Most people believe that if you eat a lot, it is impossible to be under-nourished. However, turns out they couldn’t be further from the truth. If one doesn’t manage to construct a well balanced diet, this is what can happen.
What are the basic components of a healthy diet?
First and foremost, it is important to define what nutrition actually means. Here are its 6 basic elements:
The body gets most of its energy from carbohydrates. Experts recommend about 50-60 percent of your calorific intake to come from this type of nutrition.
Most people believe that all fat is bad! However, the truth is that fat is actually an important part of healthy diet, helping maintain temperature and protecting the organs from damage. Experts recommend 20-35 percent of your daily calorific intake to come from this type of nutrition.
The major minerals include magnesium, phosphorus, potassium, sulfur, sodium, calcium, and chloride while trace minerals include selenium, zinc, iron, iodine, manganese, copper, chromium, and fluoride. The amount of both types that the body needs depends on the mineral itself.
Protein is essential for many body functions, and it helps to both grow and maintain body tissues. Enzymes, muscles, hormones and antibodies are all made of protein.
Did you know that our bodies are made up of more than 70 percent water? Nearly all reactions in the body depend on water, and it also acts as transport medium, moving oxygen, hormones, and antibodies throughout the system.
Seven Signs You have a Nutritional Deficiency
1. Nutrient deficiency sign # 1 – Your nails
If your nail is thin, or has curved inwards and/ or raised ridges, the chances are that you are iron deficient. White spots on the nails are said to indicate a zinc deficiency, but in most cases they are sign of a trauma or an injury.
2. Nutrient deficiency sign # 2 – Leg cramps
Many people suffer from leg cramps, particularly at night time. This problem is typically a sign of potassium deficiency. When you are physically active, you lose electrolytes and fluids through perspiration. Drinking plenty of water doesn’t replace all of the lost electrolytes, especially potassium.
3. Nutrient deficiency sign # 3 – Numbness in Hands and Feet
Some people feel numbness in their hands or feet, thinking it is an indication of diabetes. Although this can be true, it can be a sign of deficiency in B vitamins, such as B6, B12 and folic acid. To fight this, eat plenty of dark leafy greens and lean protein foods.
4. Nutrient deficiency sign # 4 – Skin inflammation
Small bumps that resemble acne and appear on the arms faces and thighs could mean that you are deficient in vitamin A. Vitamin A helps the pores shed dead skin, which can cause clogging and growth of acne if left in place. To fight this, eat more colorful veggies like carrots and sweet potatoes.
5. Nutrient deficiency sign # 5 – Feelings of anxiety and/or depression
Deficiency in vitamins like B6, B12, C and D as well as minerals like calcium, iron, selenium, and chromium can cause feelings of anxiety.
6. Nutrient deficiency sign # 6 – Fatigue and lack of energy
Fatigue, which is very common issue in the modern world, can be caused by either stress or malnutrition. Iron deficiency is common cause of fatigue as well as deficiency in vitamins like B1, B3, B11, B12, C, D, and H.
7. Nutrient deficiency sign # 7 – Poor immune system function
If your immune system is weak and you are constantly fighting off illnesses, the chances are you are deficient in vitamins A, C, D and as well as in minerals like chromium, magnesium, selenium, and/or zinc.