Bad mood, physical ailments, annoying changes in appearance – these and other problems can often be solved by adjusting the contents of the dish. But how do you learn to track the body’s signals and add essential nutrients to your diet? Sharing detailed instructions nutritionist, nutritionist, psychologist Zoya Bogdanova.
The hair will say it
Do you notice that there are more hairs in the comb than usual? Is there an active loss when washing the head and not only? Do the curls fade, become dry and brittle, the ends split even after a haircut? All of these signals can be a sign of a lack of: protein in the daily diet, B vitamins, sunlight and vitamin D. Healthy fats necessary for the absorption of vitamins A, D, E, K, as well as zinc and iron.
To stop hair loss, to restore their tone and elasticity, to normalize important metabolic processes, you need to include foods rich in protein in the diet (preferably in a ratio where 40% is animal protein, 60% vegetable protein). complex hydrocarbons? Fats rich in omega-3 and foods containing vitamins (A, B, D, E, K), zinc and iron.
The best sources of animal protein include lean beef, fish and seafood, white poultry (such as chicken or turkey), egg whites, cottage cheese, yogurt and other dairy products.
Vegetable protein can be obtained from legumes: beans, lentils, peas, chickpeas, soy products (such as tofu), nuts and seeds, quinoa, Brussels sprouts, broccoli and spinach.
These products will not only make up for the lack of protein, iron and vitamins. For example, cereals and green vegetables are an invaluable source of complex carbohydrates, and spinach also holds the record for zinc content.
What does dry skin require?
The feeling of tightness and peeling often indicates hypocalcaemia, ie a very low level of calcium in the blood. Paying attention to the signals sent by the skin is extremely important, because dryness is just the tip of the iceberg. Adjusting your diet early can help prevent complications such as increased fatigue, sleep disturbances, and fragility of your teeth, nails, and bones.
Calcium-rich foods are very different. Contrary to popular belief, this nutrient can be obtained not only from animal products. In addition, certain dietary supplements override milk and its derivatives in terms of calcium content in the composition.
To increase your calcium intake, you should add legumes, poppy seeds, sesame seeds, sunflower seeds, pumpkins and almonds to your daily diet.
Of course, the usual sources of calcium – milk, cottage cheese and seafood – should not be neglected if possible.
Lips need help
Cracks on the lips appear sooner or later in everyone: weather conditions, nervous habits, mechanical damage, seasonal beriberi – there are many reasons. However, when the affected skin and mucous membranes do not heal, the infectious nature of the procedure must be ruled out.
In case of diagnosis – for example, herpes, candida or staph – is it necessary to undergo treatment and also to check if the body is receiving enough vitamin C? After all, the reason for the activation of certain viruses, bacteria and fungi is a general weakening of the immune system.
If a specific disease is not detected and the seizures and cracks do not heal, most likely, the diet is deficient in vitamin B12. You can supplement it with beef and chicken liver, red meat (beef, lamb), white meat (turkey), fish (for example, smoked herring and mackerel), seafood (octopus and mussels).
Pay attention to the nails
When nail plates change color and become deformed, flaky, dry, crack, do not hold the varnish well, this can signal hormonal imbalance and, as a result, malabsorption of calcium and iron.
The accompanying symptoms often become pathologies of the gastrointestinal tract, changes in appetite, abdominal pain, bleeding gums, seizures in the corners of the mouth.
Therefore, having noticed nail problems, it makes sense to check your health thoroughly, as well as increase your iron and calcium intake including meat, fish and liver, nuts, seeds and beans, greens and vegetables, sour milk. the diet.
Something is missing
Vitamin D, a trace element traditionally lacking in most northerners, is so important to health, beauty and youth that it is almost impossible to detect the symptoms of its deficiency: they appear on all fronts.
The body needs vitamin D if there are frequent skin rashes, dandruff can not be eliminated, blood sugar levels rise, you constantly want to eat sweets, there are problems with urination, libido decreases, there are violations in sex life.
To stay healthy by replenishing your vitamin D stores, first, sea fish, rich in healthy fats, will help. These are salmon, sardines, herring, tuna. It also makes sense to add cod liver and the oil produced from it. It should be borne in mind that canned food is also an option, fish in jars retains its beneficial properties. Second, the egg yolk. You do not have to limit yourself to chicken eggs: in terms of vitamin saturation, quail outperform them. Another source of vitamin D is wild mushrooms. And milk. Packages are sometimes labeled “vitamin D fortified”. You can give preference to such products.
General lethargy, joint pain, hoarseness in the legs, leg cramps, swelling in the legs, shortness of breath and oxygen starvation – the body again, most likely, lacks iron and another important trace element – folic acid. The diet plan should include: eggs, asparagus, greens (especially spinach), broccoli, beets, citrus fruits, nuts.
Any unpleasant symptoms are a reason to visit a doctor and check your health. But the ability to listen to the body and harmonize the diet are steps you can take on your own.
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