1。 Supplementing too many synthetic vitamins, such as vitamin E, there are many cheap vitamin E on the market at present, including some GNC products imported from the United States. Excessive chemical synthesis of vitamin E may accumulate in the human body, resulting in side effects.
2。 Supplement effective vitamins, but these vitamins may have an uncoordinated effect with the western medicine you eat. Therefore, when adding new western medicines or vitamins, we must consider the interaction of these drugs.
3。 Vitamins are incompatible with the nutrients that the body lacks. If you are deficient in vitamin D and you think you are deficient in vitamin A, a large amount of vitamin A supplementation will not alleviate the vitamin D deficiency. Targeted vitamin supplementation is very important.
Modern diet contains less and less natural nutrients, and it is partial to food, high in sugar and fat, coupled with environmental pollution and the use of fertilizers and pesticides, which are less than our body needs. Over time, there will be a disease state in a certain part of our body. Therefore, it is an important step to pay attention to one's health every day and supplement the deficiency of nutrition in time to avoid diseases and maintain health.
Here are some ways to let you know which vitamins you lack from an American health website for your reference:
Eight common symptoms of vitamin deficiency: unbalanced diet will lead to nutritional deficiency, which may lead to various unpleasant symptoms. These symptoms are a way for your body to communicate your potential vitamin and mineral deficiency. Recognizing them can make you realize this and adjust your diet or supplement vitamins accordingly.
This paper summarizes eight most common vitamin and mineral deficiencies and how to solve these symptoms.
1. Fragile hair and nails
Many factors may cause hair and nails to become brittle. One of them is the lack of biotin.
Biotin, also known as vitamin B7, helps the body to convert food into energy. Biotin deficiency is very rare, but when it occurs, fragile, sparse or split hair and nails are some of the most obvious symptoms.
Other symptoms of biotin deficiency include chronic fatigue, muscle pain, hand-foot spasm and tingling.
Pregnant women, heavy smokers or drinkers, and patients with digestive diseases such as leaky bowel syndrome and Crohn's disease are most likely to suffer from biotin deficiency.
In addition, long-term use of antibiotics and some antiepileptic drugs are risk factors.
Biotin-rich foods include egg yolk, organ meat, fish, meat, dairy products, nuts, seeds, spinach, broccoli, cauliflower, sweet potato, yeast, whole grains and bananas.
Adults with fragile hair and nails should consider trying to add about 30 micrograms of biotin every day.
However, only a few case reports and small studies have observed the benefits of biotin supplementation, so a diet rich in biotin may be the best choice.
2. Oral ulcers or cracks
Pathological changes in and around the oral cavity may be partly related to insufficient intake of some vitamins or minerals.
For example, oral ulcers are usually the result of iron or B vitamins deficiency.
A small study pointed out that patients with oral ulcers are twice as likely to have iron deficiency as normal people.
In another small study, about 28% patients with oral ulcer were deficient in thiamine (vitamin B 1), riboflavin (vitamin B2) and pyridoxine (vitamin B6).
Keratitis is a disease that leads to cleft mouth, division or bleeding, which can be caused by excessive salivation or dehydration. But it may also be caused by insufficient intake of iron and B vitamins, especially riboflavin.
Foods rich in iron include poultry, meat, fish, beans, dark leafy vegetables, nuts, seeds and whole grains (14).
Good sources of thiamine, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy products, organ meat, beans, green vegetables, starchy vegetables, nuts and seeds.
If you encounter these symptoms, please try adding the above foods to your diet to see if your symptoms have improved.
3. Gum bleeding
Sometimes rough brushing techniques are the root cause of gingival bleeding, but a diet lacking vitamin C may also be the culprit.
Vitamin C plays an important role in wound healing and immunity, and can even be used as an antioxidant to help prevent cell damage.
The human body doesn't make vitamin C by itself, which means that the only way to maintain an adequate level is through diet.
Vitamin C deficiency is rare among people who eat enough fresh fruits and vegetables. In other words, many people don't eat enough fruits and vegetables every day.
