Nutrients such as proteins, vitamin E, and iron are vital for the body. But what happens if we eat too little of one of the numerous nutrients? And how do you even recognize a nutrient deficiency? It is precisely these questions that we will address in this article.
What nutrients are there?
Nutrients can be roughly divided into macronutrients and micronutrients. Macronutrients include the three energy suppliers of fats, carbohydrates and proteins . The micronutrients, on the other hand, are divided into two other groups – vitamins and minerals .
While macronutrients, broadly speaking, are essential for the body as energy suppliers, micronutrients play a crucial role at a biochemical level and thus in the course of numerous metabolic processes in the body.
This is how you recognize a macronutrient deficiency
A lack of an energy supplier to the body is very unlikely in affluent societies such as Austria or Germany. Mostly, the problem in wealthier countries increasingly lies in the fact that too much is consumed, leading to problems due to obesity.
However, if a deficiency of macronutrients develops, it becomes very threatening to the body. Because every organism needs a certain amount of energy and if it is not supplied with enough, the body’s functions can no longer be optimally maintained. However, to counteract this and prevent a deficiency, the human body has a sophisticated system .
In a relaxed state , the body largely accesses fats , as the fat stores in the body and the energy content per gram of fat are very high. In situations where the organism needs energy more quickly, the body switches from fat utilization to carbohydrate burning , as these are broken down more quickly and thus represent more efficient energy sources. Proteins , on the other hand, are only used as an energy source in exceptional cases , as they are only moderately suitable for this purpose. Their primary task is to provide material for constructing body structures such as muscles.
A deficiency of these nutrients, therefore, does not normally pose a risk, as the fat stores alone would be sufficient for a normal-weight person with 80,000 to 100,000 kilocalories to theoretically complete around 30 marathons . However, what should concern us more is the lack of micronutrients, as this can happen much faster.
How to recognize a micronutrient deficiency
Micronutrients, which can be divided into vitamins and minerals, include a variety of different nutrients with different functions and tasks. Keeping track of this and actually adequately covering all micronutrients in the diet can therefore prove to be quite difficult.
Fortunately, your body has a well-organized and well-thought-out system here as well. Because some of the micronutrients do not necessarily have to be consumed daily, as your body can store them and thus have a certain buffer. Other nutrients, such as water-soluble vitamins , cannot be stored. Thus, a daily intake is extremely important.
However, if you actually consume too few micronutrients over a certain period of time, your body will signal its emergency situation to you with the help of symptoms.
How to recognize a vitamin deficiency
Vitamins can be roughly divided into water-soluble and fat-soluble vitamins. While fat-soluble vitamins can be stored by your body , almost all of the water-soluble vitamins cannot be. Only vitamin B12 is an exception and can therefore be stored by the body, similar to fat-soluble vitamins. Learn more about this unique vitamin here.
A vitamin deficiency can generally manifest itself in a variety of ways, depending on which vitamin is specifically affected. General symptoms of vitamin deficiency are as follows: fatigue, emotional instability, up to depressive moods, as well as concentration problems and impaired short-term memory.
As you can see, these symptoms are very nonspecific and could theoretically arise from a variety of causes. However, the symptoms only become somewhat more concrete in the advanced stage of vitamin deficiency. Examples are a weak immune system and an associated increased susceptibility to infection (vitamins A, B6, and C), convulsions (vitamin B6), visual disturbances, and increased bleeding tendencies (vitamin K).
If you suspect a vitamin deficiency, you should definitely consult an expert. Appropriate contacts include general practitioners, nutritionists, dieticians, or nutritionists.
How to identify a mineral deficiency
Minerals can be divided into quantitative and trace elements and, like vitamins, are involved in a variety of important biochemical reactions in your body.
As the name suggests, trace elements only occur in small amounts in the body. They include, among others, iron, iodine, zinc, and fluorine. Quantitative elements, on the other hand, occur in larger quantities in the human organism. Its main representatives are calcium, potassium, sodium, and magnesium.
The deficiency symptoms in the initial stage, as well as in the vitamins, are fundamentally very unspecific and therefore difficult to detect. The symptoms only become more specific when you take a closer look at certain minerals and the deficiency is somewhat more pronounced.
You can recognize a magnesium deficiency, for example, by muscle cramps. Constipation or diarrhea can, in turn, indicate a potassium deficiency, as this quantitative element has a strong influence on your digestion. On the other hand, symptoms of zinc deficiency are manifested by a weakened immune system and subsequently by an increased susceptibility to infection. You can recognize an iron deficiency by symptoms such as fatigue, headaches, and shortness of breath.
Other symptoms include low blood pressure (sodium), brittle bones (calcium), rapid heartbeat (electrolytes), and restlessness and insomnia (magnesium).
Again, if you suspect a mineral deficiency, it is best to visit a suitable expert (nutritionist, dietitian) and use a blood count to clarify whether there is a nutrient deficiency and how you can best remedy it.
A quick tip: Oats are an excellent source of minerals, as they contain plenty of magnesium, copper, iron, and zinc and are also an excellent supplier of healthy proteins, fats, and carbohydrates.
How to successfully counteract a nutrient deficiency
To avoid a nutrient deficiency, you should eat as balanced and varied a diet as possible . While the macronutrients are usually supplied in sufficient quantities, you should ensure that you consume enough, especially with micronutrients.
The best thing to do is stick to the following tip – make your meals as colorful as possible . Because this not only ensures a special look but also helps you consume a variety of different vitamins and minerals. For example, a breakfast with porridge as a base and a selection of fresh berries not only looks delicious but also provides you with a variety of important nutrients.
Another indication, by the way, is the number of different foods per week. According to this, you should consume at least twenty different foods within a week in order to provide your body with the best possible amount of healthy vitamins and minerals. So we wish you a colourful meal and a good appetite! 😉
