How does the body signal protein, fat and carbohydrate deficiencies? The doctor listed the symptoms

physician-physician of the FNCC FMBA of Russia

The human body consists of dozens of macro- and microelements that are necessary for the normal function of organs. The main source of nutrients is food. Proteins, fats, carbohydrates, vitamins and minerals – components of food products – are necessary for the realization of all life processes.

Nutrients perform two important functions – they act as a source of energy and serve as building materials for cells (they participate in the processes of building new cells, tissue repair).

Proteins

Proteins (proteins) are the main building material of the body, necessary for the creation of new and repair of damaged or “worn out” tissues.

In addition, proteins:

• Are involved in the production of red blood cells (red blood cells);
• are a major component of lymph and immune bodies;
• accelerate the course of chemical reactions (all enzymes of the body are proteins by nature);
• transport various substances (in particular, oxygen);
• take part in the regulation of metabolic processes.

All proteins consist of amino acids, they combine with each other to form polymer chains. Some amino acids are synthesized in the human body, but some organic compounds are incapable of biosynthesis (essential amino acids), so they must come from food.

At the moment, 20 amino acids are known, eight of which are essential for humans: valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine, histidine. The main sources of protein are the following foods: meat, eggs, poultry, dairy products, fish, nuts, cereals and legumes.

Daily norms of protein consumption are related to age and sex: women should consume from 58 to 87 g/day, men – from 65 to 117 g/day. Older people should reduce the amount of this substance in the diet, since the speed of reactions and metabolism with time slows down. Therefore, the body does not need a large amount of protein.

Symptoms of protein deficiency

With an insufficient intake of protein, protein deficiency develops. Outwardly, protein deficiency is manifested by general weakness, hypotonia, drowsiness, rapid weight loss, dullness and loss of hair, brittle nails, dry and flaky skin, swelling.

People are also concerned about frequent headaches, decreased mental activity, sleep and stool disorders, muscle and joint pain, intestinal problems, nausea, flatulence. With a lack of protein reduces the body’s defenses, accelerates the aging process, liver function is impaired, pancreas, increases the risk of cardiovascular disease.

Fats

Fats (lipids) are the main source of energy, perform protective, regulatory, storage, heat insulating, amortizing and structural functions.

Physiological need in fats: from 70 to 154 g/day for men and from 60 to 102 g/day for women.

All fats are usually divided into two groups: saturated and unsaturated fatty acids. The former are found in animal products, baked goods, dairy products. Excessive use of this type of substances leads to the development of cardiovascular disease and obesity, but this does not mean that they are not needed by the body.

The importance of saturated fats for the body is due to the fact that they are the basis of cell membranes. They should definitely be included in the diet, but in limited quantities.

Unsaturated fatty acids consist of monounsaturated fatty acids and polyunsaturated fatty acids – the latter are especially important for the body, as they include omega-3, omega-6 and omega-9.

1. Omega-3 are part of cell membranes and blood vessels, ensure the normal functioning of the heart, nervous and immune systems, regulate blood clotting.
2. Omega-6 activate metabolic processes in cells, improve cognitive function and immunity, dissolve “bad” cholesterol, prevent the spread of inflammation.
3. Omega-9 stabilize blood glucose levels, maintain the barrier function of the skin, regulate lipid, carbohydrate and protein metabolism, protect mucous membranes, slow the division of malignant cells.

Complexes of omega-3, omega-6, omega-9 acids are found in fish and seafood, nuts, vegetable oils, avocados.

Symptoms of fat deficiency

Fat deficiency is signaled by increased susceptibility to viral respiratory diseases, poor memory, decreased concentration, constant hunger, dry and flaky skin, mood swings, and impaired vision.

Symptoms of fat deficiency are also: menstrual disorders and digestive processes, abnormalities in the endocrine system, inability to lose weight.

Carbohydrates

Carbohydrates are a key source of energy. The breakdown of these substances produces glucose, which is necessary for the preservation of protein in tissues, fat metabolism and central nervous system nutrition.

In addition to their energy function, they also perform structural, storage, defense and receptor functions.

The daily intake of carbohydrates should be 40% of the diet, adults should consume at least 130 g of carbohydrates per day.

There are two types of carbohydrates: simple and complex. The first (simple sugars) are represented by three types of sugars – glucose, fructose and galactose. In the largest quantities they are found in fruits and vegetables, cakes, candy, pastries, baked goods, sweet carbonated drinks, fast food.

It is important to note that the use of simple carbohydrates in large quantities leads to obesity, and also increases the risk of cardiovascular disease, cancer pathologies and type 2 diabetes. This is due to the fact that simple carbohydrates are quickly absorbed into the blood, which leads to a sharp increase in blood glucose levels and creates an additional load on the pancreas.

To saturate the body with the necessary amount of carbohydrates, it is recommended to consume complex substances (starch, glycogen, pectin and cellulose). These substances are more slowly absorbed into the blood, so do not lead to a “jump” insulin, well satisfy hunger, provide energy for a long time, improve digestion, normalize metabolism.

Complex carbohydrates are included in cereals, pasta, beans, unsweetened varieties of fruit (apples, pears, oranges, plums), green vegetables, potatoes, whole-grain bread.

Symptoms of carbohydrate deficiency

Carbohydrate deficiency is manifested by weakness, dizziness, headache, nausea, drowsiness, a strong feeling of hunger, impaired intestinal function.

Vitamins and minerals

Vitamins and minerals are important for the normal functioning of the body. Every day a person should receive vitamins A, C, D, E, H, K, P and B vitamins.

Symptoms of avitaminosis (vitamin deficiency)

With a deficiency of:

• vitamin A – decreased visual acuity, hair loss, itchy skin;
• vitamin D – muscle weakness, joint pain, lack of coordination;
• vitamin K – frequent nosebleeds, bruises on the body;
• vitamin C – weakness, swelling, couperosis, slow wound healing;
• vitamin E – sexual dysfunction, muscle weakness.

The most important minerals for humans are: iron, zinc, selenium, chromium, fluorine, iodine. A sign of iron deficiency is anemia, dizziness, tachycardia, increasing shortness of breath.

In deficiency:

• iron – anemia, dizziness, tachycardia, increasing shortness of breath.
• zinc – irritability, depression, decreased immunity, dermatitis;
• selenium – deterioration of the heart and liver, poor growth and hair loss;
• chromium – weight loss, muscle weakness, impaired coordination of movements and glucose tolerance;
• fluoride – brittle tooth enamel;
• iodine – changes in thyroid function.

Water

Water plays a special role in maintaining human life and health. Its deficiency can lead to deterioration of health and organ dysfunction much faster than the deficiency of any of the nutrients.

Fluid takes an active part in all processes in the body. Therefore, dehydration is a very dangerous condition. Early signs of water deficiency are headache, fatigue, loss of appetite, dizziness, dry mouth and eyes, burning sensation in the stomach.

Before you start taking vitamins and minerals, you should consult your doctor. And remember that everything needs to be taken in moderation.