This may explain why the routine screening study of healthy people estimated that the vitamin C level in 13-30% population was low and that in 5- 17% population was deficient.
Long-term intake of a very small amount of vitamin C through diet can lead to symptoms loss, including bleeding gums and even tooth loss.
Another serious consequence of vitamin C deficiency is scurvy, which can suppress the immune system, weaken muscles and bones, and make people feel tired and sleepy.
Other common symptoms of vitamin C deficiency include easy abrasion, slow wound healing, dry skin and frequent nosebleeds. Eat at least 2 pieces of fruit and 3-4 servings of vegetables every day to ensure adequate intake of vitamin C.
4。 Poor night vision, white film growth on the eyes.
Poor diet sometimes leads to vision problems. For example, low intake of vitamin A is usually associated with night blindness, which can reduce people's visual ability in low light or darkness. This is because vitamin A is an essential ingredient to produce rhodopsin, which can help you see things clearly at night. When you don't receive treatment, night blindness will develop into dry eye, which may damage the cornea and eventually lead to blindness.
Another early symptom of dry eye is Bitot spot, which is slightly elevated, and the conjunctiva or white part of the eye will grow higher. Conjunctival protuberance can be eliminated by surgery, but it can only disappear completely after vitamin A is sufficient.
People who suspect that vitamin A intake is insufficient can try to eat more foods rich in vitamin A, such as organ meat, dairy products, eggs, fish, dark leafy vegetables and orange vegetables.
Unless you are diagnosed with vitamin A deficiency, most people should avoid taking vitamin A supplements. This is because many vitamin A sold in the market are chemically synthesized vitamin A, which is a solute. When ingested in excess, it will accumulate in the body's fat storage and become toxic. Symptoms of vitamin A poisoning may be serious, including nausea and headache, skin irritation, joint and bone pain, and even coma or death in severe cases.
5. Scales and dandruff seborrheic dermatitis
And dandruff are part of the same group of skin diseases, affecting the oil-producing area of your body. The skin is itchy and peeling. Dandruff is mainly confined to the scalp, while seborrheic dermatitis can also appear on the face, upper chest, armpits and groin.
These skin diseases may occur in infants from birth to three months, with the highest incidence in adolescence and mid-adulthood. Studies have shown that these two situations are also very common. Up to 42% of infants and 50% of adults may suffer from dandruff or seborrheic dermatitis at some time.
Dandruff and seborrheic dermatitis may be caused by many factors, and malnutrition diet is one of them. For example, when the contents of zinc, nicotinic acid (vitamin B3), riboflavin (vitamin B2) and pyridoxine (vitamin B6) in blood are low, they may play their respective roles.
The exact relationship between poor diet and these symptoms is not completely clear. However, people with dandruff or seborrheic dermatitis may need to take more of these nutrients. Foods rich in nicotinic acid, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy products, organ meat, beans, green vegetables and starchy vegetables. Nuts and seeds. Seafood, meat, beans, dairy products, nuts and whole grains are all good sources of zinc.
In a word, dandruff and scaly plaques on scalp, eyebrows, ears, eyelids and chest may be caused by ingesting a small amount of zinc, nicotinic acid, riboflavin and pyridoxine. Adding these nutrients to the diet may help relieve symptoms.
6。 lose hair
This is a very common symptom. In fact, up to 50% of men and women report hair loss at the age of 50. A diet rich in the following nutrients may help prevent or slow hair loss:
Iron: This mineral is related to the production of DNA, including DNA found in hair follicles. Too little iron will cause hair to stop growing or fall off.
Zinc: This mineral is very important for protein synthesis and cell division. protein synthesis and cell division are two processes needed for hair growth. So hair loss may be caused by zinc deficiency.
Linoleic acid (LA) and α -linolenic acid (ALA): These essential fatty acids are necessary for hair growth and maintenance.
Nicotinic acid (vitamin B3): This vitamin is necessary to keep hair healthy. Alopecia is a disease of alopecia and a possible symptom of niacin deficiency (4 1, 42).
