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Nutrient Deficiencies and Your Health
How Poor Nutrition Can Affect Your Physical
and Mental Well-Being
You already know that
eating right is important for your health. A nutritious diet which includes
plenty of whole grains, fresh fruits and vegetables, lean proteins, and
heart-healthy oils keeps your body functioning at its best. But when you are
missing important elements from your diet, your health is sure to suffer as
a consequence. From hair loss to
osteoporosis to emotional disorders, some
of the medical issues associated with poor nutrition are described here.
Vitamin and Mineral Deficiencies
Calcium: Osteoporosis, a disease which is characterized by weakened
bones and an increased risk of fractures, often occurs in people who have a
chronic calcium deficiency. Older women, especially those of Caucasian and
Asian decent, are most likely to suffer from
osteoporosis.
Lack of sufficient calcium in the diet has also been linked to colon cancer
and hypertension.
Iodine: The thyroid, a small, butterfly-shaped gland at the base of
the throat, requires dietary iodine to function properly. Insufficient
iodine can lead to thyroid dysfunction, which can result in numerous health
problems; these include rapid weight loss or gain, loss of scalp hair,
depression, anxiety, and goiter (severe swelling in the neck).
Iodine deficiency-related disorders are most common in underdeveloped
countries, where iodized salt is unavailable.
Iron: Iron deficiency anemia affects at least 20% of women of
child-bearing age; a small percentage of men suffer from anemia, as well.
This disease can lead to serious health consequences if it is not treated.
Anemia is characterized by
a wide range of symptoms, including, pallor, fatigue, shortness of breath,
loss of appetite, abnormal food cravings, constipation, hair loss,
depression and anxiety.
Niacin (Vitamin B3): In developed countries, niacin deficiencies are
rare; however, chronically low levels of this important vitamin may lead to
depression, anxiety, irritability, inability to focus, restlessness, and
fatigue.
Severe niacin deficiency can result in a disease called pellagra, which is
characterized by what are known as the “three Ds:” diarrhea, dermatitis, and
dementia. Pellagra sufferers may also experience high sensitivity to light,
increased aggression, hair loss, dementia, weakness, paralysis of the
extremities, and if the condition is left untreated, death.
Selenium: While selenium deficiencies are rare in Western countries,
where food sources are plentiful, individuals who have had gastric bypass
surgery may experience health problems related to selenium malabsorption.
People with insufficient dietary selenium are prone to diseases ranging from
psoriasis to thyroid disorders; they may also be more susceptible to viral
infections and heart disease.
Keshan disease, named after a province in China where the condition is
common, causes degeneration of the cardiac muscle in women and children.
Selenium supplements can be used to reverse this disorder.
Thiamin (Vitamin B1): Thiamin is an important nutrient that is needed
for the production of certain neurotransmitters (chemical messengers in the
brain). Mild deficiencies can lead to irritability, anxiety, and sleep
disturbances.
Extreme B1 deficiencies can cause a serious nervous system disease known as
beriberi, which is characterized by loss of appetite, fatigue, sleep
disturbances, muscle aches, swollen joints, hand and foot paralysis, and
cardiac problems.
Vitamin A: If you are not getting enough vitamin A in your diet, you
could be affected by the following symptoms: reduced night vision or night
blindness, irritation, dryness, or swelling of the eyes, roughened or dry
skin, growth retardation (in children), susceptibility to respiratory and
urinary infections.
It is important to note that vitamin A, which is a fat-soluble vitamin, can
build up in your system and reach toxic levels if too much is consumed. Most
people get enough vitamin A in their diets; do not take more than the
recommended daily allowance of vitamin A to avoid potential health problems.
Vitamin C: Vitamin C is a powerful antioxidant which protects the
cells of the body against environmental damage. Deficiencies in dietary
vitamin C can cause weakness, fatigue, swollen or bleeding gums, and
nosebleeds.
More severe cases of vitamin C deficiency often result in scurvy, an illness
which is characterized by tiredness, irritability, slow healing, aches and
pains, bleeding problems (including internal bleeding), and bruising.
Vitamin D: Very few food sources contain this important vitamin,
which is necessary to facilitate calcium absorption. Most of our vitamin D
comes from sunlight, and certain foods (such as milk and infant formula) are
vitamin D fortified.
People who do not get enough are at risk for bone diseases such as rickets
(a childhood disease which causes softening of the bones) and osteoporosis.
Dark-skinned people and the elderly are at greatest risk for these serious
health disorders.
Zinc: This important mineral is important to numerous biological
functions, and insufficient levels can have far-reaching health
consequences. Some of the problems related to zinc deficiency include growth
retardation, dwarfism, connective tissue disorders, weight loss, macular
degeneration (a disease of the eyes which can lead to blindness), poor
appetite, impaired mental function, lethargy, acne, white spots on the
fingernails, and reduced healing ability.
Sweating & Perspiration Problems during exercise
How Much Quantity of Water Drink
During Training
Should We Eat Before or After
Exercising?
You must seek approval from your doctor
before starting any new diet.
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