What are the symptoms and prevention guidelines for vitamin deficiency in the body?

In today's era, daily life is full of hustle. This causes many people to neglect health care. Because there is no time to pay attention to the choice of food, or whether the body will receive all the nutrients. These behaviors can cause the body to send warning signals that lead to vitamin deficiency without realizing it.

BenefitsofVitaminson the body system.

Although our bodies need vitamins in small amounts, vitamins have benefits and play an important role in the functioning of various systems in the body:

strengthens the immune system;

The body's first line of defense against germs is the immune system. It contains many vitamins that play an important role in strengthening immunity. For example:

• Vitamin A It stimulates the activity of leukocytes, strengthens the epithelium, prevents infections.
• Vitamin C stimulates the production of white blood cells, strengthens immunity; Antioxidant Aid
• Vitamin D Helps regulate the functioning of the immune system. Prevent respiratory infections, strengthen bones.
• Vitamin B6 It helps build white blood cells, strengthen immunity, and can help prevent heart disease.

Supports bones and teeth

Vitamin D Calcium and phosphorus are important minerals that help maintain healthy bones and teeth. Prevent osteoporosis, tooth decay, and prevent the occurrence of other bone diseases. 

Maintains healthy skin

In addition to the internal system, Vitamins are also useful in helping to care for the skin, an organ that is regularly exposed to the external environment. Moisturizing and healthy, such as:

• Vitamin A Stimulates the regeneration of skin cells. Reduce wrinkles and slow down aging
• Vitamin C It stimulates the production of collagen, a protein that helps the skin become elastic. Protects the skin from UV rays
• Vitamin B3 Reduces redness and hyperpigmentation Evens out skin tone.

nourishes the nervous system;

The nervous system is like a system that controls the body's functions. Vitamins play an important role in maintaining the efficient functioning of the nervous system. Especially B complex vitamins, which will help nourish the nervous system and brain.

Promotes development and growth

 Many vitamins are essential for children's growth and development, especially vitamin A, vitamin D, and folate, which help develop the brain, bones, eyes, and body systems.

IfThe body lacks vitamins.There will beSymptomsHow?

Vitamin deficiencies, even small amounts, can significantly affect overall health. There are warning signs when the body is deficient in 5 important vitamins as follows:

Vitamin A

Vitamin A deficiency will cause dry eyes, burning eyes, and difficulty seeing at night. Dry, cracked, flaky skin Hair is brittle. Vitamin A is derived from cod liver oil, liver, egg yolk, and cod liver oil. Dark green leafy vegetables, yellow-orange fruits.

B vitamins

When the body lacks B vitamins, it will cause fatigue and tiredness easily. Numbness in the hands and toes, muscle pain. Hair loss, neurological problems such as memory impairment. It can supplement the body with B vitamins from eating meat, eggs, milk, nuts, grains, green leafy vegetables.

Vitamin C

It is believed that there is no one who does not know vitamin C, which the loss or lack of vitamin C will cause the body to be exhausted, the immune system is weakened, and the gums are swollen. Bleeding easily. Wounds heal slowly, dry skin. Vitamin C can be supplemented from citrus fruits. Guava, cabbage, tomato, bell pepper 

Vitamin D

Vitamin D affects the immune system. It also helps the body absorb calcium well. Vitamin D deficiency causes osteoporosis, fragility, and bone pain. The body can get vitamin D from sunlight. Salmon, tuna, egg yolk, mushroom

Vitamin E

Dry, cracked, and easy to peel skin Weakened immune system and muscle weakness are problems caused by a lack of vitamin E, which can supplement the body's intake of this vitamin from olive oil. Almonds, sunflower seeds, avocados

How to fillVitamins, Immune EnhancementEscortKeep your body healthy

Getting enough vitamins will help strengthen the immune system and keep the body healthy. Be healthy and ready to face any situation by adding vitamins to make your body healthy through 4 main approaches. As follows:

Eat all 5 groups

Eating all 5 food groups is a good source of vitamins that the body needs. As follows:

• Carbohydrates From brown rice, grains, vegetables and fruits.
• Protein From meat, eggs, milk, dried nuts.
• Good fats From fish, olive oil Avocado, Nut
• Vitamins and minerals For example, colorful fruits and vegetables.
• Water By drinking enough water.

Exercise regularly.

Regular exercise helps the body burn energy. It strengthens the immune system and helps the body absorb vitamins better. It is recommended to do 30 minutes of cardio exercise 5 days a week or muscle strengthening exercises 2 days a week.

Avoid smoking and drinking alcohol.

Toxins from cigarettes and alcohol Smoking destroys vitamin C, vitamin E, vitamin B12, and drinking alcohol will interfere with the absorption of vitamin B1, vitamin C, and magnesium.

Take vitamin supplements.

In some cases, the body may need a vitamin supplement, so you should consult your doctor or pharmacist before taking a vitamin supplement by choosing a vitamin from a reliable source according to the instructions on the drug label.

• Vitamin A Should be given in doses. 800-1,000 mcg per day
• B vitamins There are various types that the body will need in different amounts, such as vitamin B1 should be received 5 mg per day, vitamin B2 should be received 7 mg per day, vitamin B3 should be received 20 mg per day, etc.
• Vitamin C Should be given in doses. 80-100 mg per day
• Vitamin D It should be taken in no more than 100 amount 50 mcg per day
• Vitamin E It should be taken in no more than 100 amount 1,000 mcg per day

Each person's body is different. Taking one type of vitamin may not be the answer to the whole problem.Individual vitamins The expert doctor will design and analyze the results of each individual's health examination to obtain a complete list of types of vitamins and the amount of vitamins needed. Exactly what the body needs. For more information or to make an appointment with a doctor for consultation, please call 02-826-9999 or LINE Official: @bdmswellnessclinic

 References

1. Vitamins and minerals. Retrieved on July 15, 2024 from https://pharmacy.mahidol.ac.th/th/knowledge/article/413/ Vitamins & Minerals (Part 1)/