Every person's daily life, energy and mood are directly related to their diet. Vitamins, minerals, macro- and microelements regulate hundreds of vital processes in the body. If they are not enough, a person may experience weakness, fatigue, changes in appearance and even depression. This condition mainly occurs when there is not enough fruits, vegetables, greens and whole grains in the diet.
How to recognize the first signs of vitamin deficiency?
Health problems often first manifest themselves in appearance. Hair loss and brittleness can indicate a lack of iron, zinc, B vitamins or biotin (B7). Dry and cracked skin, problems with vision are often signs of vitamin A deficiency. If your nails become thin, brittle and breakable, this is a sign of a deficiency of calcium, vitamins B and C.
Another important symptom is constant fatigue, drowsiness, and even depression. These conditions can occur due to a deficiency of vitamin D, magnesium, iron, zinc or B vitamins. If your gums bleed, this is often due to a deficiency of vitamin C.
Expert advice: analysis and proper diet are a must
It is important to determine, not assume, a deficiency: find out the exact level of vitamins and minerals in your body with a blood test. In some cases, an excess of a vitamin or mineral can also cause these symptoms. In addition, it is necessary to pay attention to the digestive system to assess the level of food utilization.
How to organize your diet correctly?
- Diverse and natural nutrition: Your daily menu should definitely include fruits, vegetables, greens, nuts, legumes and whole grains. This will have a positive effect not only on physical but also on mental health.
- Do not overcook vegetables and fruits: Most of the nutrients are lost during cooking. It is recommended to eat fresh vegetables and fruits raw or steam them for a minimum of time.
- Find a product that suits you: If you do not consume dairy products, use soy, dill, parsley, sprats or legumes as a source of calcium.
- Prevent protein deficiency: If your diet is low in meat, replace it with other protein sources - turkey, legumes, mushrooms, nuts or seeds.
- Increase the amount of greens in your daily diet: It is useful for at least a third of your main meal to consist of greens.
Conclusion
The most effective way to prevent a deficiency of vitamins and minerals necessary for the body is to eat a proper and varied diet. It is important to pay attention to any changes in health and appearance, do not forget about the advice of a doctor and give preference to natural products in the diet.
From the editorial staff of Zamin.uz:
It is the duty of every person to take care of their body. A healthy lifestyle, proper diet and regular tests are the key to a long and meaningful life. Read 'Zamin' on Telegram!
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