Lack of physical energy, irritability, hyper-reactivity to stress are all symptoms not to be taken lightly. They can reflect a pathology, depression but it can also be a simple deficiency of vitamins and minerals. We take stock for you on vitamin and mineral deficiencies …
Vitamin and mineral deficiencies: the signs that should alert you
What are the warning signs about vitamin and mineral deficiencies? Most of the vitamins and minerals that the body needs are found in our diet. However, a particular diet, an unbalanced diet or a particular deficiency can affect your health, but also your daily well-being. In a particular context of confinement and teleworking, it is not always easy to identify the symptoms of a deficiency, which you can assimilate to a difficult social context… Here are the signs that you may be deficient in vitamins or minerals:
- lack of physical energy;
- chronic fatigue even upon waking;
- irritability
- Hyper-reactivity to stress:
- difficulty concentrating;
- memory problems
- a tendency to aggressiveness;
- a tendency to depression or melancholy;
- an accentuated clumsiness;
- a disturbed sexuality…
Vitamins and minerals that affect our physical and mental fitness:
Magnesium
Magnesium is ideal for vitamin and mineral deficiencies. The latter makes it possible to balance sleep and to feel calmer, less stressed, thanks to its regulatory action on the nervous system and its ability to promote muscle relaxation. It is therefore very interesting in case of irritability and stress. If you are constantly tired, especially as soon as you wake up, it is possible that your body is lacking magnesium. Magnesium is a chemical that is eliminated very quickly under stress, which is why it is important to ensure that you get enough intake.
Magnesium deficiency can cause:
- anxiety attacks;
- irritability
- depression;
- headaches
- difficulty concentrating;
- a feeling of tightness in the rib cage;
- dizziness
- hyperemotionality
- insomnia
- cramps…
To ensure a good intake of magnesium, regularly consume:
- leafy green vegetables: cabbage, spinach;
- seaweed and seafood;
- brown rice;
- legumes: dried beans, lentils;
- bananas;
- lawyers;
- apple;
- apricots;
- cocoa: dark chocolate is a good ally to fight against fatigue and temporary depression;
- almonds, walnuts, cashews, Brazil nuts, peanuts…
Vitamin C
Fatigue and irritability can be the consequence of vitamin C deficiency, especially if you are still tired after a good period of rest or if you are still on edge. If its stimulating power when used alone is still to be scientifically proven, it contributes to the absorption and storage of iron in the body and thus indirectly participates in providing energy. Synthetic vitamin C is as effective as natural vitamin C, and symptoms like irritability can disappear in just a few days.
To ensure a good intake of vitamin C, regularly consume:
- red peppers;
- papaya;
- kiwis;
- oranges;
- mango;
- broccoli;
- pineapple
- Brussels sprouts;
- vegetable juices (freshly squeezed) …
Iron
Essential for the proper functioning of your body, iron is a trace element essential for the transport and storage of oxygen. Some of the iron in the body is eliminated naturally every day, which is why it is especially important to ensure a good daily intake of iron. Those most at risk for iron deficiency, or anemia, are premenopausal adult women, adolescent girls and non-breastfed babies.
Iron deficiency can cause:
- tiredness
- hair loss
- reduced physical and intellectual abilities;
- intolerance to exertion;
- headaches
- palpitations.
To ensure a good iron intake, regularly consume:
- red meat;
- offal;
- molluscs;
- green vegetables;
- legumes;
- whole grain breads and cereals: corn, rice, wheat…
- flour.
Vitamin D
Nearly 80% of the Western population is deficient in vitamin D, and for good reason, the body synthesizes it following exposure to sunlight. But between capricious weather, a widespread teleworking context and the fact that we are careful not to expose ourselves too much to the sun, our body can lack vitamin D. Vitamin D is involved in the absorption of calcium and phosphorus by the intestines and then in the kidneys. It maintains your body’s bone capital, but vitamin D deficiency can also cause some fatigue.
To ensure a good intake of vitamin D, regularly consume:
- cod liver oil;
- soy beverages;
- trout;
- calf’s liver;
- salmon.
Zinc
If your body needs very little zinc, it is still essential for your body to function properly. It helps with growth, but also plays an important role in our neurological functions.
Therefore, zinc deficiency can result in:
- tiredness
- lack of appetite
- depression;
- cerebral numbness.
To ensure a good zinc intake, regularly consume:
- oysters;
- red meat;
- sesame seeds;
- legumes;
- nuts…
Group B vitamins
B vitamins are often used to alleviate depressive and other depressions. The vitamin B3 is ideal for stabilizing morale, it is used in combination with vitamin C. You’ll find it in foods like liver, white meat, tuna, or salmon.
The vitamins B6 and B9 are known to promote good mood! Their consumption could therefore put a smile on your face, conversely, a deficiency of vitamins B6 and B9 could cause a drop in morale … A vitamin B6 deficiency can lead to irritability or even depression in the most extreme cases. Women who take the pill are particularly concerned, as it slows down the absorption of vitamin B6 by the body. You’ll find vitamin B6 in foods like tomatoes, spinach, potatoes and honey and vitamin B9 in yeast, chicken, fennel, and green beans.
A deficiency in vitamin B12, well known from vegan diets, can lead to chronic fatigue. Foods that contain vitamin B12 are fresh cheese, sardines and oysters. You can also find this vitamin in the form of a dietary supplement in parapharmacies.
