Our bodies won't let this happen. It is like a "signal device", which can tell us what is missing in the body through different performances. Hurry up and check what nutrition your body lacks!
Dizziness, fatigue, pallor
asiderosis
Adults contain about 4-5g of iron, of which 72% is hemoglobin, 35% is myoglobin, 0.2% is in the form of other compounds, and the rest is reserve iron.
Although the iron intake of China residents is not low, it is not high because it is mostly obtained from plants. In addition, Chinese residents are used to eating cereals, and plant acids in cereals can also inhibit the absorption of iron by human body, so iron deficiency is widespread in China.
Signal manifestation of iron deficiency
Iron deficiency will reduce the number and function of red blood cells, easily induce iron deficiency anemia, and appear symptoms such as loss of appetite, irritability, fatigue, pale face, dizziness and palpitation.
In addition, iron deficiency can also cause fingernails and toenails to become thin, brittle and easily broken, and uneven or spoon-shaped nails are also typical manifestations of iron deficiency.
Food supplement source
Animal foods such as animal blood (such as duck blood and pig blood), animal viscera (such as duck liver and pig liver), egg yolk (such as egg yolk and duck egg yolk) and lean meat (such as lean pork and beef tenderloin) are excellent sources of iron supplementation.
The absorption rate of heme iron contained in them can reach 20~30%, which is much higher than that of spinach, jujube and brown sugar (the absorption rate of non-heme iron is only 1~2%).
Loose teeth and obvious hunchback.
be deficient in calcium
According to the third national nutrition survey, calcium is the most deficient nutrient for China residents at present. The Dietary Guidelines recommend that the daily calcium intake of adults is 800 mg, and that of people over 50 years old in the second and third trimesters of pregnancy is 1000 mg. At present, China's per capita calcium intake is only about half of the recommended amount, which is far from the standard.
Signal manifestation of calcium deficiency
Long-term calcium deficiency first affects bones, which is easy to cause common diseases such as osteoporosis and rickets. In addition, calcium deficiency will also affect people's mental state.
In daily life, middle-aged and elderly people can judge whether they are calcium deficient by the following performance:
Food supplement source
Milk and dairy products are the first choice for calcium supplementation. They are not only high in calcium, but also easily absorbed by the human body. They are called "natural calcium banks". Generally, drinking 300 grams of milk every day can supplement about 300 milligrams of calcium.
Green leafy vegetables, especially dark green vegetables, such as shepherd's purse, rape and cabbage. It is also a "calcium supplement", and some contain even more calcium than milk;
Bean products such as tofu and dried beans are also excellent ingredients for calcium supplementation. A piece of 90 grams of old tofu also contains about 90 milligrams of calcium.
Muscle spasm, insomnia
Magnesium deficiency
Magnesium plays an irreplaceable role in brain cognitive function and nerve operation, and also contributes to the production of melatonin in the body. At the same time, magnesium is also very important for neurons that transmit signals to muscles, and its lack will affect the excitability of nerves and muscles. People who usually like snacks such as fast food, soda, potato chips and biscuits are relatively more prone to magnesium deficiency.
Signal manifestations of magnesium deficiency
Mild magnesium deficiency can easily lead to insomnia, muscle spasm, bad temper, frequent headaches and other problems, while severe magnesium deficiency may lead to heart disease and gastrointestinal diseases.
Food supplement source
In terms of magnesium content, every100g of food contains 420mg of laver, 286mg of almond, 265mg of shrimp skin and 0/99mg of soybean, which are all good sources of magnesium supplement. In addition, coarse grains such as oats, wheat germ and brown rice, as well as nuts, milk, bananas and water spinach, are also rich in magnesium, and everyone can choose freely.
General weakness, ankle edema
potassium depletion
Potassium is the highest content element except calcium and phosphorus in human body, which is twice as high as sodium. It is of great significance for maintaining cell osmotic pressure balance and normal metabolism of the body. Once potassium is deficient, functional or pathological changes may occur in muscles, urinary system, central nervous system and cardiovascular system.
Signal manifestation of potassium deficiency
The most prominent manifestation of potassium deficiency is general weakness, especially the feeling of weakness in lower limbs. In addition, low potassium can also lead to nausea, vomiting, abdominal distension, arrhythmia, elevated blood pressure, chest tightness, ankle edema and other symptoms.
Food supplement source
* Potassium nutrient density: the value obtained by dividing potassium content by heat.
Loss of appetite and slow wound healing.
zinc deficiency
Zinc participates in the synthesis of various enzymes and hormones in the body. It can maintain immune function, promote intellectual development and accelerate wound healing. It is also a very important life element. However, due to the influence of China's diet structure and preference, zinc deficiency in China residents is much more serious than that in the west.
Signal manifestation of zinc deficiency
Long-term zinc deficiency in the body will affect the synthesis of taste, leading to taste degradation and loss of appetite; Children with zinc deficiency are prone to symptoms such as partial eclipse and pica.
Zinc is also involved in the synthesis of protein, and the lack of zinc will slow down the healing of wounds and ulcers.
Food supplement source
Seafood such as oysters, kelp, laver, shrimp and crab, red meat such as beef and pork, nuts such as walnuts and cashews are all good sources of zinc. It is generally recommended that the daily zinc intake of men is 15mg, and that of women is 1 1.5mg, which is equivalent to about 3 oysters, 2 crabs and 272g beef.