It is essential to adopt a varied and balanced diet on a daily basis in order to satisfy all nutritional needsrecalls the site MangerBouger.fr. Indeed, if they vary according to age, sex, corpulence, or lifestyle habits, be careful with risks of deficiencies if these contributions are not met. These deficiencies can lead to more or less serious and uncomfortable health problems. But how recognize them so that we can settle them?
To help clarify things, dietician-nutritionist Jessica Peyrou, aka @jessdiet.nutrition on her social networks, shared in an Instagram video the different signs of deficiency to watch out for and the changes to make in your diet to reduce them.
How to Spot a Potential Nutritional Deficiency? Here Are the Signs for 6 Essential Nutrients and Vitamins for Health
Do you often feel weak or tired? You may be suffering from certain deficiencies in nutrients and vitamins essential to your health according to the dietitian. Indeed, she explains that it is advisable to monitor possible deficiencies in iron, in magnesium, in omega-3, in vitamin D, and zincor even in vitamine B12 which can lead to unpleasant symptoms in everyday life. But these are not the only signals that may indicate a potential deficiency. In her Instagram video, Jessica Peyrou details the signs that should alert you to these 6 deficiencies :
- Paleness, shortness of breath, headaches and dizziness may be signs of iron deficiency.
- Muscle cramps, sleep disturbances, anxiety and nervousness may indicate a magnesium deficiency.
- Dry skin, mood swings, inflammation and joint pain can be signs of a omega-3 deficiency.
- Muscle and bone pain, mood swings and increased frequency of infections may be symptoms of vitamin D deficiency.
- A weakened immune system and skin problems may indicate a carence en zinc.
- Memory and concentration problems, numbness and digestive problems are likely to show a vitamin B12 deficiency.
Although these different symptoms may indicate a possible deficiency, the dietician nevertheless reminds us of the importance of faire a blood test in order to more clearly identify insufficient nutrient or vitamin intake.
Here are the foods to favor in case of deficiencies according to the dietician
If you think you may be suffering from one of these 6 deficiencies, the dietitian shared Foods to favor depending on each deficiency. If you are deficient in doingshe recommends increasing your intake of red meat, poultry, fish and seafood, legumes, green vegetables, seeds and nuts. For a deficiency in magnesiumit highlights the benefits of seeds, nuts, whole grains, green vegetables, legumes and avocados. On the deficiency side in omega-3she recommends turning to oily fish, nuts, flax or chia seeds, and fish or rapeseed oil.
If you suspect a deficiency in vitamin Dthe expert also advises eating more oily fish, eggs, fortified dairy products, mushrooms, as well as fish liver oil. In case of deficiency the zincshe prescribes more red meat, seafood, legumes, dairy, seeds and nuts. Finally, for a deficiency and vitamin B12she recommends favoring red meat, fish and seafood, dairy products, as well as eggs.
Regarding deficiencies in iron, omega-3, vitamin D and vitamin B12, the dietician does not rule out the use of food supplements if necessary. As a reminder, you should be careful with food supplements and seek the advice of your doctor.
Additional source:
- Should we take food supplements? – MangerBouger.fr
