What are the nutritional deficiencies? How do you recognize it and how do you deal with it? We’ll show you the 5 most common nutritional deficiencies and how you can fix them!
Do you often feel tired or listless? The reason for this could be a lack of nutrients. Everyone needs vitamins and nutrients. You get them mainly through food. But if you lack certain nutrients or vitamins, this can lead to deficiency symptoms and diseases.
Vitamin D deficiency: digestive problems and weak immune system
We need vitamin D because it performs many tasks in our body. It strengthens the bones and has an impact on our muscle building. Symptoms of a vitamin D deficiency include digestive or intestinal problems, a weakened immune system, or even depression. Here you should pay particular attention to your diet. Eat more eggs, cheese, and butter. Fish such as cod, salmon or mackerel can also improve your vitamin D balance. The easiest way, however, is to take a quick dip in the sun. 10 to 20 minutes of sunshine is enough to raise your vitamin D levels.
Iron deficiency: fatigue and headache
Around 25% of all people worldwide suffer from iron deficiency. Women are particularly affected here. Symptoms of iron deficiency are tiredness and poor concentration, paleness, headache and dizziness as well as brittle nails and torn corners of the mouth. Most meat products are high in iron. Vegetables such as lamb’s lettuce and rocket as well as legumes can also help you to eliminate a deficiency.
Nutritional deficiency in vitamin B12: poor concentration and paleness
Our body needs vitamin B12 for the formation of red blood cells, for the functioning of the nervous system or for our cell growth. Vegans are most often affected by this deficiency, because you get the vitamin B12 mainly from animal foods.
Fatigue, paleness and poor concentration and memory are typical characteristics of a vitamin B12 deficiency. Food like salmon, eggs, or cheese can help you eliminate the deficiency. For vegans, it is recommended to use soy products that contain vitamin B 12.
Nutritional deficiency in iodine: Leads to thyroid problems
Iodine is needed for the production of thyroid hormones. Thyroid hormones are important for all metabolic processes in the body. An iodine deficiency therefore affects everything that is influenced by thyroid hormones, such as the heart, the circulatory system or nervous system, muscles and metabolism. An iodine deficiency can lead to an enlarged thyroid gland and thus to the formation of a goiter on the neck, which narrows the trachea and esophagus.
To prevent this, consider using iodized salt when cooking, for example. Sea fish such as haddock, saithe or plaice are particularly rich in iodine and are suitable for preventing iodine deficiency. The sea air and sea water can also be helpful in the event of an iodine deficiency.
Folic acid nutrient deficiency: Particularly dangerous during pregnancy
Folic acid is involved in a number of important metabolic and growth processes. The vitamin is responsible for the formation of blood cells and the structure of DNA. Women who take birth control pills, pregnant women, breastfeeding women, smokers and alcoholics are particularly at risk. Otherwise, the intake of folic acid in Germany is generally sufficient.
Pregnant women in particular should ensure that they take around 400 micrograms of folic acid daily so that the baby can develop optimally. Legumes such as lentils or an additional intake of preparations that contain folic acid are suitable for this.