Hair falling out? Depressed? Anxious? Acne? Vitamins + Minerals 101 for people who suffer from an ED
So I have noticed I havent seen a lot of posts that extensively go into the deficiencies of vitamins and minerals that people with EDs face. I am not here to tell you to stop doing what youre doing. But I want everyone to stay safe! And these problems are not just osteoporosis, cancer, thyroid problems, heart problems. These are small things like your hair falling out, bruising super easy, skin problems, fatigue, depression, anxiety etc etc. Long term affects of these deficiencies are super serious as well. Personally I would like to be skinny but also keep some form of health also. is there a way to have both? So I decided to make this post. Feel free to add onto this post with experiences and knowledge as long as it is constructive! I am trying to educate and inform since i feel like this topic is a little neglected. I also would like to say i am not a doctor and neither are you (probably) This is just a tool to help people choose supplements/foods based on the problems they are experiencing. There is information about hair falling out, acne, there are even vitamins that can help your metabolism on here. I highlighted things that i felt were common and “safe foods” these are obviously my own personal standards. There is a grocery list at the end of the foods mentioned the most that i think are the safest in calories and what not. (I choose to cut out gluten, red meat, milk and dairy for the most part)
Be safe my lovely people <3
“More than half of patients with Anorexia Nervosa failed to meet the recommended dietary allowance (RDA) for vitamin D, calcium, folate, vitamin B12, zinc, magnesium, and copper when assessed by diet history.”
Vitamin D defiency symptoms: Brittle and fragile bones, burning in mouth and throat, diarrhea, insomnia, irregular heartbeat, low blood calcium, myopia, nervousness, pale skin, poor metabolism, rickets, sensitivity to pain, soft bones and teeth, Osteoporosis and Osteopenia, and hypocalcemia. Vitamin D also enhances the immune system.
Found in fish and dairy products fortified with vitamin D. Also: Eggs, butter, milk, oatmeal, salmon, sardines, sweet potatoes, and tuna. And, vitamin D can be converted from the action of sunlight on the skin.
Found in beans, beef, bran, barley, brown rice, cheese, chicken, dates, green leafy vegetables, lamb, lentils, liver, milk, oranges, organ meats (like liver), split peas, pork, root vegetables (like carrots), salmon, tuna, whole grains, whole wheat and yeast.
Metabolism, red blood cells, overall growth and development, and nerves.
Sore tongue, B12 deficiency, depression or anxiety, and fatigue. Folid Acid is needed for energy production, protein metabolism, the formation of red blood cells and it vital for normal growth and development. A deficiency of Folic Acid may contribute to depression and anxiety, a B12 deficiency, and birth defects in pregnant women.
ONE OF THE ESSENTIALS IN MAINTAINING ELECTROLYTE BALANCE – FOUND IN dairy foods, seafood and green leafy vegetables, sea vegetables (arame, dulse, hijki, kelp, wakame), molasses, nuts, almonds, asparagus, broccoli, buttermilk, cabbage, carob, cheese, shell fish, kale, oats, parsley, prunes, whey, tofu and yogurt.
Blood (acne!!!), bones, circulatory/ digestive/enzymatic/ immune and nervous systems, heart, muscles, skin, soft tissues and teeth.
DEFICIENCY SYMPTOMS:
Arm and leg numbness, brittle fingernails, eczema, fragile bones, headaches, heart palpitations, hypertension, insomnia, irritability, muscle cramps, nervousness, osteomalacia, osteoporosis, osteopenia, periodontal disease, rickets, tooth decay; Irregular heartbeat and slowed nerve impulse response, decreased muscle growth, aching joints, and arthritis. Calcium is an essential mineral for overall health. Vitamin D is essential for proper calcium absorption and utilization.
Found in: beef, blue cheese, cheese, clams, crab, fish, eggs, herring, kidney, liver, mackerel, milk and milk products, pork, seafood and tofu. It is not found in vegetables - only in animal sources.
(all vitamin B supplements should be taken together).
BODY PARTS AFFECTED:
liver, nerves, red blood cells, gastrointestinal tract.
appetite loss, diminished reflex responses, fatigue, irritability, memory impairment, mental depression and confusion, nervousness, pernicious anemia, unpleasant body odor, walking and speaking difficulties, weakness in arms and legs. A deficiency can cause problems with digestion, absorption of food, metabolism of carbohydrates and fats, nerves, fertility, growth and development. There can also be hallucinations, memory loss, eye disorders, and anemia.