Biotin (vitamin B7): Biotin is another B vitamin. When it is insufficient, it may be related to hair loss. Meat, fish, eggs, beans, dark leafy vegetables, nuts, seeds and whole grains are good sources of iron and zinc.
Foods rich in niacin include meat, fish, dairy products, whole grains, beans, nuts, seeds and green leafy vegetables. These foods are also rich in biotin, which is also found in egg yolk and organ meat. Leaf vegetables, nuts, whole grains and vegetable oils are rich in ALA, while walnuts, flaxseed, chia seeds and soybean nuts are rich in ALA.
Many supermarkets sell supplements to prevent hair loss. In addition to several other nutrients, most of these supplements contain the combination of the above nutrients. In these people with nutritional deficiency, supplements seem to promote hair growth and reduce hair loss.
However, the research on the benefits of these supplements is very limited, but there is no shortage. It is also worth noting that taking vitamin and mineral supplements without deficiency may actually worsen hair loss instead of helping it. For example, excessive selenium and vitamin A (two nutrients usually added to hair growth supplements) are related to hair loss.
Unless your health care provider confirms the deficiency, it is best to choose a diet rich in these nutrients instead of supplements. Summary of the Invention The vitamins and minerals mentioned above are essential for hair growth, so a diet rich in vitamins and minerals helps to prevent hair loss. However, in addition to the lack, the use of supplements may do more harm than good.
7。 A red or white lump on the skin. Some people suffer from keratosis folliculi.
This condition can lead to bumps similar to goose bumps on cheeks, arms, thighs or buttocks. These small lumps may also be accompanied by spiral or endogenous hair. Keratosis folliculorum often appears in childhood and disappears naturally in adulthood.
The cause of these small lumps is not completely clear, but this may happen when too much keratin is produced in hair follicles. . This will produce a raised lump on the skin, which may be red or white. Keratosis folliculorum may have genetic components, which means that if a family member owns it, people are more likely to own it.
In other words, people have also observed that the contents of vitamins A and C in the diet are low. Therefore, in addition to the traditional treatment with ointment, people with this disease can consider adding foods rich in vitamins A and C. Their diet includes organ meat, dairy products, eggs, fish, dark leafy vegetables, yellow and orange vegetables and fruits.
8。 restless leg syndrome
Restless leg syndrome (RLS), also known as Willis-Ekbom disease, is a nervous system disease, characterized by leg discomfort or discomfort, and irresistible exercise impulse. According to the National Institute of Neurology and Stroke, RLS affects as many as 10% of Americans, and women are twice as likely to suffer from this disease as men. For most people, when they relax or try to sleep, the impulse to move seems to become stronger.
The exact cause of RLS is not completely clear. However, the symptoms of RLS are related to the iron level in human blood.
For example, some studies have linked low blood iron reserves with increased severity of RLS symptoms. Some studies have also pointed out that symptoms often appear during pregnancy, and women's iron levels tend to decline. Supplementing Tietong often helps to alleviate RLS symptoms, especially for people diagnosed with iron deficiency.
But the effect of supplementation may vary from person to person. Since higher iron intake seems to relieve symptoms, it may also be beneficial to increase the intake of iron-rich foods, such as meat, poultry, fish, beans, dark leafy vegetables, nuts, seeds and whole grains.
It may be particularly convenient to combine these foods rich in iron with fruits and vegetables rich in vitamin C, because these foods can help increase iron absorption.
Using cast iron pots and flat-bottomed pots to avoid drinking tea or coffee during meals is also helpful to improve iron absorption.
But it is worth noting that unnecessary iron supplementation may sometimes do more harm than good, and may also reduce the absorption of other nutrients. If the iron content in the body is too high, it is also very dangerous for the statement, so it is best to consult a doctor or do a blood iron test before taking supplements.
There are many symptoms of vitamin and mineral deficiency in our daily life. It is very important to properly supplement the vitamins corresponding to the symptoms.
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