Today, an average dish in a restaurant is 4 times more abundant than in 1950, adults weigh 13 kilos more, but even so we are suffering from nutrient deficiencies, due to poor diet. Junk food and processed foods are filling us with empty calories.
The problem is that the lack of some vitamins and minerals cause long-term damage to the health of the whole body, but also make us feel tired or depressed during the day.
1. Vitamin C
Human beings cannot synthesize vitamin C internally. We need citrus, tomatoes, peppers, kiwi and other vegetables for our neurotransmitters, protein metabolism, our immune system to function, and for proper antioxidant and biosynthetic functions. Without this vitamin, we experience fatigue, swollen gums, joint pain, and other ailments.
2. Vitamin D
This vitamin regulates calcium in the body, is responsible for maintaining strong bones and proper muscle movement; aids in immune functions and reduces inflammation. It is found in salmon, tuna, and other oily fish. Also, our body can produce it when the skin is exposed to sunlight. Its deficiency, in addition to weakening the bones and muscles, has been linked to sleepiness and tiredness during the day.
3. Iron
Symptoms of iron deficiency include fatigue, weakness, poor performance at school and work, poor cognitive and social development during childhood, difficulty maintaining body temperature, and poor immune functions. According to the World Health Organization, iron deficiency is the number one nutritional disorder in the world.
4. Magnesium
Magnesium helps regulate more than 325 enzymes in the body. Its lack can cause from loss of appetite, nausea, vomiting, fatigue and weakness to drowsiness, muscle contractions, abnormal heart rhythms, attacks and spasms. It is found in legumes, vegetable nuts, and whole grains, however, changes in agriculture have caused magnesium intake levels to halve in the last century.
5. Vitamin B12
It is estimated that 15% of the general population is deficient in this vitamin. Its symptoms include anemia, fatigue, weakness, constipation, loss of appetite and weight, neurological problems, tremor in the hands, difficulty maintaining balance, depression, confusion, dementia, and poor memory. Vitamin B12 is found in fish, meat, poultry, eggs, dairy, and, for vegetarians, in fortified cereals or some yeast products.
Note: some of these nutrients have limits, the abuse of supplements can cause adverse consequences. If you think you’re suffering from a nutrient deficiency, consult a nutritionist before gorging yourself on supplements.
[MNN]
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