How can you tell if your body is lacking a particular nutrient?

According to Associate Professor Dr. Nguyen Anh Tuan, Deputy Director of the Institute of Digestive Surgery, Central Military Hospital 108 ( Hanoi ), to accurately determine what nutrients your body is lacking and how to supplement them appropriately, you need to have a health check-up and undergo several blood tests, liver function tests, and trace element tests.

In addition, it is necessary to consider whether the daily diet includes all the essential food groups such as green vegetables, fruits, grains, protein, healthy fats, and fiber-rich foods.

Many people eat a lot but still suffer from nutrient deficiencies due to various reasons such as unhealthy eating habits (consuming many high-calorie foods like fast food and processed foods), insufficient fiber intake leading to low satiety and frequent hunger. An unbalanced diet also leads to deficiencies in important vitamins and minerals.

In general, people need to eat a variety of foods, including all four food groups: carbohydrates, proteins, fats (lipids), and vitamins and minerals.

In fact, nutrient deficiencies can manifest in many different ways, depending on the specific nutrient the body is lacking.

Common symptoms include fatigue, weakness, weakened immune system, muscle weakness, digestive disorders, psychological stress, or problems such as dry hair, weak nails, dry skin, reduced wound healing, and impaired memory and thinking.

You should document the symptoms you are experiencing, as this can help healthcare professionals identify a link between the symptoms and nutrient deficiencies. Based on the assessment, you can supplement your diet with the missing nutrients.

A varied daily diet is necessary to avoid nutritional deficiencies. (Illustrative image)

Warning signs that your body is deficient in certain micronutrients.

Calcium deficiency can cause numbness and tingling in the fingers: Calcium helps strengthen bones and controls muscle and nerve function. A deficiency in calcium and vitamin D can lead to osteoporosis. Signs of severe calcium deficiency include numbness and tingling in the fingers, and an irregular heartbeat.

Fatigue and bone pain due to vitamin D deficiency: Vitamin D is crucial for bone health and helps prevent certain cancers. Symptoms of vitamin D deficiency are sometimes subtle and may include fatigue, bone pain, mood swings, muscle aches or weakness.

Potassium deficiency causes muscle weakness and constipation: Potassium helps maintain the function of the heart, nerves, and muscles, provides nutrients to cells, removes waste from the body, and balances blood pressure. Short-term potassium deficiency can be caused by diarrhea, vomiting, excessive sweating, antibiotic use, laxatives, or diuretics. People with potassium deficiency may experience muscle weakness, seizures or cramps; constipation; tingling and numbness in the extremities; irregular heartbeat or palpitations...

Vitamin B12 deficiency causes fatigue and swollen tongue: Vitamin B12 supports the production of red blood cells and DNA, improving nerve transmission function. Vegetarians and vegans are at higher risk of deficiency because this vitamin is scarce in plants. Symptoms of this deficiency include numbness in the legs, arms, or feet, difficulty maintaining balance, anemia, fatigue, weakness, swollen tongue, inflammation, memory loss, etc.

Vitamin B1 deficiency causes indigestion and diarrhea : You may be deficient in vitamin B1 if you experience symptoms such as indigestion, diarrhea, poor circulation, and anxiety.

Vitamin B deficiency affects the nervous system : A deficiency in B vitamins (B6, B9, and B12) can affect the nerve endings under the skin, causing burning, itching, and numbness in the extremities. A deficiency in Vitamin B2 can lead to mouth ulcers, lip sores, fatigue, and dry hair.

Iron deficiency can lead to a rapid heart rate and cold hands and feet: Iron is essential for the production of red blood cells, which carry oxygen throughout the body. Those at risk of iron deficiency include women during menstruation, growing children, pregnant women, and people following a vegan diet.

People with iron deficiency are prone to weakness, fatigue, shortness of breath, rapid heartbeat, pale skin, headaches, cold hands and feet, sore or swollen tongue, and brittle nails. Initial symptoms are often mild and subtle, but they become more pronounced as iron reserves are depleted.

Magnesium deficiency causes loss of appetite and nausea: Magnesium helps support bone health and energy production. Symptoms of magnesium deficiency include loss of appetite, nausea and vomiting, fatigue, weakness; in more severe cases, it can cause numbness, tingling, cramps, muscle spasms, irregular heartbeat, or coronary artery spasms.

Vitamin A deficiency causes acne: A lack of vitamin A can easily lead to symptoms such as acne breakouts, pimples on the cheeks, arms, and thighs, dry hair, fatigue, insomnia, blurred vision at night, reduced sense of smell and taste, and increased susceptibility to infections.

Vitamin D deficiency leads to osteoporosis and tooth decay: Excessive night sweats and hair loss in young children are signs of vitamin D deficiency, leading to impaired calcium and phosphorus absorption. This deficiency can cause acute or long-term disorders in the skeletal and dental systems of children, such as rickets, delayed fontanel closure, enamel erosion, and osteoporosis in adults.

Nhu Loan

Source: https://vtcnews.vn/lam-sao-de-biet-co-the-thieu-chat-gi-ar913576.html