In daily life, we may occasionally feel various discomforts in the body, such as dry eyes, soreness, bleeding gums, dry skin, etc., but many people tend to ignore the "signals" sent by these bodies. In fact, many physical discomforts may be caused by nutrient deficiencies, and if we can identify them in time and carry out dietary supplements and nutritional therapy, these symptoms can be effectively and timely alleviated.
When you often have gum bleeding, decreased vision at night, dry cracks in the corners of the mouth and other symptoms, you need to pay attention to, this is the body sent a distress signal, reminding you that the body may lack of certain nutrients, today we will talk about the performance of nutritional deficiencies in the body and nutritional supplements.
<h1>1. Dry eyes, decreased dark vision</h1>
Many office workers, due to the long time during work in front of the computer screen, are prone to dry eyes, swelling and pain, which may be a lack of vitamin A and B vitamins signals. In our daily diet, if you eat fine rice noodles for a long time or eat vegetarian for a long time, if you do not supplement it in other ways, it is easy to have a deficiency of B vitamins.
B vitamins can regulate the total amount of fluid in the eye socket, when vitamin B2 is lacking, the blood vessels on the surface of the eye are easily infected, resulting in dry eyes, conjunctivitis and red blood. And vitamin B2 is related to almost all diseases of the skin and mucous membranes, such as oral mucosal ulcers. Once these symptoms occur, vitamin B2 supplementation can be tried first, and if the effect is not ideal, other reasons can be considered. In addition, B vitamins are involved in energy metabolism, have the function of nutritious nerves, and when you feel emotionally nervous and anxious, it may also be a manifestation of B vitamin deficiency. Liver, dairy, meat and other foods are rich in B vitamins. In the daily diet, attention should be paid to the combination of thickness and thickness, meat and vegetarian collocation. Vegetarians should pay attention to eating soy products, especially fermented soy products and egg products, and supplement a certain amount of complex B vitamin dietary supplements daily.
Vitamin A is a component of the photosensitive substances that make up the optic cells, and when the body lacks vitamin A, the dark adaptation time is prolonged. Decreased vision at night may be an early manifestation of vitamin A deficiency. If not intervened in time, night blindness may further develop, with symptoms such as dry cornea, and vitamin A deficiency can also cause dry eye disease. If dark vision decreases, the intake of animal liver, dark vegetables, eggs, etc. should be increased. Broccoli, spinach, carrots, mangoes and other dark green and reddish-yellow vegetables and fruits are rich in carotenoids, which can be converted into active vitamin A in the body. Vitamin A absorption from animal sources is higher than that of plant sources.
Vitamin A is a fat-soluble vitamin, and it is recommended to cook vegetables such as carrots with vegetable oil to improve the absorption rate of vitamin A. Due to the high content of saturated fat and cholesterol in animal liver, it is not advisable to eat a lot of food, so as to eat 2 to 3 times a month, about 25 grams each time. In addition to dietary sources, vitamin A supplements such as cod liver oil can also be used, but it should be noted that the dosage should not be too large, and should not be supplemented continuously for a long time, it is best to consult a professional dietitian according to your own situation.
<h1>2. The corners of the mouth are prone to dry cracks in winter</h1>
Dry cracks in the corners of the mouth, also known as "rotten corners of the mouth", are commonly known as angular cheilitis, which is manifested by one or two small cracks emerging from the corners of the mouth, dry, red, and painful. Some people, especially children, can't resist licking with their tongues, but this practice often worsens the symptoms. Because the evaporation rate of saliva is very fast, not only can not solve the problem of drying, but also the microorganisms in the saliva will be trapped in the fissure, causing bacterial infection and aggravating the inflammation of the corners of the mouth.
Sometimes, we will treat the "rotten corners of the mouth" in autumn and winter as "on fire", but after drinking mung bean soup and pear juice, there is no improvement, which may be caused by the lack of B vitamins and zinc. Particularly common is angular cheilitis due to vitamin B2 deficiency, which is manifested by white, erosions or ulcers on both sides of the mouth.
