How to recognize the lack of vitamins and minerals in the body

Change of seasons – a difficult period for the body. The weather is changing, immunity decreases, and our mood is also dropping. How to learn to listen to your body, and to recognize the lack of vitamines and minerals in it?

The nature has already thought about this and has provided us with self-preservation instincts. We just have to learn to listen to our body and to read the signs, that is giving to us.

The lack of any vitamins and minerals in the body affects the overall health of a person. Therefore, we get tired, sleepy, have no energy, as if our body is giving us signals that it’s missing something.

Here is a list of the main symptoms, indicating a shortage of certain vitamins and minerals in the body and a recommendation on how to fill these gaps correctly.

Vitamin A

This vitamin is involved in all main processes of our body. It is especially important for good vision, beautiful skin, hair and nails. In addition, vitamin A helps strengthen our immune system and effectively confronts many colds. If your diet is rich in products, that include this vitamin, it can reduce several times the risk of developing cardiovascular disease or cancer.

Symptoms of lack of this vitamin in the body can be dry skin, tired eyes, failing eyesight, slow hair growth, low immunity, poor sleep, diarrhea.

Which foods contain Vitamin A? Carrots, apricots, green vegetables, cabbage, plums, all yellow fruits and vegetables, pumpkins, tuna, sweet potatoes, butter, cream, egg yolk, liver, dairy products.

Vitamin C

Without ascorbic acid the key processes in our body are impossible. For example, the construction of cells and organs, the defense of the human body against infections, viruses and bacteria. If a person has no shortage of vitamin C, they usually have a strong immunity. The ascorbic acid helps improve the work of liver, heart, and many other organs.

Symptoms of lack of vitamin C in the body are actually impossible to miss. Such are depression, bleeding gums, nosebleeds, high blood pressure, poor healing of wounds and cuts, the appearance of red lines and red spots at the bottom of the tongue or specks on the shoulders’ skin.

Which foods contain Vitamin C? Citrus fruits, rose hips (they are richest in it), tomatoes, cabbage, green onions, parsley, apples and pears (in small quantities).

Vitamin D

The main function of this vitamin in the body is to ensure the proper growth and development of bones. If vitamin D in our body is sufficient, then the risk of rickets and osteoporosis is reduced. This important vitamin also helps to regulate the mineral exchange in the body and contributes to deposition of calcium in the bone tissue. Too high amounts of vitamin D in the body are however, also not very healthy. Its oversupply in the body is just as harmful as its lack – it promotes the reverse process, i.e. softening of the bones.

Lack of vitamin D in the body can be traced in the history of diseases. If a person is often sick with influenza or complains from pain in the joints, then most likely, they have lack of this vitamin in their body.

Which foods contain Vitamin D? Almonds, fat fish, seafood, cheese, fresh herbs (especially in parsley), sour cream, beef and pork liver, butter, semi-skimmed milk.

Calcium

Calcium is very important for strong and healthy bones and teeth. This element is also involved in the processes of hematopoiesis, metabolism, it increases the body’s resistance to infections and germs. Calcium also calms the nervous system and has anti-inflammatory action.

The lack of calcium appears in different ways. The most common symptoms are: brittle nails, fatigue, frequent muscle cramps.

Which foods contain Calcium? Milk, yogurt, cheese, almonds, salmon, legumes (beans, peas), green vegetables (onions, cabbage, celery), mustard, pistachios, garlic.

Protein

Proteins are one of the building blocks of body tissue. Proteins are essential nutrients for the human body. Without protein the life is impossible for us, humans. In addition, the protein is a source of energy, that charges our cheerfulness, good mood and activity.

Among the main symptoms of protein deficiency in the body can distinguish a constant fatigue and low performance, low resistance to viruses and infections, decreased libido, disruption of the liver, circulatory and nervous systems, muscle atrophy.

Which foods contain Protein? Red meat, beans, nuts, chicken, whole grains, soybeans, pumpkin seeds, dry milk, peanuts, cheese, peas, tuna, cocoa powder.

Dietary fiber

Dietary fiber can basically be found in all plants. You have to include it in your diet, if you want to always be healthy and stay in good shape. Its secret lies in the fact, that the human body is not able to digest the dietary fiber. As a result, it acts as a “sweeper” that effectively cleanses the body and improves the functioning of the digestive system.

How do you know that you have a deficiency of dietary fiber? Frequent constipation or conversely diarrhea and other intestinal problems and the constant feeling of hunger should alert you.

Which foods contain Dietary fiber? Beans, all fruits and vegetables (especially broccoli, carrots, peaches, apples with the peel), white rice, raspberries, strawberries, dried fruits (almonds, raisins, dates, peanuts).

Magnesium

This is one of the most common minerals in nature. Magnesium plays an important role in human life. This element is included in the composition of bones and teeth. And it is also a natural anti-depressant and sedative agent. Magnesium is especially important for pregnant women, athletes, during stress and when taking diuretic drugs. Children also need magnesium, because it is responsible for their proper growth and development.

Magnesium deficiency in humans can be recognized by the following symptoms: insomnia, morning fatigue, irritability and aggression, muscle cramps, heart rhythm disturbance, changes in blood pressure, stomach pain.

Which foods contain Magnesium? Nuts (cashews, pine nuts, almonds, pistachios, peanuts, hazelnuts, walnuts), mustard, buckwheat, seaweed, barley grits, oatmeal, millet, peas, beans.

Iron

In humans iron is mainly found in the blood, bone marrow, liver and spleen. This element is involved in the formation of hemoglobin in the blood, in the synthesis of thyroid hormones and in strengthening of our immunity.

If you notice the following symptoms, be sure to check the iron levels in your body: weakness, fatigue, headaches, irritability or depression, pain in the heart, rapid heartbeat, discomfort in the gastrointestinal tract, susceptibility to frequent infections.

Which foods contain Iron? Pistachios, fish, liver, spinach, lentils, peas, buckwheat, barley grits, oatmeal, wheat, cornus, cashews, peanuts and corn.

Useful links: 
https://en.wikipedia.org/wiki/Vitamin_A
https://en.wikipedia.org/wiki/Vitamin_C
https://en.wikipedia.org/wiki/Vitamin_D
https://en.wikipedia.org/wiki/Calcium#Nutrition
https://en.wikipedia.org/wiki/Protein#Nutrition
https://en.wikipedia.org/wiki/Dietary_fiber
https://en.wikipedia.org/wiki/Magnesium#Biological_roles
https://en.wikipedia.org/wiki/Iron#Biological_role