Silent signs that your body lacks vitamins and minerals

Even those of us who strive to eat healthy and healthy food, face a lack of vitamins and nutrients. Here are a few clear signs that your body lacks vitamins.

Loose, colorless nails

Iron is an important and necessary mineral for the work of the body. Women lose more iron because of the menstrual cycle, and the lack of this element in the body is often experienced by vegetarians. Men usually consume more iron than necessary.

When the body lacks iron, it manifests itself in external signs, for example, fingernails, both on arms and legs, become pale and often break down, and the internal parts of the eyelids pale.

Women who have not reached menopause need 18 milligrams of iron per day, men - 8 milligrams. Best of all, the body perceives iron from animal sources, such as red meat and fish, poultry, oysters and other seafood. Sources of vegetative iron are spinach and sweet peas. Vitamin C significantly improves the absorption of iron by the body.

High blood pressure

This condition can mean that the body lacks vitamin D deficiency. Vitamin D deficiency is more common in swarthy, dark-skinned and black people. A sufficient or increased amount of this substance results in low pressure, and a deficiency contributes to its increase.

An adult, regardless of gender, needs 600 units (units of action) of vitamin D per day. Unfortunately, a sufficient amount of this nutrient is difficult to obtain by eating food, as it is contained in a few foods. It is best to get enough sunlight. However, if this is not possible, it is worthwhile to increase the consumption of fatty milk, red fish, oranges and natural mushrooms (grown in natural conditions).

Low blood pressure

This condition may indicate a lack of vitamin B12. Other symptoms of lack of cobalamins (B12 vitamins) are unsteady gait, muscle failure and frequent urination.

Any adult needs at least 2.4 micrograms of cobalamin per day. The following products are excellent natural sources of B12 vitamins: mollusks, trout, salmon, beef, eggs and milk. When deciding to use medicinal supplements and vitamins, it is best to stop on sublingual tablets (resorbed by the tongue), because they are better and faster absorbed by the body.

Muscle cramp

One of the main electrolytes of blood is potassium. Its lack in the body leads to the fact that the protein is poorly absorbed and muscle mass is poorly formed. Decay in the level of potassium electrolytes leads to the fact that in the area of the calves there is often a muscle cramp.

The most frequent cause of lack of potassium in the blood becomes a loss of fluids: intense sweating, diarrhea, vomiting and other conditions that contribute to dehydration of the body.

An adult needs about five thousand milligrams of potassium per day, and it is best to consume it with food. Rich sources of potassium are bananas, avocados, coconuts, potatoes and legumes.

Increased fatigue

Increased fatigue can be a symptom of a lack of vitamin C in the body. In the XVIII century this condition could be fatal and caused such terrible diseases as scurvy. Today, such an outcome does not threaten us, but the lack of vitamin C is manifested in a weak immune system, fatigue, irritability, and sometimes in bleeding gums and dry hair. Particularly to this state are inveterate smokers. They need to consume a third more than the norm of vitamin C per day in order to overcome its deficiency. The same goes for passive smokers.

Women need about 75 milligrams of vitamin C per day, men - 90 mg, smokers - 125 mg. The best sources of vitamin C are citrus fruits, tomatoes, kiwi, pineapples, spinach, broccoli, melon and sweet peppers.

Problems with the functioning of the thyroid gland

The thyroid gland secretes the thyroid hormones necessary for the effective work of the body. Usually the shortage of these hormones is closely related to the lack of iodine in the body. Problems in the functioning of the thyroid gland can be detected only through laboratory analysis, but the lack of iodine in the body can lead to various effects. For example, reduced cognitive activity and memory problems, decreased energy, apathy and low body temperature may indicate a deficiency of thyroid hormones. Problems with the functioning of the thyroid gland are especially dangerous in pregnancy, as a lack of hormones can lead to miscarriage.

Most adults need 150 micrograms of iodine per day, while pregnant women should take 220 micrograms. Iodine is found in most seafood, in fermented milk products, as well as in iodized salt and water.

Frequent damage to bone tissue

The lack of calcium in the body leads to a decrease in bone mass and makes the bones brittle. The condition can develop into osteoporosis, lead to low bone density, changes in bone metabolism and, accordingly, to frequent fractures.

Human bones reach the peak of their development by the age of 30, after which they begin to slowly weaken and lose useful minerals, especially calcium. Therefore, it is extremely important that the body receives the norm of this necessary substance. However, this is not all: except for calcium, bones need activity and training, so it is very useful to go for walks, run, do yoga and / or aerobics.

Adults under the age of 45-50 need about a thousand milligrams of calcium per day, after this age the norm rises to 1200 milligrams. The greatest amount of calcium is found in dairy products, especially in cheese and milk, in leaf cabbage, turnip leaves, lettuce, tofu, green peas in pods and string beans. Pharmaceutical vitamins and supplements are best taken with meals.

Cracks in the lips and in the corners of the mouth

Thus, vitamin B6 deficiency is sometimes manifested. Other symptoms may be swollen tongue, depression and confusion. Symptoms start to appear only when the lack of this group of vitamins in the body becomes critical. Sometimes the lack of vitamins B6 is caused by medication.

People under the age of 50 need an average of one and a half milligrams of these components per day, after fifty the norm rises to 1.7 milligrams. Products containing vitamin B6: peas chickpeas, tuna, salmon, bananas and marinara sauce. It is best to treat the lack of vitamin B6 with the help of medications prescribed by the doctor.