Despite the prevalence of iron deficiency, do not self-diagnose and self-medicate. The selection of an iron preparation should be carried out by a doctor after laboratory tests. Many people believe that only one clinical blood test is enough to determine anemia. If the hemoglobin is normal according to the results of the analysis, then there is no anemia. But in fact, to determine the condition, it is also necessary to measure the level of ferritin, which is a marker of the body’s saturation with iron, as well as the level of serum iron.
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Iodine deficiency
Iodine – essential mineral for the normal functioning of the thyroid gland. The hormones it produces affect metabolism, growth, maintaining bone strength, and brain development. At the same time, almost a third of the world ’s population suffers from iodine deficiency. The most common sign of iodine deficiency is an enlarged thyroid gland, and it can also manifest as weight gain, increased heart rate, and shortness of breath.
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For many years, Russia has been discussing the introduction of mandatory iodization of food products – salt and even bread. Not all doctors support this idea, noting that an excess of iodine is as dangerous for the body as its deficiency. But not all regions of the country have iodine deficiency. In St. Petersburg, according to doctors, he really is.
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To add iodine to the body, you do not need to seriously revise your diet. It is enough to buy iodized salt instead of ordinary salt, periodically include fish and seaweed in the diet.
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For example, only 1 gram kelp provides the body with 460-1000% of the daily intake of iodine.
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Vitamin D deficiency
In regions with a low level of insolation (including St. Petersburg), the deficit vitamin A D is extremely common. However, taking it as a preventive measure (especially in horse dosages!) Is not worth it, since vitamin D is still a steroid hormone. Only after a special laboratory blood test for D-hormone can you find out its level in the body, and then correct the deficiency.
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Despite the hype around vitamin D, the scientific community has not yet come to an unambiguous conclusion about the need to fill its deficiency and the recommended dosage. Perhaps we will learn a little more when the results of the independent randomized study D-Health are received, notes nutritionist Elena Motova. Now 25 thousand people are taking a “sunshine” vitamin or placebo so that scientists can find out exactly how the vitamin affects our health and whether it really makes such a significant contribution to the prevention of diseases.
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Vitamin B12 deficiency
Vitamin B12 is vital and essential for blood formation, brain and nervous system function. At the same time, up to 80–90% of vegetarians and vegans may experience a deficiency, since B12 is found only in animal products. More than 20% of older people also experience vitamin B12 deficiency, since its absorption in the body decreases with age.
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One of the common symptoms of vitamin B12 deficiency is megaloblastic anemia – a blood disorder in which the number of red blood cells increases. Other symptoms include impaired brain function and elevated levels of homocysteine, which is no less dangerous for blood vessels than the well-known cholesterol.
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To get enough vitamin B12, include shellfish (an 85-gram serving of shellfish provides 1400% of your daily value for B12), meat and dairy products. If you are a vegetarian, talk with your doctor about getting B12 through supplementation.
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8 conflicting facts about the dangers and benefits of red meat:
Calcium deficiency
Every cell in your body needs calcium: it mineralizes bones and teeth, especially during periods of rapid growth, and also serves as a signaling molecule without which your heart, muscles and nerves would not be able to function.
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The concentration of calcium in the blood is strictly regulated, and any excess is deposited in the bones. If you don’t get enough calcium, your bones will release it.
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This is why the most common sign of calcium deficiency is a condition in which bones become soft and fragile.
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One study in the United States found that fewer than 15% of adolescent girls, less than 10% of women over 50, and fewer than 22% of adolescent boys and men over 50 adhere to recommended calcium intakes.
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Sources of calcium include:
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Fish. For example, one can of sardines contains 44% of the DV.
Dairy. One cup (240 ml) of milk provides 35% of the RDI.
Dark green vegetables. Kale, spinach, and broccoli are rich in calcium. 100 grams of fresh cabbage provides the body with 20% of the daily value.
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When it comes to calcium supplements, their effectiveness and safety are still a matter of controversy among physicians and scientists. For example, some studies show an increased risk of heart disease in people taking calcium supplements; others do not find these effects.
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Calcium is best obtained from food rather than supplements.
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But if you realize that you are not succeeding, discuss with your doctor the possibility of using calcium tablets.
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Vitamin A deficiency
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Vitamin A is an essential fat-soluble vitamin. It is responsible for the health of skin, teeth, bones, cell membranes and your vision.
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You can get two types of vitamin A from food:
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Retinol – preformed vitamin A, which is found in animal products (meat, fish, poultry and dairy products)Provitamin A. This type is found in plant foods such as fruits and vegetables. The most common form is beta-carotene, which is converted to vitamin A in your body.
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More than 75% of people on the Western diet get enough vitamin A without having to worry about being deficient. However, vitamin A deficiency is very common in many developing countries – for example, it occurs in almost one in three women in India.
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Vitamin A deficiency can cause both temporary and permanent eye damage and even lead to blindness. In fact, this deficiency is the leading cause of blindness in the world .
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If the amount of vitamin is insufficient, the body’s immune function deteriorates. While it is important to consume enough vitamin A, too much retinol can be toxic to the body.
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Magnesium deficiency
Magnesium is a key mineral in our body involved in over 300 enzymatic reactions. Nearly half of the US population does not consume enough magnesium. Its deficiency in the body, in addition to a poor diet, can be caused by diseases, drug use and digestive problems. And symptoms of severe deficiency include impairment heartfelt rhythm, muscle spasms, restless legs syndrome. Our nervous system is sensitive to magnesium levels in the body. Decreasing it can cause anxiety, nervousness, fear, and insomnia and fatigue.
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To get enough magnesium, make sure you have nuts, dark chocolate, whole grains, and dark green leafy vegetables (such as spinach) in your diet. If you are thinking about supplements, then it makes sense to go through a laboratory test and consult a doctor.
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