Many nutrients are absolutely essential for good health. Many of them can be obtained from a balanced, true nutrient-based diet.
However, many important ingredients in the typical modern diet vitamin and mineral deficiency consists of. In the article "Vitamin and mineral deficiency symptoms in the body", "diseases that occur in vitamin and mineral deficiency" comic "Common vitamin and mineral deficiencies"It is mentioned what is happening.
What is a nutrient deficiency?
Our body needs some vitamins and minerals to function optimally and prevent diseases. These vitamins and minerals are called micronutrients.
Nutrient deficiency occurs when the body is unable to obtain or absorb a certain nutrient in the required amount. If this takes a long time, it can lead to dangers.
Micronutrients cannot be produced by the body. It is necessary to get them through food.
What Are Vitamin Mineral Deficiencies?
Iron deficiency
Iron is an essential mineral. It binds with hemoglobin and is the main component of red blood cells that transports oxygen to cells.There are two types of dietary iron:
Heme iron: This type of iron is very well absorbed. It is found only in animal foods and especially in high amounts in red meat.
Non-heme iron: This type of iron is more common and is found in both animal and plant foods. It is not absorbed as easily as Heme iron.
iron deficiencyis one of the most common nutrient deficiencies, affecting more than 25% of people in the world. In preschool children, this number rises to 47%. If iron-rich or iron-fortified foods are not given, they are likely to experience iron deficiency.
30% of women who have menstruation due to monthly blood loss may have a deficiency. 42% of young, pregnant women may be iron deficient. Additionally, vegetarians are at risk of deficiency. The most common consequence of iron deficiency is anemia.
Symptoms of iron deficiency are usually fatigue, weakness, a weakened immune system and poor brain function. The best food sources of heme iron are:
Red meat: 85 g of ground beef provides about 30% of the RDI.
Organ meat: One slice of liver (81 g) provides more than 50% of the RDI.
Shellfish such as oysters, mussels: 85g cooked oysters provide roughly 50% of the RDI.
Canned sardines: One can (106 g) provides 34% of the RDI.
The best food sources for non-heme iron are:
Kidney Beans: Half a cup of cooked kidney beans (85 g) provides 33% of the RDI.
Seeds such as pumpkin, sesame and pumpkin seeds: 28 g of roasted pumpkin seeds provide 11% of the RDI.
Broccoli, kale, and spinach: 28 grams of kale provides 5.5% of the RDI.
However, do not use iron supplements unless you really need them. Too much iron can be harmful. Also, C vitamin may increase the absorption of iron.
Iodine Deficiency
Iodine is an essential mineral for normal thyroid function and production of thyroid hormones. Thyroid hormones are involved in many processes in the body such as growth, brain development, and bone maintenance. It also regulates metabolic rate.
Iodine deficiency It is one of the most common nutritional deficiencies in the world. It affects almost a third of the world's population. The most common symptom of iodine deficiency is an enlarged thyroid gland, also known as goiter. It can also cause heart rate, shortness of breath, and weight gain.
Severe iodine deficiency can cause serious side effects, especially for children. These include mental retardation and developmental abnormalities. There are several good food sources of iodine:
Moss
The fish
Dairy products
egg
Iodine is mostly found in soil and sea, so if the soil is poor in iodine, the food grown in it will also be low in iodine. Some countries try to remedy the iodine deficiency by adding iodine to salt in order to reduce the severity of the problem.
Vitamin D Deficiency
Vitamin D is a fat-soluble vitamin that works like a steroid hormone in the body. It goes through the bloodstream to the cells and tells them to turn the genes on and off. Almost every cell in the body has a receptor for vitamin D.
Vitamin D is produced from cholesterol in the skin when exposed to sunlight. People who live too far from the equator are likely to be inadequate due to less sun exposure.
Vitamin D deficiency adults with an increased risk of muscle weakness, bone loss and fractures may increase. In children, it can cause delays in growth and soft bones (rickets).
Also, vitamin D deficiency can lead to decreased immune function and an increased risk of cancer. Unfortunately, very few foods contain significant amounts of this vitamin. The best food sources of vitamin D are:
Cod liver oil: A single tablespoon contains 227% of the RDI.
Fatty fish such as salmon, mackerel, sardines or trout: 85g serving of cooked salmon contains 75% of the RDI.
Egg yolk: One large egg yolk contains 7% of the RDI.
People who are truly vitamin D deficient should take a supplement or increase their sun exposure time. It is very difficult to get enough with feeding alone.
Vitamin B12 deficiency
Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is necessary for blood formation, as well as for brain and nerve function.
Every cell in the body needs B12 to function normally, but the body cannot produce it. Hence, we must get it from food or supplements.
