Hello, dear reader!
In today's fast-paced world, it is often difficult to maintain a balanced diet. Irregular eating habits, unhealthy foods and stress can lead to nutrient deficiencies that can affect our long-term health. Here are the five most common nutrient deficiencies in the European population and some general measures you can take:
Vitamin D deficiency:
Vitamin D deficiency is widespread in Switzerland and throughout Europe, especially in the winter months when sunlight exposure is lower. Vitamin D is important for bone health and the immune system. To avoid a deficiency, you should try to get about 15-20 minutes of sunlight a day. You can also turn to foods that naturally contain vitamin D or take vitamin D3 supplements to maintain your vitamin D levels.
Iron deficiency:
Iron is an essential nutrient that is needed for the formation of red blood cells and oxygen transport in the body. An unbalanced diet or certain illnesses can lead to an iron deficiency. To optimize your iron balance, it is advisable to include iron-rich foods in your diet, as outlined in the official recommendations of the Swiss Society for Nutrition. Food supplements can also help you to remedy an iron deficiency.
Vitamin B12 deficiency:
Vitamin B12 is important for the formation of red blood cells and the maintenance of a healthy nervous system. A deficiency often occurs in people who follow a vegan or vegetarian diet. If you follow such a diet, it is advisable to check your vitamin B12 status regularly and take appropriate measures to correct any deficiencies. To avoid a deficiency, you can resort to fortified foods or vitamin B12 supplements.
Omega-3 fatty acid deficiency:
Omega-3 fatty acids are essential fats that are important for the cardiovascular system, brain function and eye health. It is recommended to include oily fish, as mentioned in the recommendations of the Swiss Society for Nutrition, in your diet. For people who do not eat fish, plant-based alternatives or supplements can be considered. Krill oil is particularly recommended, as it has very good bioavailability and, unlike classic fish oil products, does not cause a flare-up. If you prefer a vegan or vegetarian diet, linseed oil capsules are very suitable.
Vitamin C deficiency:
Vitamin C is a powerful antioxidant that is important for the immune system and collagen production. A balanced diet rich in fruit and vegetables can help to cover the vitamin C requirement. According to the general recommendations of the Swiss Society for Nutrition, we should consume fresh fruit and vegetables every day to ensure an adequate intake of vitamin C. Supplements can also be taken if necessary.
It is important to note that a balanced diet is the best source of most nutrients. However, certain life circumstances or individual needs can lead to nutrient deficiencies.
If you have concerns or suspect a specific deficiency, you can take a comprehensive blood test at indyvit at home. The subsequent findings will provide you with clear information about your current situation. You will then receive a tailor-made recipe recommendation.
See you next time and stay healthy!
