Warning signs that your body is lacking minerals
Minerals are nutrients that the body needs for normal functioning. Mineral deficiency occurs when the body does not receive or absorb enough minerals. The human body requires different amounts of each mineral to stay healthy. The recommended daily intake is a standard that can meet the needs of most people, about 97%. In general, we can get these minerals from food, mineral supplements, and processed foods that have been fortified with minerals. Mineral deficiency can affect health in many ways, such as osteoporosis, fatigue, or a weakened immune system. Here are some warning signs that your body is lacking minerals.
Warning signs of mineral deficiency in the body
Generally, mineral deficiencies can be divided into five main types as follows:
1. Calcium deficiency
Calcium is an essential mineral for strong bones and teeth. Calcium also plays a key role in the functioning of blood vessels, muscles, the nervous system, and hormones. Food sources rich in calcium include milk, yogurt, cheese, small fish with bones, beans, and green leafy vegetables such as broccoli, kale, and Chinese cabbage. There are also some foods that have been fortified with calcium, such as tofu, cereals, and fruit juices.
In the early stages, calcium deficiency often does not show obvious symptoms because the body has a mechanism to control calcium levels in ทางเข้า ufabet the blood. However, long-term calcium deficiency can lead to osteoporosis, which affects the mineral density in the bones. If left untreated, osteoporosis can become severe osteoporosis, which increases the risk of bone fractures, especially in the elderly.
Severe calcium deficiency is often caused by health problems or treatments, such as certain medications (such as diuretics), gastric bypass surgery, or kidney failure. Symptoms of severe calcium deficiency include:
- Muscle cramps: Severe muscle tension, cramps, or pain, often in the legs, feet, and arms.
- Numbness: Tingling, numbness, or loss of sensation, especially in the fingertips, toes, lips, and around the mouth.
- Fatigue: Feeling tired, weak, and exhausted.
- Anorexia: Loss of appetite, eating less.
- Arrhythmia: A fast, slow, or irregular heartbeat.
2. Iron deficiency
More than half of the human body contains iron in red blood cells. Iron is an important part of hemoglobin, a protein that carries oxygen to cells throughout the body. Iron is also a component of other proteins and enzymes that help keep the body healthy. Food sources rich in iron include meat, poultry, and fish. Plant foods such as beans and lentils are also good sources of iron.
Iron deficiency often develops slowly and can lead to anemia. It is uncommon in the United States and in people who eat a well-balanced diet, but a 2008 World Health Organization report indicated that iron deficiency is the cause of nearly half of all anemia cases worldwide.
3. Magnesium deficiency
Magnesium is an essential mineral that plays a key role in hundreds of chemical reactions, including blood sugar control, blood pressure control, muscle and nervous system function, brain function, energy metabolism, and protein synthesis. About 60% of the human body’s magnesium is in bones and 40% in muscle and soft tissue cells. Food sources rich in magnesium include:
- Legumes such as red beans, black beans, and soybeans
- Nuts such as almonds, chestnuts, cashews
- Seeds such as pumpkin, sunflower, sesame
- Whole grains such as brown rice, oats, and quinoa
- Dark green leafy vegetables such as kale, spinach, and broccoli
4. Potassium deficiency
Potassium is a mineral that acts as a salt. It is necessary for muscle contraction, heart function, and nerve transmission. In addition, certain enzymes, such as those that help convert carbohydrates into energy, also require potassium. Food sources rich in potassium include fruits and vegetables such as bananas, avocados, dark green leafy vegetables, beets, potatoes, and plums. Other good sources include orange juice and beans.
The most common cause of potassium deficiency is excessive loss of body fluids. For example, prolonged vomiting, kidney disease, or the use of certain medications, such as diuretics. Symptoms of potassium deficiency include cramps and muscle weakness. Other symptoms include constipation, bloating, or abdominal pain, which is caused by the bowel stopping functioning.
5. Zinc deficiency
Zinc is a mineral that is essential for various metabolic processes in the body. It has the following important functions:
- Helps in protein synthesis
- Strengthen the immune system
- Helps wounds heal faster
- Necessary for DNA synthesis
Zinc is also important for growth and development during pregnancy , childhood and adolescence.