Vitamin B12 is usually found in animal foods. Therefore, people who do not eat animal products have a high risk of deficiency. Studies show that vegetarians versus vegans Lack of vitamin B12 revealed that the probability is high. Some figures are as high as 80-90%.
More than 20% of the elderly may be deficient in vitamin B12 because absorption decreases with age. Some people lack this protein and may therefore need B12 injections or high-dose supplements.
A common symptom of vitamin B12 deficiency is megaloblastic anemia, a blood disease that enlarges red blood cells.
Other symptoms include impaired brain function and high homocysteine levels, which is a risk factor for various diseases. Food sources of vitamin B12 include:
Shellfish, especially oysters
Offal
Red meat
egg
Dairy products
The large amount of B12 is not considered harmful because it is frequently absorbed and the excess is excreted in the urine.
Calcium Deficiency
Calciumis required for each cell. Mineralizes bones and teeth, especially during periods of rapid growth. It is also very important in bone care.Also, calcium acts as a signaling molecule throughout the body. Without it, our hearts, muscles and nerves cannot function.
The concentration of calcium in the blood is tightly regulated and any excess is stored in the bones. If there is a lack of calcium in the diet, calcium is released from the bones.Thus, the most common symptom of calcium deficiency is osteoporosis, characterized by soft and more fragile bones.
Symptoms of more severe dietary calcium deficiency include soft bones (rickets) in children and osteoporosis, especially in the elderly. Food sources of calcium are:
The fish
Dairy products
Dark green vegetables such as kale, spinach, and broccoli
The effectiveness and safety of calcium supplements has been a controversial issue recently. Some studies have found an increased risk of heart disease in people taking calcium supplements, but other studies have found no effect.
Although it is best to get calcium from food rather than nutritional supplements, calcium supplements appear to be beneficial to people who cannot get enough from their diet.
Vitamin A Deficiency
Vitamin A is a fat soluble vitamin. It helps to create and maintain healthy skin, teeth, bone and cell membranes.It also produces eye pigments that are essential for vision. There are two different food types of vitamin A:
Preformed Vitamin A: This type of vitamin A is found in animal products such as meat, fish, poultry and milk.
Pro-vitamin A: This type of vitamin A is found in plant-based foods like fruits and vegetables.
Vitamin A deficiency It can cause both temporary and permanent eye damage and even blindness. In fact, vitamin A deficiency is the world's leading cause of blindness.
Vitamin A deficiency can suppress immune function and increase mortality, especially in children and breastfeeding women.
Food sources of pre-formed vitamin A include:
Offal: 60 g beef liver provides more than 800% of the RDI.
Fish liver oil: One tablespoon contains roughly 500% of the RDI.
Food sources of beta carotene (pro-vitamin A) include:
Sweet potato: Medium sweet potato (170 g) contains 150% of the RDI.
Carrot : One large carrot provides 75% of the RDI.
Dark green leafy vegetables: 28 grams of fresh spinach provides 18% of the RDI.
While it is very important to consume sufficient amounts of vitamin A, it is not recommended to consume large amounts of preformed vitamin A as it can cause toxicity.
This is not the case with vitamin A like beta-carotene. High intake may cause slightly orange skin, but it is not dangerous.
Magnesium Deficiency
Magnesium is an essential mineral in the body. It is essential for bone and tooth structures and contains more than 300 enzyme reactions.
Magnesium deficiencyhas been associated with a variety of diseases, including low blood levels, type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.
Low magnesium levels are particularly common in hospitalized patients. Some studies have found that 9-65% of these are magnesium deficient.
This can be caused by illness, medication use, decreased digestive function, or insufficient magnesium intake. The main symptoms of severe magnesium deficiency include abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, and migraine.
More subtle, long-term symptoms that you may not be aware of include insulin resistance and high blood pressure.
Food sources of magnesium include:
Whole grains
Nuts
Dark chocolate
Leafy, green vegetables
Vitamin C Deficiency
You may have a vitamin C deficiency if you experience the following symptoms:
Depression
Fatigue
Rashes
Impaired wound healing
Gingivitis
Weight loss
Irritability
Scurvy (characterized by bleeding gums and opening of previously healed wounds)
The primary cause of scurvy is inadequate vitamin C intake. People at high risk include alcohol and cigarette addicts, poor diets, and severe mental illness. Even people on dialysis are at risk because vitamin C is lost during the treatment process.
Treatment usually includes high doses of vitamin C on a regular basis. Eating foods rich in vitamin C helps.
Zinc Deficiency
You may be at risk of zinc deficiency if you experience the following symptoms:
Loss of appetite
Weakened immune system
Hair loss
Diarrhea
Lethargy
Slow wound healing
Unexplained weight loss
Alcoholism, zinc deficiencyis an important reason of. Other causes include chronic kidney disease, diabetes, liver or pancreatic disorders, and sickle cell disease.
