging process.

Among the main symptoms of a substance deficiency, we note:

  • Feeling of dryness in the mouth.
  • Peeling and dryness of the skin.
  • Hair loss.
  • Decreased visual acuity in the dark.
  • Problems with the work of the organs of vision.

To determine the deficiency of retinol in the body, move from a bright room to a dark one. If after that the eyes do not need a lot of time to adapt, then there are no problems. If this takes more than six or seven seconds, then you should reconsider your diet. If the eyes adapt to the absence of light for more than 10 seconds, then it is worth visiting a doctor.

Retinol deficiency most often manifests itself due to problems with the work of internal organs and due to an improperly organized nutrition program. Among the main sources of vitamin, we note milk, vegetables, liver, eggs and butter. After birth, the baby experiences serious problems with the concentration of retinol, but thanks to breast milk, they are quickly eliminated. This suggests that young mothers need to pay special attention to their diet.

Now we have talked about only a few micronutrients and possible problems with their insufficient content. Already now it should be clear to you how the lack of vitamins and microelements manifests itself and how it threatens.

How to find out what vitamins the body lacks? See below:

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