2023-10-02 17:52:13
Vitamin deficiency
These are the typical symptoms and the right foods
October 2, 2023, 12:32 p.m
Lack of vitamin B12 The liver can compensate for a lack of this vitamin for a while. However, if this is no longer possible at some point, permanent damage to the spinal cord can result. Symptoms: tiredness, exhaustion, reduced performance. Since plants do not contain vitamin B12, vegans are particularly prone to vitamin B12 deficiency. Suppliers of vitamin B12 include meat, dairy products and eggs. Iron deficiency According to Tilman Grune from the German Institute for Nutritional Research, iron deficiency is one of the most common deficiency symptoms. Symptoms: Paleness, tiredness, problems concentrating, problems with heat regulation or susceptibility to infections. Young women in particular are affected by iron deficiency because of their menstrual periods. Iron is a vital trace element that, according to Leitzmann, is found primarily in liver, beef and pork, legumes, whole grain bread, oats, nuts and spinach. Iron is important for oxygen transport and cellular respiration. Vitamin D deficiency A deficiency can lead to serious changes in the bone system, also known as rickets. Vitamin D deficiency is also associated with infections and negative effects on the cardiovascular system. The body produces this vitamin itself through the skin. However, UVB radiation is necessary for this. However, the Federal Institute for Risk Assessment recommends five to ten minutes of unprotected sunlight exposure every day. This is enough for the body’s own vitamin D synthesis. Vitamin D is also found in fish, eggs, cheese, milk, meat, as well as avocados and mushrooms. Symptoms: Concentration problems, sleep disorders, nervousness, cardiac arrhythmias or fatigue. Vitamin B deficiency symptoms: blood disorders, skin infections and serious pregnancy complications. all leafy vegetables contain folate. It is also found in tomatoes, legumes, dairy or whole grain products and grapes. Zinc It plays a major role in the immune system, hormonal balance and cell division. Symptoms: Brittle nails, hair loss, problems with wound healing, diarrhea. The largest amount of zinc is found in bread – especially whole grain bread. After that, meat and sausage as well as dairy products such as cheese make a significant contribution to the supply of the nutrient.
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