People at higher risk include alcohol addicts, vegetarians, people with gastrointestinal problems, and women who are pregnant or breastfeeding.
Zinc deficiency treatment includes taking zinc supplements. Intake of foods rich in zinc is more beneficial. Oysters are one of the richest sources of zinc. Pumpkin seeds also contain a good amount of zinc.
Common Symptoms of Vitamin and Mineral Deficiencies
Broken hair and nails
Various factors can cause hair and nails to break. One of these lack of biotindir. Biotin, also known as vitamin B7, helps the body convert food into energy.
Biotin deficiency is very rare, but when it occurs, thinning and breakage of hair and nails are some of the most obvious symptoms.
Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramping, and tingling in the hands and feet.
Pregnant women, those who smoke or drink excessively, and people with digestive conditions such as leaky gut syndrome and Crohn's disease are most at risk of developing biotin deficiency.
In addition, long-term use of antibiotics is a risk factor.Eating raw egg whites can also cause biotin deficiency. Because raw egg whites contain a protein called avidin, which binds to biotin and reduces its absorption.
Foods rich in biotin include egg yolks, organ meats, fish, meat, milk, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, whole grains and bananas.
Adults with brittle hair or nails may consider trying a supplement that provides about 30 micrograms of biotin per day. However, a diet rich in biotin is the best option.
Cracks in the mouth or corners of the mouth
Lesions inside and around the mouth can be partially attributed to insufficient intake of certain vitamins or minerals. Mouth ulcers, commonly referred to as bone sores, are often the result of deficiencies in iron or B vitamins.
One small study shows that patients with mouth ulcers are twice as likely to have low iron levels. In another small study, about 28% of patients with mouth ulcers had thiamine (vitamin B1), riboflavin (vitamin B2), and pyridoxine (vitamin B6) deficiencies.
Angular cheilitis, a condition that causes the corners of the mouth to crack, split, or bleed, can be caused by excessive secretion or dehydration. However, it can also be caused by inadequate intake of iron and B vitamins, especially riboflavin.
Foods rich in iron include poultry, meat, fish, legumes, dark leafy greens, nuts, seeds and whole grains.
Good sources of thiamine, riboflavin, and pyridoxine include whole grains, poultry, meat, fish, eggs, milk, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds.
Bleeding gums
Sometimes a rough brushing technique can cause the gums to bleed, but it can also be an indication of vitamin C deficiency.
Vitamin C plays an important role in wound healing, immunity, and even acts as an antioxidant, helping to prevent cell damage.
The human body does not make vitamin C on its own, which means that the only way to maintain adequate levels is through nutrition.Vitamin C deficiency is rare in individuals who consume enough fresh fruits and vegetables.
Taking too little vitamin C through foods over a long period of time can bring about deficiency symptoms, including bleeding gums and even tooth loss.
Vitamin C deficiencyAnother serious consequence is urine that suppresses the immune system, weakens muscles and bones, and makes people feel tired and lethargic. Other symptoms of vitamin C deficiency include easy bruising, slow wound healing, dry scaly skin, and frequent nosebleeds.
Consume enough vitamin C by eating at least 2 servings of fruits and 3-4 servings of vegetables every day.
Poor night vision
Eating poor in nutrients can sometimes cause vision problems. For example, low vitamin A intake is linked to a condition known as night blindness; this reduces people's ability to see in low light or in the dark.
Because vitamin A is needed to produce rhodopsin, a pigment in the retinas of the eyes that helps with night vision.
Left untreated, night blindness can progress to xerophthalmia, a condition that can damage the cornea and eventually lead to blindness.
Another early sign of xerophthalmia is Bitot's patches, which are slightly raised, foamy, white growths that occur on the conjunctiva or white part of the eyes.Growths can be removed to a certain extent, but can disappear completely when vitamin A deficiency is treated.
Vitamin A deficiency is rare. Those who suspect that their vitamin A intake is insufficient should eat more vitamin A-rich foods such as organ meats, dairy products, eggs, fish, dark green leafy vegetables and yellow-orange vegetables.
Unless a deficiency has been diagnosed, most people should avoid taking vitamin A supplements. Because vitamin A a fat soluble vitaminWhen consumed in excess, it can accumulate in the body's fat stores and can be toxic.
Symptoms of vitamin A toxicity can be severe, ranging from nausea and headache to skin irritation, joint and bone pain, and in severe cases, coma or death.
Scaly scalp and dandruff
Seborrheic dermatitis and dandruff are part of the same group of skin conditions that affect the body's oil-producing areas.
Both cause itchy, rash skin. While dandruff is mostly confined to the scalp, seborrheic dermatitis can also occur on the face, upper chest, armpits and groin.
