There is almost no process in our body in which vitamins, minerals and other microelements do not participate. That is why we necessarily need them - sometimes in very small quantities, but we cannot do without them. That is why the chronic lack of just one of them impairs metabolism.
Often, this deficiency is "seen" very quickly, that is, felt, because there are sometimes clearly visible, physical changes in the body, and sometimes it starts to function worse. For example, we are chronically tired, we suffer from headaches, our digestion is disturbed, and the like. Fortunately, you'll soon see that you're missing one of these five important elements, so you can react accordingly.
Here's how to recognize the symptoms:
1. You lack iodine
Iodine is mostly incorporated into thyroid hormones. Although we need it in small amounts, iodine is essential for our body, which simply cannot function without it. The proper functioning of the thyroid gland is directly related to the intake and absorption of iodine. If you consume foods that contain too little iodine, it will show on your eyes, or around them. If they are constantly swollen for a long time, it can be a sign that you lack iodine. Other symptoms are fatigue, dry skin, hair loss, weight gain. What helps against that?
The best sources of iodine in the diet are foods from the sea: fish, seafood, algae and seaweed. Iodine is also found in eggs, meat, milk and milk products, mushrooms, wheat germ, leafy vegetables, legumes, beets, berries, writes Miss7.
2. You lack vitamin B12
Vitamin B12 is the name for a group of water-soluble compounds that are important for the metabolism of amino acids, proteins and fats and a healthy nervous system. Vitamin B12 or cobalamin supports energy, protects nerve and brain cells, stimulates serotonin production, contributes to the formation of red blood cells, supports the immune system. Lack of vitamin B12 is visible on the skin, and symptoms can include constipation and loss of appetite. If your skin is lighter than usual for a long time, certain foods will help you - the source of vitamin B12 is food of animal origin, that is, meat, liver, fish, shrimp, shellfish and eggs.
3. You lack iron
Iron in food is important for the proper functioning of our body because its deficiency in the body causes anemia. Foods of animal origin, such as meat and fish, are a significant source of iron in our diet. They contain iron in a form that is easily absorbed by the body. In contrast, vegetables such as kale and Swiss chard contain iron in a form that is harder to use. Therefore, a varied diet is important for the absorption of iron, the presence of meat, vegetables, fruits, fish and whole grains. For example, vitamin C helps that "bad" iron to be absorbed anyway. A pale complexion and lips are a sign that you lack iron. In general, its deficiency has a bad effect on the general state of health, and the result is chronic fatigue. The best way to help yourself is by eating shellfish, lentils and meat.
4. Vitamin C
Vitamin C is vital. It acts as an antioxidant, is necessary in the synthesis of collagen, plays a key role in strengthening immunity, affects the strength of our joints and bones, and helps with iron absorption. Our body cannot produce this vitamin alone, nor store it if we consume it in larger quantities. Therefore, it is very important to get it regularly through the diet - it is recommended to eat spinach, peppers, citrus fruits and various other vegetables and fruits. Vitamin C deficiency causes bleeding gums and loose teeth. Fatigue and easy bruising are early signs of a lack of this vitamin in the diet.
5. Biotin
Biotin or vitamin B7 is an important part of the group of B complex vitamins needed to maintain a healthy metabolism, nerves and healthy digestive and cardiovascular function. Dry and brittle nails are the result of biotin deficiency. Other symptoms are skin flaking, rashes, acne. And that vitamin is found (among other things) in eggs, nuts, whole grains, bananas, cheese, salmon, yeast, cauliflower, avocado, legumes, berries, fish, tomatoes, mushrooms, writes miss7..
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