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When I was a kid, I remember watching cartoons on Saturday morning, eating a big bowl of Fruit Loops and washed with a big cup of Sunny-D Tupperware. But the sugar did not rush 'The 80's child's meal was complete until you had two Flintstones vitamins. Oh, damn, I can still feel that mineral hue that strikes me deep in my throat after the first sweet and friable bite of cherry, grape or orange that has gone through the taste buds. It may have been for the peace of mind of my mother that I was getting all my vitamins or the catchy melody "We are Flintstones children … 10 million people growing up and growing up" who prompted her to give me two days a day for health reasons. Nearly 4 decades later, the need for vitamin supplementation is still topical.
While it is best to get vitamins and minerals through a well-balanced diet, many adults fail to get adequate nutrition from their meals, or lack thereof. However, the body has a remarkable way of letting us know what is missing in the form of signs and symptoms so that we can correct our shortcomings and feed them properly. Below are some of the most common deficiencies, the symptoms that accompany them and how to correct them.
Do you feel lack of energy or brain fog? The problem could be vitamin B-12 deficiency, also known as cobalamin, a water-soluble vitamin that is essential for blood formation and cerebral and nervous function. The correction of vitamin B-12 deficiency may be more delicate than other types of vitamin deficiencies because absorption requires the help of a protein known as intrinsic factor name. People with Crohn's disease, the elderly, vegans and vegetarians are more likely to develop vitamin B12 deficiency, either because they lack intrinsic factor, or inflammation / injury to a part of the small intestine to effectively absorb the vitamin. For many, adding foods rich in vitamin B12, such as milk, meat, eggs, shellfish, tempeh or nori seaweed can help. For others, supplementation with vitamins, in the form of oral tablets or sublingual fluids (under the tongue), is necessary. In addition, those with more severe deficiencies may require B-12 injections to give them the boost they need.
According to the American Journal of Clinical Nutrition, about 10% of Americans have a vitamin D deficiency. Although other studies suggest that these numbers are even higher, some believe that a deficiency can reach 40%, the common theme is that Americans simply need more vitamins. D. Vitamin D deficiency may not have obvious symptoms, but its impact can be serious, such as poor growth development in children, weakening of bones, reduced immune function or even a higher risk of certain cancers. The best way to get your daily dose of vitamin D is simply to enjoy the outdoors and bask in the sun. Yes, known as "sun vitamin", vitamin D is produced as cholesterol in the skin when it is exposed to the sun. However, getting enough vitamin D does not mean spending countless hours exposed to the sun's rays … this is actually harmful (which is an entirely different topic to discuss). It only takes 15 minutes a day outdoors for most people to receive their daily allowance. However, before using other vitamin D supplements, it is advisable to work closely with a doctor beforehand. Since too much vitamin D can be toxic and cause unpleasant side effects, such as headache, nausea, vomiting, weakness and frequent urination, it is necessary to conduct regular blood tests to reconstitute correctly vitamin D levels.
Another common deficiency is magnesium. Necessary for more than 300 biochemical reactions in the body, such as maintaining normal nerve function, continued heart rate, blood sugar regulation, energy production and maintenance of. a healthy immune system, magnesium plays an extremely important role for optimal health. Irritability, anxiety, fatigue, memory problems and loss of appetite are some of the side effects of a lack of magnesium. Often called "relaxation" mineral, proper supplementation can alleviate these unpleasant symptoms by switching to "green" … adding green vegetables such as Brussels sprouts, kale, spinach, broccoli, cabbage, green beans, artichokes, asparagus, and peas. Salmon, mackerel, tuna, nuts, seeds and some fruits such as bananas, avocados, figs and raspberries are also rich in magnesium.
Although these three particular vitamin and mineral deficiencies are highlighted, it only touches on how inadequate our diet is to providing the proper nutrients for which our body is literally lacking in food. Making an effort to listen to one's body and focus on ways to improve one's vitamin and mineral intake, especially through one's diet, will produce much better health benefits than you can imagine.
Levi Stone is the chief of nursing
officer at ORMC.
Contact him at
Want to know more? See
the ORMC website at
www.odessaregionalmedicalcenter.com/
If you want more
Informations about
preconception or
pregnancy health, please
contact ORMC at 432-582-
8677 or the regional perinatal
Center at ORMC at 432-582-8757
or 432-689-0210.
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