How to make up for vitamin and mineral deficiencies? 5 tips from a nutrition expert

chef, founder of the ZOZhigai online academy of healthy eating

“Vitamins, minerals, macro and micronutrients are responsible for many essential functions in the body. Diet has a huge impact on the levels of these essential nutrients. If a balanced and varied diet with fruits, berries, herbs, vegetables and whole grain products is not followed, the body will be deficient in various vitamins and other nutrients. Over time, their deficiency can cause serious health problems. However, this can be prevented with the help of menus.”

Signs of nutrient deficiencies

Our body is a perfect system, and if one element fails, it is immediately reflected in our face, body, hair, nails or even our mood.

Hair loss and breakage

As we know, the hair on the head is constantly renewing, that is, falling out. The daily norm is up to 100 hairs. If you notice that the hair has become sparse, brittle and literally falling off, it indicates a deficiency of iron, zinc or vitamins B3 or B7.

Dry skin and poor vision

Dry, cracked or flaky skin, as well as vision problems, indicate that the body is critically deficient in vitamin A.

Weak and thin nails

In addition to hair and skin, some of the first to react to vitamin imbalance are nails. They become brittle, thin, and weak. This indicates a deficiency of calcium or vitamins B and C.

Fatigue, apathy or depression

If you just got up and you are already tired, this is one of the signs of vitamin D deficiency. In the case of apathy or even depression, your body may be lacking magnesium, B vitamins, iron, zinc or vitamin D.

Bleeding gums

Bleeding gums without an established dental cause could mean that your diet is low in vitamin C.

Should you get tested?

These and many other symptoms signal a clear deficiency or, conversely, an overabundance of useful substances. In order not to speculate, take a test and check your gastrointestinal tract (GIT) for the assimilation of vitamins and trace elements.

Often, doctors prescribe an FMD nutritional protocol (Fast Mimicking Diet, i.e., a diet that mimics starvation) to help eliminate irritable bowel syndrome. However, there are situations when medication is necessary, don’t give up on it.

How to make up for vitamin deficiencies with nutrition?

First, the ideal solution to the problem of vitamin and mineral deficiency will be a varied diet. Daily including in your diet all kinds of products – vegetables, fruits, herbs, berries, nuts, whole grains and so on, you can improve both physical and mental health. So think about your menu in advance and try not to repeat it from day to day.

Secondly, during each meal, half of the portion should be fresh herbs. Sprinkle it with seeds, nuts and sprinkle it with high quality olive oil. This is the golden rule that will help to have consistently high levels of macro- and micronutrients in the blood chemistry.

Third, cooked vegetables and greens lose nutritional weight dramatically. For example, fresh and cooked spinach have a difference in vitamin volume. If you find it difficult to eat a mountain of fresh leaves in the morning, then braise them in a pan for exactly one or two minutes. There are far more benefits in this al dente version. This also applies to boiled potatoes and other root vegetables, let them be slightly undercooked.

Fourth, each product is rich in one or another useful substances. If you do not eat something, then find an alternative from which you can get the appropriate vitamins. For example, if you ignore dairy products, which have a lot of calcium, make sure that your diet includes beans, soybeans, sprats or parsley and dill.

By the way, regardless of what model of nutrition a person adheres to, his menu most often lacks protein. This is what you need to strictly follow. If you do not want to eat chicken breast, replace it with no less protein product – mussels, which bonus will replenish the norm of iodine, or turkey liver, crab, tuna, legumes, mushrooms, nuts or seeds.

Fifth, fresh berries or berry puree poured with boiling water has no vitamin power. Prepare better fresh morsels without sugar or with a little stevia or honey added.

A healthy, nutrient-rich diet provides a solid foundation for good health. Supplements can also be helpful to fill vitamin gaps, but should only be taken with a doctor’s prescription.