With the improvement of living standards, the variety of food on our tables is becoming more and more abundant. However, in these seemingly well-fed and well-fed times, our bodies may not be adequately nourished. The concept of eating well ≠ eating well is gradually recognized by more and more people.
This is because there is a chronic disease that is quietly invading our lives, and that is "nutritional deficiency". So, what is a nutrient deficiency?What are the harms of it?And how can we prevent it?Next, let's find out!
1. What is nutritional deficiency?
Nutritional deficiency refers to a series of clinical symptoms due to insufficient nutrient intake or impaired nutrient absorption and utilization of nutrients in the body, resulting in a decline in the function of various systems, tissues or organs of the body.
To put it simply, the body's insufficient intake of one or more nutrients leads to a significant reduction in the performance of various systems, tissues and organs, leading to a series of health problems. These problems may include, but are not limited to: anemia, weakened immunity, skeletal dysplasia, digestive problems, etc.
Nutrient deficiencies can be caused by a variety of factors, such as inadequate food intake, poor eating habits, impaired nutrient absorption, or increased demand for nutrients. Nutritional deficiencies are not uncommon and are a widespread problem worldwide. And these seemingly inconspicuous little problems, if ignored for a long time, can have serious consequences!
2. What causes nutritional deficiencies?
In the fast-paced modern life, the rationality of the diet structure is gradually neglected, and sometimes it becomes a luxury to even eat a good meal when you are so busy. In this case, the problem of nutritional deficiencies is becoming more and more prominent. Here are some of the main reasons:
01. The diet structure is unreasonable.
Modern people's diet tends to favor high-calorie, high-fat, high-sugar foods, which can easily lead to nutritional imbalance while satisfying the appetite. In contrast, vegetables, fruits, and whole grains that are rich in fiber and vitamins tend to be inadequate, which directly leads to vitamin and mineral deficiencies.
02. Poor eating habits.
Modern people live at an increasingly fast pace and often overlook the importance of eating. In the busy work and life, fast food and takeaway food have become the "savior" of many people. However, these foods are often mononutrient, and long-term dependence on these foods can lead to nutritional imbalances and lay the groundwork for nutrient deficiencies.
03. Personal taste and picky eating.
Everyone's tastes are different, and some people may not get enough of certain nutrients because they don't like certain foods or are picky eaters for a long time. For example, people who don't eat meat may be deficient in minerals like iron and zinc, while people who don't eat fish for a long time may be at risk of vitamin D deficiency.
04. Poor digestion and absorption.
Certain diseases or medications may affect the body's digestion and absorption, resulting in nutrients that cannot be fully absorbed and utilized. For example, people with too much stomach acid may affect the absorption of minerals such as calcium and iron;Long-term antibiotic use can disrupt the balance of the intestinal flora, which in turn affects nutrient absorption.
05. Other bad habits.
Bad lifestyle habits such as staying up late for a long time, overwork, and lack of exercise are like the "killers" of the body, quietly affecting our health. Not only do these habits exhaust the body, but they also affect the body's metabolism and nutrient absorption, which increases the risk of developing nutrient deficiencies.
3. What are the symptoms and harms of nutritional deficiencies?
It is true that the symptoms and harms of nutritional deficiencies vary depending on the nutrients they are deficient in, but in general, the symptoms of nutritional deficiencies include fatigue, tiredness, emaciation, anemia, low immunity, skeletal dysplasia, etc. It is worth mentioning that these symptoms not only affect the quality of life, but more seriously, increase the risk of other diseases.
For example, vitamin B6 deficiency can lead to a range of symptoms such as hair loss, poor walking coordination, weakness, anemia, and nervousness. Deficiency of vitamin B5 (pantothenic acid) may cause symptoms such as insomnia, burning sensation in the feet, adrenal failure, low blood pressure, indigestion, and constipation.
Folic acid deficiency may lead to symptoms such as yellowing or paleness, poor immunity, anemia, tiredness, dizziness, shortness of breath, especially for pregnant women, and may also increase the risk of bleeding, miscarriage, premature birth, labor difficulties and infant death.
More worryingly, long-term nutrient deficiencies can cause irreversible damage to the body. This includes neuropathy as well as the occurrence of various chronic diseases such as cardiovascular disease and diabetes. Therefore, it is crucial to detect and correct nutritional deficiencies in a timely manner.
4. How to prevent and improve nutritional deficiencies?
Preventing and improving nutritional deficiencies is an important part of maintaining good health, and we need to take a series of measures to ensure that the body receives adequate nutrition. Here are some specific tips to help you effectively prevent and improve nutritional deficiencies in a variety of ways:
01. Arrange your diet reasonably.
Maintaining a balanced and varied diet is key to preventing nutrient deficiencies. It is recommended to consume enough vegetables, fruits, whole grains, and protein foods such as fish, meat, eggs, legumes, etc. every day. At the same time, reduce the intake of high-calorie, high-fat, high-sugar foods. According to your physical condition and needs, you can supplement with protein, various vitamins and mineral supplements in moderation.
02. Increase the amount of exercise.
Exercise helps boost metabolism and improve the body's absorption and utilization of nutrients. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. At the same time, proper strength training is carried out to enhance muscle strength and bone density.
03. Maintain good living habits.
Adequate sleep and regular work and rest contribute to the normal functioning of various systems of the body, maintain good nutritional status, and improve the body's immunity. At the same time, try to avoid bad lifestyle habits such as smoking and alcoholism, which can affect the health and nutritional status of the body.
04. Pay attention to the nutritional needs of special populations.
Nutritional needs vary depending on age and physiology. For example, pregnant women need additional folic acid and iron supplementsOlder people are prone to calcium and vitamin D deficiencyAthletes need high-protein, low-fat foods to support training and recovery, among other things. Therefore, when developing a diet plan, you should adjust the type and portion size of food according to your own situation to meet special needs.
05. Regular physical examination.
Regular check-ups can help detect nutritional deficiencies in a timely manner and take appropriate measures to correct them. It is especially important for the elderly, children, pregnant women, and the physically frail to the elderly. During the check-up, you can consult your doctor about your nutritional status and seek professional advice and guidance.
In conclusion, nutrient deficiency is an underlying chronic disease that can silently affect our lives and health. Therefore, to prevent and improve nutritional deficiencies, we need to start from diet, exercise and other aspects to ensure that we can eat well while eating enough. For special populations, special attention should be paid to their nutritional needs to ensure that they have access to adequate nutrition. Only in this way can we stay away from nutrient deficiencies and have a healthy body.