Everyone is paying more and more attention to eating. They not only pay attention to delicious food, but also pay attention to nutritional combination.
However, more attention may be placed on nutrients such as carbohydrates, proteins, and fats that require a large amount of intake. Nutrients such as vitamins and minerals that are not required in such large amounts are often ignored.
However, once these nutrients are lacking, the body will also develop corresponding symptoms. Hurry up and check which nutrients are lacking in your body!
Fatigue, drowsiness, lack of concentration
Iron deficiency
When the body is deficient in iron, it is easy to induce iron deficiency anemia and reduce the body's immunity.
Iron also has a very important function in transporting oxygen to various organs of the body in the form of hemoglobin, so iron deficiency can also lead to a certain degree of hypoxia in the brain and various organs of the body.
If you have the following 4 conditions, you may be iron deficient:
1. Lethargy, weakness, fatigue
2. Difficulty concentrating
p>3. Shortness of breath
4. Pale complexion or lips
What should I eat to take iron supplements?
Heme iron mainly comes from animal foods. Animal blood (duck blood, pig blood, etc.), animal offal (pork liver, duck liver, etc.) and various red meats (beef tenderloin, lean pork, etc.) are the main sources of iron in the diet.
Cramps and loose teeth
Calcium deficiency
Most of the calcium in the human body is distributed in bones and teeth. Calcium is closely related to the development of human bones. Long-term deficiency Calcium can easily cause common diseases such as osteoporosis and rickets.
If you have the following four conditions, you may be suffering from calcium deficiency:
1. Cramps and fatigue
2. Hunchback and low back pain
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3. Loose and lost teeth
4. Insomnia and dreaminess
What should I eat to supplement calcium?
Milk and dairy products occupy an absolute position among calcium-supplementing foods, with high content and easy absorption. In addition, some green vegetables (such as spinach, shepherd's purse, lettuce), beans, aquatic seafood, etc. are also rich in calcium.
Decreased appetite and immunity
Zinc deficiency
Zinc is involved in the synthesis of various enzymes and hormones in the body. It can maintain immune function and promote intellectual development. , accelerates wound healing and is a very important life element.
If you have the following three conditions, you may be zinc deficient:
1. Deterioration of taste and loss of appetite
2. Speed ??of wound and ulcer healing Slow down
3. Decreased immunity
What should I eat to supplement zinc?
Kelp, seaweed, shellfish and other seafood, red meat, nuts, beans, whole grains, etc. are all very good sources of zinc.
Decreased vision, night blindness, dry and rough skin
Vitamin A deficiency
Vitamin A promotes growth and reproduction, maintains bones, epithelial tissue, vision and mucosal epithelium Various physiological functions such as normal secretion are important for skin, vision and normal immune function.
If you have the following 4 conditions, you may be lacking vitamin A:
1. Trouble seeing in the dark, dry eyes and frequent blinking
2. Dry skin, scaling, and itching
3. Prone to infectious diseases of the digestive tract and respiratory tract
4. Children's height development is delayed
Supplement What to take with vitamin A?
Animal livers (such as pork liver, chicken liver, etc.), egg yolks, red and orange vegetables and fruits (such as carrots, tomatoes, etc.) are rich in vitamin A.
Oral ulcers, athlete's foot, bad breath
Vitamin B deficiency
Vitamin B is a large family, and our most common ones include B1, B2, B3 (niacin), B5 (pantothenic acid), B6, B9 (folic acid), B12, each of them has a very important role! Among them, vitamins B1 and B2 are the most easily deficient.
If you have the following conditions, you may be lacking vitamin B1 or B2:
1. Vitamin B1 deficiency, beriberi, loss of appetite, indigestion
2. Vitamin B2 deficiency, cheilitis, angular stomatitis, keratitis, various skin diseases, etc.
What should I eat to supplement vitamin B?
Vitamins B1 and B2 mainly come from whole grains. Oats, barley, and wheat are rich in vitamin B1; buckwheat, barley, and glutinous rice are rich in vitamin B2. In addition, dairy products, eggs, and green leafy vegetables also contain a lot of B vitamins.
Bleeding gums and long wound healing time
Vitamin C deficiency
Everyone is very familiar with vitamin C. It is antioxidant, promotes the absorption of calcium and iron, and promotes collagen. Protein synthesis participates in many important biosynthetic processes in the body.
Lack of vitamin C in the body can lead to scurvy, reduced resistance and other problems.
If you have the following three conditions, you may be lacking vitamin C:
1. Bleeding gums and loose teeth
2. Frequent bruising, Wounds take a long time to heal
3. Reduced resistance and prone to colds
What should I eat to supplement vitamin C?
Eat more vegetables and fruits. Fruits containing more vitamin C include fresh dates, guavas, kiwis, strawberries, etc.; vegetables include green bell peppers, colored peppers, mustard greens, cabbage, broccoli, etc.
Muscle soreness, easy fractures
Vitamin D deficiency
The main function of vitamin D is to regulate calcium and phosphorus metabolism and maintain the absorption and balance of calcium and phosphorus in the body. When the human body lacks vitamin D, rickets, rickets, osteoporosis, etc. may occur.
If you have the following three conditions, you may be lacking vitamin D:
1. Muscle soreness
2. Osteoporosis and prone to fractures
3. Babies may be irritable, crying, sweating, etc.
What should I eat to supplement vitamin D?
The most important way to supplement vitamin D is through sun exposure, which is synthesized by the body itself. Deep-sea fish (tuna, cod, salmon), animal liver, egg yolk, milk, cod liver oil and other foods are also good sources.
If our daily diet can meet the body's needs for various nutrients, then generally there is no need to worry too much about insufficient nutritional intake.
However, if the above-mentioned deficiency symptoms appear, and the symptoms are mild, you can first analyze your daily eating habits and make dietary adjustments. If the symptoms are obvious, you still need to go to the hospital for examination. After the diagnosis is confirmed, follow the guidance of a doctor. Supplement corresponding nutrients.
Forward it to your relatives and friends
Let them check to see if they are lacking any nutrients
Eat the corresponding food quickly to replenish it!