Vitamin You May Be Missing In Your Diet
Guide to know if you are missing any vitamins: You feel tired? Do you lose too much hair? Do you have headaches? They could be symptoms of a lack of vitamins. Find out what your body needs to get back on top by just improving your diet!
Vitamins work to strengthen our health and, with it, our immune system, which in times of pandemic, is essential. Watch out for small symptoms that can alert you to a deficiency.
VITAMIN B1: ARE YOU EXHAUSTED AND HAVE MUSCLE WEAKNESS?
Although they are symptoms related to the coronavirus, it can also be a deficiency of this vitamin. And it is that its function is to transform what we eat into energy. It also influences the nervous system, vision, and diabetes. The 1.2 mg needed per day can come from meat (chicken, pork), legumes, cereals, or brewer’s yeast. But freshwater fish, raw shellfish, or alcohol abuse make it difficult to assimilate.
VITAMIN D: HIP AND LUMBAR PAIN?
It can be one of the several symptoms of a lack of vitamin D. However. It causes weakness in the bones and teeth because it influences the absorption of calcium and phosphorus. It does not usually give signals. It is detected when doing analysis, bone densitometry, or when a fracture is suffered.
- Your relationship with COVID-19. An Israeli study ensures that having correct levels of vitamin D helps fight the virus.
- How to get it. You are exposing yourself to sunlight, as it is synthesized when it hits the skin for a time that varies from 15 min. in summer to 130 min. in winter. There are some foods such as salmon, dairy. That provides it but in little quantity.
VITAMIN H: IF YOUR HAIR FALLS OUT MORE THAN IS NORMAL
Suspicion of a lack of vitamin H or biotin, which influences the skin and hair’s health, is significant in producing antibodies and reduces glucose concentration in the blood, something essential for diabetes. There is usually no vitamin H deficiency under normal conditions because it is easy to obtain it from fish, eggs, mushrooms, nuts, brewer’s yeast, or dried peas. But taking antibiotics for a long time can cause a shortage of them. Also, consuming raw egg white habitually prevents its correct assimilation. Contrary to popular belief, the nutrients in eggs are better assimilated when cooked.
VITAMIN B9: DOES YOUR HEAD HURT AND ARE YOU PALE?
This vitamin, commonly called folic acid, is well known by women who have been pregnant because their diet is usually reinforced with it since it prevents malformations in the fetus. But its lack goes much further.
- From anemia to cancer. B9 helps the growth of red blood cells, so its deficiency can lead to megaloblastic anemia. But also, this vitamin helps prevent certain types of cancer.
- Easy to obtain. We need about 400 mcg of folic acid, which we can quickly get by taking 150 g of spinach, endive, or endives. During pregnancy, it is recommended to increase the daily dose to 600 mcg. Other foods that provide it are green leafy vegetables in general, citrus fruits, legumes, or eggs, among others.
VITAMIN A: IF YOU HAVE TROUBLE SEEING LOW LIGHT
Consult your doctor because if vitamin A deficiency persists, you can lose vision and put the immune system, the cardiovascular system, the lungs, and other vital organs such as the kidneys in check. Avoiding its deficiency is easy since women must take about 800 mcg of vitamin A daily, which we can obtain from a large carrot (100g), although the foods richest in vitamin A are fatty (dairy, egg yolk, fish oil). We get from the vegetables is provitamin A or beta-carotene, which becomes vitamin A, equally valid when digesting them. So green or orange vegetables should not be missing from your plate either. Discover how to prepare great dishes to eat greener!
VITAMIN B3: DIGESTIVE DISCOMFORT?
The lack of vitamin B3 or niacin could explain to them because it is key to the digestive system’s functioning and the thyroid. Its deficiency can also trigger diarrhea, skin problems or lead to a depressive state.
- Avoid it by taking about 15 mg of this vitamin daily, which you get with 150 g of chicken breast, for example. It is also present in other red and white meats, legumes, peanuts, and pear (especially in the skin).
VITAMIN K: WHEN YOU GO FULL OF PURPLES
Bruising, nosebleeds, even the appearance of blood in the urine or bleeding gums are symptoms of a lack of vitamin K, which favors blood clotting. It also contributes to increasing bone density, preventing osteoporosis. It is not very common for us to lack this vitamin because it is present in many daily consumption foods, such as green leafy vegetables, fish, eggs, or fruits such as bananas or kiwi. However, prolonged use of antibiotics can cause it.
- Remember: a varied diet, Mediterranean style, helps us take the necessary vitamins.
VITAMIN E: IS IT DIFFICULT FOR YOU TO COORDINATE YOUR MOVEMENTS?
It could indicate a lack of vitamin E or tocopherol, which influences the muscles and the nervous system, hence the coordination problem and the immune system. But if your diet includes olive or sunflower oil, nuts or seeds such as sesame seeds, and green leafy vegetables, you will have no problem getting the 15 mg daily you need of this vitamin.
VITAMIN C: IF YOUR GUMS BLEED
You may have a lack of vitamin C and run a higher risk of contracting respiratory diseases. Because this vitamin not only repairs and maintains bones and cartilage but also influences our defenses to be high and can fight viruses and prevent heart disease.
- What gives it to you. Women should take about 75 mg of vitamin C daily, which we cover by taking a large orange or kiwi a day.
- Are you a smoker? In addition to reminding you of the many health benefits of quitting, we recommend increasing your daily dose by 35 mg more.
AND DON’T FORGET: BETTER TO EAT THEM THAN TO RESORT TO SUPPLEMENTS
The European Food Information Council states that a balanced diet provides all the necessary nutrients and vitamins for good health.
- If there are shortcomings, after reviewing the diet, whether to supplement and in what quantity to do so, it should be the doctor who indicates.
- Vegetarians and vegans. It is the only diet that must be supplemented by the system with B12.
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