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Excessive hair loss, rashes, dry skin or other sudden changes on the body are often symptoms through which our organism signals that something is not entirely right. To prevent you from needlessly panicking, we will calm you down. Often it is enough to simply replenish a certain type of vitamins or minerals and the problem disappears instantly. However, it is important to find out exactly what our body is missing.
A deficiency of vitamins or other necessary substances gives our body subtle, but in some cases more pronounced symptoms. It is necessary to notice them in time and quickly replenish the required substances. Otherwise they can develop into more serious health complications. Pay attention to your body and before starting artificial nutritional supplements opt for “natural” obtaining of vitamins and nutrients from foods.
Foods against migraine and headaches
Folic acid and vitamin B12
At first the body suffers from stress without these elements. A person becomes irritable and nervous. Long-term deficiency of these substances leads to more serious consequences. You get enough folic acid from broccoli, spinach, asparagus, pumpkin, beetroot and avocado. And vitamin B12 is found in chicken eggs.
Copper and iron
Women most often suffer from a deficiency of these elements. They have migraines, depression and low blood pressure. To replenish the body’s copper stores, you must eat beans, nuts and goat cheeses. But iron is also contained in seaweed, sesame, seeds, liver and greens.
Vitamin B6
To reduce headaches and nausea, you should eat easily digestible food. Consumption of vitamin B6 also helps. It is present in cereals, fresh vegetables, liver and beans.
Vitamin D
It has been found that people whose blood has a reduced level of vitamin D experience headache symptoms 20% more often. So eat more seafood, eggs, beans and dairy products. And also spend more time in the sun.
When specific vitamins are missing and where to find them naturally!
Cracked lips
If you constantly have cracked and dry lips despite adequate care and hydration, it is very likely a deficit of iron, zinc and B vitamins (B3, B2, B12). Vegetarians often face this problem because these substances are obtained mainly from meat.
What should you include in your diet? The already mentioned meat – beef, game, poultry, but also fish – especially tuna and salmon. Equally important are eggs, legumes, lentils and nuts. Also reach for foods high in vitamin C, which allows iron to be absorbed much more quickly and easily. These are foods like broccoli, red pepper, kale and cauliflower.
Excessive hair loss
If you have noticed increased hair loss recently, your body is lacking vitamin B7 – also called the vitamin of beautiful and healthy hair. These problems often affect individuals who consume eggs in an unprocessed – raw – state. Fresh eggs are a rich source of proteins. The protein avidin contained in raw eggs, however, blocks the absorption of vitamin B7 and can result in its deficiency and thus the mentioned symptoms.
What should you include in your diet? Start by consuming cooked eggs instead of raw ones, and also include salmon, avocado, mushrooms, cauliflower, soybeans, walnuts, raspberries and bananas in your meals.
Red or, conversely, white rashes, excessively dry skin
Skin changes resembling acne usually appear on the hands, face, thighs and back. Skin changes and excessive dryness most often signal deficiencies in the intake of beneficial fatty acids and a deficit of vitamins A and E.
First, you should eliminate trans fats from the diet (which are in store-bought cookies …) and saturated fats and consume more healthy fats. You can find these in fish such as salmon or sardines, in walnuts and almonds. Flax seeds are also beneficial. Do not forget green vegetables, carrots, sweet potatoes and red peppers – these foods contain high amounts of beta-carotene that our body needs to obtain the necessary vitamins from foods.
Tingling in the hands, feet or other parts of the body, or sudden numbness in certain areas of the body
These symptoms point to a problem with the peripheral nervous system, for whose proper functioning vitamins B9, B6 and B12 are essential. In addition to the above symptoms, depressive mood or excessive fatigue may appear.
What should you include in your diet? To eliminate the deficiency, excellent choices are red beet, spinach, asparagus, boiled eggs, beans, mollusks, crabs and chicken meat (ideally home-reared).
9 clear signals that your body lacks magnesium and the easiest ways to get it into your body
If you constantly feel tired, suffer from migraines and have muscle cramps, it is most likely a deficiency of magnesium in your body. Therefore you should be attentive and be able to detect the deficiency in time.
1. Uncontrollable cravings for sweet foods
An urgent desire for something sweet can be one of the sure signs that the body lacks certain minerals, especially magnesium. Magnesium loss in women is often associated with menstruation and in athletes with intensive training, when the body uses most of the magnesium for muscle work.
2. Muscle pain and cramps
Muscle cramps and pains can be very painful. If you suffer from cramps regularly, it may be a sign of low magnesium levels. Magnesium and vitamins D, E and B can effectively prevent muscle cramps. Therefore visit your doctor to check the levels of these vitamins and make sure you are getting the recommended daily dose of each.
You can also try to relieve the suffering caused by cramps by massaging the affected muscles in a circular motion.
3. Insomnia
Magnesium deficiency can cause insomnia. Magnesium is vital for a function called “brain relaxation.” This ability of the brain helps us relax and sleep peacefully.
As mentioned above, low magnesium levels can lead to muscle cramps. This causes restless legs syndrome, which is a condition that causes unpleasant sensations in the legs at night. The result is a reduction in sleep quality.
4. Bone disease
Magnesium deficiency can also increase the risk of bone problems. This can lead to a higher risk of fractures. The reason is that magnesium deficiency affects calcium levels in the blood and calcium is necessary to maintain healthy bones.
5. Heartburn
If you are deficient in magnesium, food and stomach acid return to the esophagus. This leads to a burning sensation, called acid reflux or heartburn.
6. Stress and apathy
Magnesium is a fundamental element for building a strong nervous system. This element is also responsible for relaxation and the ability of our psyche to rest. When magnesium is lacking in the body, a person feels inexplicable anxiety and stress. So the risk of depression increases dramatically.
7. Constipation
There are many reasons why you may have constipation, from stress to insufficient fiber intake. Magnesium has a fundamental effect on many parts of the body including the digestive tract. With a lack of this mineral, intestinal function does not work properly, which leads to constipation.
8. Fatigue
Magnesium is needed for important reactions that produce energy in cells. Without magnesium you will not have enough energy at the cellular level. This can manifest as fatigue, low energy and lack of strength, inability to get up in the morning feeling rested.
9. Severe headaches
If you have a deficiency in all these areas (vitamins A, B, C and D), it can result in very severe headaches. Migraines usually affect only one side of the head. Magnesium deficiency can cause migraines and frequent headaches. When this mineral is lacking, the blood vessels in the brain quickly constrict and dilate, which is the cause of migraine. A sufficient amount of magnesium in the body reduces the risk of blood vessel changes and eliminates headaches.
Which foods are high in magnesium?
A balanced diet can cover the daily need for magnesium for your body. Many people do not have enough magnesium because they lead an unhealthy lifestyle.
Here is a list of foods that can increase your magnesium levels:
Nuts and seeds
- cereals
- whole grain bread
- beans
- fresh and dried fruit
- vegetables
- fish
Have you ever noticed any signs of magnesium deficiency in your body? What helped you manage these symptoms? Share your experience and write us a comment!
