Diet gun

A deficiency in the body of micronutrients (i.e. vitamins, minerals and trace elements) is not always as noticeable as a deficiency in macronutrients (i.e. proteins, carbohydrates, fat and water).

Usually, a period of time has passed since the body has been deficient in micronutrients before we realize it with certain symptoms that appear.

Macronutrients and micronutrients help and participate in processes throughout your body and correcting even small deficiencies can lead to significant improvements that are observable.

Some symptoms that we may have a nutrient deficiency and where it could come from are the following:

1. Fatigue

If our energy decreases very quickly and we do not have underlying diseases or mental fatigue or we are on an exhausting diet, then we may have a lack of carbohydrates and proteins (mainly athletes) but also reduced nutrients that support metabolism or the supply of oxygen to our muscles, such as vitamin B12 or iron.

Foods with a high amount of protein are egg, lean meat (pork, beef, chicken), fish (tuna, grouper, mackerel, salmon, trout, cod, sardines), seafood (octopus, shrimp, squid), low-fat cheese (cottage).

Foods with carbohydrates are corn, wheat, bran, legumes, potatoes, bread, rice, pasta.

Foods with vitamin B12 cobalamin are meat, fish, poultry, eggs and dairy products.

Foods with iron are pork liver, beef kidneys and generally all animal organs (e.g. heart), red meat (which are also sources of heme iron), egg yolks, oysters, walnuts, beans, asparagus and oats.

2. Muscle Cramps

If we have leg cramps then it is probably due to our lack of hydration but also electrolytes such as magnesium, potassium and calcium.

Foods with magnesium are spinach, cabbage, lettuce, almonds, walnuts, pumpkin seeds, beans.

Foods with potassium are bananas, avocados, cantaloupe, apricots, spinach, potatoes, lentils, beans, salmon.

Foods with calcium are dairy products, sardines, salmon, green leafy vegetables, tofu, sesame, almonds.

3. Muscle Weakness

If we have difficulty doing our usual training program or feel that we have lost our strength, then, if we have ruled out overtraining syndrome, we may have a deficiency mainly in proteins but also in vitamin D.

Foods with a high amount of proteins are eggs, lean meat (pork, beef, chicken), fish (tuna, grouper, mackerel, salmon, trout, cod, sardines), seafood (octopus, shrimp, squid), low-fat cheese (cottage).

Foods with vitamin D are cod liver oil, mackerel, salmon, herring, sardines, tuna, egg yolk and mushrooms.

4. Foggy brain
If we feel foggy brain and we haven’t stayed up all night, hit our head(!), or are recovering from an illness or have a neck pain or migraine, it may be due to our lack of hydration but also to possible reduced levels of vitamin B12, magnesium and zinc.

Foods with vitamin B12 cobalamin are meat, fish, poultry, eggs and dairy products.

Foods with magnesium are spinach, cabbage, lettuce, almonds, walnuts, pumpkin seeds, beans.

Foods with zinc are mainly red meat, chicken, fish, shellfish, eggs, legumes, pumpkin seeds.