How to know what nutrients the body lacks?

According to Associate Professor, Dr. Nguyen Anh Tuan, Deputy Director of the Institute of Digestive Surgery, 108 Central Military Hospital ( Hanoi ), to know exactly what nutrients your body lacks and supplement appropriately, you need to check your health, perform some blood tests, liver function, and trace elements.

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

Many people eat a lot but still lack nutrients, due to many reasons such as unhealthy eating (consuming a lot of high-calorie foods such as fast food, processed foods), insufficient fiber intake leading to a feeling of little fullness and hunger quickly. An unbalanced diet also leads to a deficiency of important vitamins and minerals.

In general, people need to eat a variety of foods, with all four groups of nutrients: carbohydrates, protein, fat, vitamins and minerals.

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

Common signs include fatigue, weakness, impaired immunity, muscle weakness, digestive disorders, psychological stress or some problems such as dry hair, weak nails, dry skin, reduced wound healing ability, memory and thinking problems.

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

Daily diet needs to be varied to avoid malnutrition. (Illustration photo)

Warning signs that the body lacks certain micronutrients

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

Fatigue, bone pain due to vitamin D deficiency: Vitamin D is important for bone health and helps prevent some cancers. Symptoms of vitamin D deficiency are sometimes vague, but can include fatigue, bone pain, mood changes, muscle aches or weakness.

Potassium deficiency causes muscle weakness and constipation: Potassium helps maintain the functioning 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, taking antibiotics, laxatives or diuretics. People with potassium deficiency may experience muscle weakness, convulsions or cramps; constipation; tingling and numbness in the limbs; 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 conduction function. Vegetarians and vegans are at high risk of deficiency because this vitamin is rare in plants. Symptoms of vitamin B12 deficiency include numbness in the legs, arms or feet, difficulty maintaining balance, anemia, fatigue, weakness, swollen tongue, inflammation, memory loss...

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

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

Iron deficiency causes rapid heartbeat and cold hands and feet: Iron is needed to make red blood cells, which carry oxygen throughout the body. People at risk of iron deficiency include menstruating women, growing children, pregnant women, and people on 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, brittle nails. Initial symptoms are often mild and difficult to detect, but as iron stores become depleted, they become more obvious.

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

Vitamin A deficiency causes acne: Vitamin A deficiency can easily cause symptoms such as acne, pimples on the cheeks, arms and thighs, dry hair, fatigue, insomnia, blurred vision at night, reduced ability to perceive taste and smell, and susceptibility to infection.

Vitamin D deficiency causes osteoporosis and tooth decay: Excessive night sweats and hair loss in 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 fontanelle closure, tooth enamel damage, and osteoporosis in adults.

Nhu Loan

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