The probability of these skin disorders is highest during the first trimester of life, adolescence, and adulthood.
Studies show that both conditions are very common. Dandruff or seborrheic dermatitis may occur at some point in 42% of babies and 50% of adults.
Dandruff and seborrheic dermatitis can be caused by many factors, one of which is a nutrient-poor diet. For example, low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2), and pyridoxine (vitamin B6) can all play a role.
NiacinFoods rich in riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, milk, organ meats, legumes, green vegetables, starchy vegetables, nuts, and seeds.Seafood, meat, legumes, dairy, nuts, and whole grains are good sources of zinc.
Hair loss
Hair loss It is a very common symptom. 50% of men and women complain of hair loss when they reach the age of 50. A diet rich in the following nutrients can help prevent or slow hair loss.
Iron: This mineral plays a role in the production of DNA found in hair follicles. Iron deficiency can cause hair to fall out.
Zinc: This mineral is essential for protein synthesis and cell division, two processes essential for hair growth. For this reason, hair loss can be caused by a zinc deficiency.
Linoleic acid (LA) and alpha-linolenic acid (ALA): These essential fatty acids are essential for hair growth.
Niacin (Vitamin B3): This vitamin is essential for keeping hair healthy. Alopecia is a condition in which hair falls out in small patches and is a possible symptom of niacin deficiency.
Biotin (Vitamin B7): Biotin is another B vitamin that can cause hair loss when deficient.
Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds, and whole grains are good sources of iron and zinc.
Niacin-rich foods include meat, fish, dairy products, whole grains, legumes, nuts, seeds, and leafy greens. These foods are also rich in biotin, which is also found in egg yolk and organ meat.
Leafy vegetables, nuts, whole grains and vegetable oils are rich in LA, while walnuts, flax seeds, chia seeds and soybeans are rich in ALA.
Red or white swelling on the skin
Some people have keratosis pilaris, a condition that causes swelling to appear on their cheeks, arms, thighs, or buttocks. Keratosis pilaris usually occurs in childhood and naturally disappears in adulthood.
The cause of these small bumps is still not fully understood, but they can occur when too much keratin is produced in the hair follicles. This creates high bumps on the skin that can appear red or white.
Keratosis pilaris may have a genetic component, meaning if the person has a family member, it is more likely to be in that person as well. However, it has also been observed in people low in vitamins A and C.
Therefore, in addition to traditional treatments with medicated creams, people with this condition should add foods rich in vitamins A and C to their diet. These include meat, milk, eggs, fish, dark green leafy vegetables, yellow-orange colored vegetables and fruits.
Restless leg syndrome
Also known as Willis-Ekbom disease restless leg syndrome (RLS)is a nervous condition that causes unpleasant and uncomfortable sensations in the legs, as well as an unbearable urge to move them.
According to the National Institute of Neurological Disorders and Stroke, women can experience the condition twice as much. For most people, the urge to move intensifies when sitting or trying to sleep.
The exact causes of RLS are not fully understood. However, there does appear to be a link between RLS symptoms and a person's blood iron levels.
For example, some studies link low blood iron stores to increased severity of RLS symptoms. Many studies state that symptoms often occur during pregnancy, and it's a time when women's iron levels drop.
Supplementing with iron helps reduce RLS symptoms, especially in people diagnosed with iron deficiency. However, the boosting effects can vary from person to person.
Increasing the intake of iron-rich foods such as meat, poultry, fish, legumes, dark leafy greens, nuts, seeds, and whole grains may also be beneficial, as high iron intake has been shown to reduce symptoms.
Combining these iron-rich foods with vitamin C-rich fruits and vegetables can be particularly useful because they help increase the absorption of iron.
But it's worth noting that unnecessary supplementation can do more harm and reduce the absorption of other nutrients.Extremely high iron levels can be fatal in some cases, so it's best to always consult your healthcare provider before taking supplements.
Who Is at Risk of Nutrient Deficiency?
The following are groups of individuals who may be at higher risk of nutrient deficiency:
Exclusive breastfed babies
Adolescents
Dark-skinned individuals
Premenopausal women
Pregnant women
Older adults
People addicted to alcohol
People on a restrictive diet (such as a vegan or gluten-free diet)
Smoking people
Obese individuals
Patients who have undergone bariatric surgery
People with inflammatory bowel disease
Patients who have had kidney dialysis
People taking antibiotics, anticoagulants, anticonvulsants, diuretics, among others
As a result;
Almost every vitamin and mineral deficiency is possible, but the ones listed above are the most common. Children, young women, the elderly, and vegetarians are at the highest risk for various deficiencies.
The best way to prevent deficiency is through a balanced, true nutrient-based diet that includes nutrient-dense foods (both plants and animals).
When it is impossible to get enough of the diet alone, it may be necessary to use supplements.