The occurrence of angular cheilitis is inseparable from long-term consumption of refined white rice noodles. The finishing of cereals can cause a large loss of B vitamins, such as only 11% preservation rate of vitamin B1 in refined white rice and only 35% preservation rate of vitamin B1 in wheat standard flour. When angular cheilitis occurs, while the diet is balanced, you can eat more vitamin B2-rich foods, such as animal offal, lean meat, eggs, milk, soybeans, green leafy vegetables, etc., which can help alleviate the development of angular cheilitis to a certain extent. At the same time, eating more zinc-rich foods such as scallops and oysters in moderation will help heal the cracks in the corners of the mouth. Because B vitamins are water-soluble vitamins, we should pay attention to preventing vitamin loss when cooking, not too much rice, and eat more beans and rice and soybean sprouts. It is recommended to eat 1 egg a day, 1 to 2 cups of milk, eat 100 grams of pork liver a week; at the same time, you can wash the corners of the mouth with light salt water, eliminate scab shells, and apply ointment. When there is a situation of incurable delay, oral zinc agents can be taken, such as zinc gluconate oral liquid, zinc glycinate and the like. It should be reminded that if it is infectious angular cheilitis, antibacterial drugs must be used.
<h1>3. The relationship between anxiety, nervousness and other emotions and nutrition</h1>
Bad emotions such as anxiety, irritability and irritability are closely related to diet. Studies have found that people's emotional imbalances are often related to insufficient nutrient intake. Anxiety may be associated with a deficiency of B vitamins, calcium, magnesium, iron, and omega-3 fatty acids. Magnesium and B vitamins can help the body convert food into energy, which is good for health. At the same time, magnesium has the function of regulating the body's muscle contraction and body temperature, and can help the body produce more melatonin and adjust the body's sleep rules. Therefore, a slight magnesium deficiency can lead to muscle spasms and insomnia, and severe magnesium deficiency can trigger heart disease and gastrointestinal disease. Iron deficiency can affect the vitality of a variety of iron-containing enzymes, affect the formation of red cytochrome and myoglobin, making people sleepy and weak, inattentive, emotionally unstable, irritable and irritable.
Vitamin B1 deficiency can not only cause beriberi, but also cause neuritis and affect the heart, and make people nervous, grumpy, sleepy and weak. Vitamin B1 deficiency is closely related to a lifestyle of fine diet, drinking alcohol, and staying up late. Alcohol can interfere with vitamin B1 absorption, and staying up late can easily consume a large number of B vitamins. Therefore, in the daily diet, pay attention to the combination of thickness and thinness, polished rice with eating some coarse grains, such as oats, millet, corn, red beans, whole wheat bread and other foods rich in vitamin B1. In addition, try to drink less alcohol and stay up late to reduce the loss of vitamin B1.
Some epidemiological and dietary studies have shown that most patients with depression have a deficiency of omega-3 polyunsaturated fatty acids, and supplementation with omega-3 polyunsaturated fatty acids can improve depressive symptoms and behaviors. Omega-3 fatty acids are an essential component of the central nervous system, cell membranes, and play a key role in the dynamic structure of neuronal cell membranes. The transmission of signals within nerve cells requires omega-3 fatty acids to alter the fluidity of neuronal cell membranes. Supplementation with omega-3 fatty acids can play an antidepressant role by increasing the neurotransmission of serotonin. Tuna, salmon, sardines, and flaxseed are high in omega-3 fatty acids.
In general, people with anxiety, irritability, and mood disorders should pay attention to increasing the intake of green leafy vegetables, corn, whole grain foods, mushrooms, nuts, milk, legumes, deep-sea fish and flaxseed oil in their daily diet. The easiest way to do this is to grab a handful of coarse grains or beans while cooking rice, and pour a small spoonful of flaxseed oil over a hot vegetable or clear soup, which is convenient and nutritious. If you are a takeaway family, you can take some vitamin mineral tablets and fish oil preparations for basic supplementation.
In short, in daily life, we must pay more attention to the signals sent by the body, and actively adjust our diet and lifestyle in order to maintain the dynamic balance of body and mind.