Found in: fish, meats, poultry, seafood and whole grains, beef liver, egg yolks, lamb chops, lima beans, liver, mushrooms, pecans, pumpkin seeds, sardines, and soybeans, wheat germ and whole grains.
BODY PARTS AFFECTED:
Blood, bones, eyes, heart, joints, liver, and prostate gland.
DEFICIENCY SYMPTOMS:
Acne, brittle nails, decreased learning ability, delayed sexual maturity, eczema, fatigue, loss of taste and smell, poor appetite, poor circulation, poor memory, prolonged wound healing, retarded growth, skin problems, splitting hair, sterility, white spots on nails; Problems with prostate gland function, and immune system, liver damage. Zinc intake and absorption is needed to maintain the proper concentrations of vitamin E in the blood. Zinc levels can be decreased by diarrhea, kidney disease, cirrhosis or the liver, diabetes. Consuming “hard water” can upset zinc levels.
ONE OF THE ESSENTIALS IN MAINTAINING ELECTROLYTE BALANCE – Found in most foods, especially dairy products, fish, meat and seafood. Also: apples, apricots, bananas, brown rice, figs, garlic, lima beans, peaches, salmon, sesame seeds, tofu, green leafy vegetables, wheat and whole grains.
BODY PARTS AFFECTED:
Arteries, bones, cells, digestive/ immune/ nervous and reproductive systems, heart, nerves, and teeth.
aching muscles, anxiety, broken nails, confusion, decreased blood pressure and body temperature, disorientation, easily aroused anger, hair loss, hyperactivity, insomnia, muscle tremors, nervousness, noise sensitivity, rapid pulse and sound sensitivity. Deficiency interferes with the transmission of nerve and muscle impulses, causes depression and dizziness, muscle weakness, twitching, heart disease and blood pressure problems, and disruption in proper pH balance. Magnesium plays an important role in the formation of bone, carbohydrate and mineral metabolism. It is vital to enzyme activity and assists in calcium and potassium uptake. Use of diuretics, laxatives, vomitting and diarrhea can significantly contribute to the body’s need for magnesium.
Found in: almonds, avocado, beans, barley, cauliflower, nuts, lamb chops, oranges, organ meats, peanuts, pecans, raisins, salmon and seafood (especially oysters), legumes, green leafy vegetables, radishes and soybeans.
BODY PARTS AFFECTED:
Blood, bones, circulatory system, hair, and skin.
depression, elevated serum cholesterol, fractures and bone deformities, general weakness, impaired respiration, skin sores. Osteoporosis, slowed healing procsss, poor hair and skin coloring and loss in taste sensitivity. Copper works in balance with zinc and vitamin c to form elastin and aids in the formation of bones and red blood cells.
FOUND IN eggs, clams, fish, liver, meat, poultry, dark green leafy vegetables, enriched breads and cereals, brewer’s yeast, dates, dulse, egg yolks, kidney and lima beanss, lentils, millet, parsley, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds and soybeans.
BODY PARTS AFFECTED:
Blood, bones, metabolic system, muscles, nails, skin and teeth.
Breathing difficulties, brittle nails, dry or falling-out hair, dizziness, iron deficiency anemia (pale skin, fatigue), constipation, sore or inflamed tongue. Iron is vital for it’s production of hemoglobin and oxygenation of red blood cells. Needed for healthy growth and the resistance of disease, and for a healthy immune system and energy.
FOUND IN: vegetable oils, whole grains, vegetables (dark leafy green), nuts and seeds, spinach, almonds, herring, kale, peanuts, brown rice, cornmeal, eggs, milk, oatmeal, organ meats, sweet potatoes, soy beans, unrefined cereal, and wheat germ.
BODY PARTS AFFECTED:
Arteries, blood vessels, heart, lungs, nerves, pituitary glands and skin.
Enlarged prostate gland, gastrointestinal disease, dry or falling out hair, impotency, miscarriages, muscular wasting, muscle weakness, sterility. Decreased circulation, slow tissue healing, leg cramps. Vitamin E helps prevent cancer, cardiovascular disease, cataracts and reduces scarring from some wounds. Zinc and Vitamin E work together.
Things to consider adding to your grocery list
-black, pinto, kidney, lima beans
-seafood (muscles, clams, crab, sea vegetables, shrimp, salmon, fish, oysters)
Also would like to say that some items on the list can be expensive and *scary foods* for some people, and I want to recommend getting supplements as well for the things you think you are missing in your body. Treat your body well and it will treat you well!!! YOU ARE WHAT YOU EAT
if you have any questions feel free to ask and i will answer as best i can!
annaxmalina
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