Lesson 2 - The basics: All about vitamins, minerals and hydration

Signs of vitamin deficiency can vary depending on the vitamin affected and the severity of the deficiency.

1. Fatigue and weakness: A general feeling of tiredness and weakness can indicate various vitamin deficiencies.
2. Skin problems: Poor skin condition, dryness, redness or rashes can indicate a deficiency of certain vitamins, such as vitamin A or vitamin C.
3. Hair loss: Vitamin deficiency can lead to hair loss. A deficiency in vitamins such as biotin (part of the B complex) is sometimes linked to hair problems.
4. Mouth and eye problems: Dry eyes, bleeding gums or sore corners of the mouth can indicate a vitamin deficiency.
5. Weight changes: Unexplained weight changes can indicate various nutritional deficiencies.
6. Concentration and memory problems: Difficulty concentrating, memory problems, or mental fatigue can be signs of a vitamin deficiency.

These signs can also indicate other health problems.

A blood test can provide specific information about your vitamin status and help make the correct diagnosis. Avoid self-medicating with nutritional supplements. An excess of certain vitamins can also cause health problems.

Vitamin deficiency can be caused by various factors, and the causes vary depending on the vitamin. The most common is an interaction of these influences:

1. Inadequate intake in diet: A main reason for vitamin deficiency is inadequate intake of vitamin-rich foods. An unbalanced diet, with little fresh fruit, vegetables, whole grains and other vitamin-rich foods, can lead to a deficiency.
2. Poor bioavailability: Even if you eat vitamin-rich foods, the bioavailability of the vitamins may be affected. For example, vitamin C absorption can be hindered by certain plant substances.
3. Digestive disorders: Problems in the digestive tract can affect the absorption of vitamins. The body cannot effectively absorb the vitamins even if they are present in food.
4. Increased need: In certain phases of life or situations, the need for vitamins may be increased, and inadequate adjustment of the diet can lead to a deficiency. These include pregnancy, breastfeeding, growth phases in children or intensive physical activity.
5. Alcohol abuse or smoking: Excessive alcohol consumption and smoking can affect the absorption and metabolism of certain vitamins.
6. Genetic: Some people have genetic predispositions that may affect their ability to absorb or metabolize certain vitamins.
7. Vegetarian or vegan diet: Certain vitamins, such as vitamin B12, are mainly found in animal products. A purely plant-based diet without adequate supplements can lead to deficiency.

Here you can see the most common causes of deficiency for some critical vitamins.

The intake recommendations for minerals (like vitamins) depend on factors such as age, gender, health status or lifestyle. The following table provides you with a general guideline:

Most of the time, the focus of a diet is on nutrition. You tend to concentrate less on drinking – it’s just drinking, right? Incorrect! Many drinks are true calorie bombs through which we consume calories every day without us counting or noticing them. Juices, coffee-drinks (latte macchiato, cappuccino, etc), soft drinks – they can all become a weight loss trap due to hidden calories and often a lot of sugar. This means you can quickly consume several hundred calories more than you want.

Drinking is important because water plays a crucial role in various vital functions in the human body.

• Maintain fluid balance: Our bodies continually lose fluids through sweating, breathing and the excretory process. Adequate fluid replacement is necessary to compensate for these losses.

• Transport of nutrients: This is important for the absorption of nutrients from food and their distribution in the organism.

• Temperature regulation: Sweating is a mechanism for cooling the body. The loss of sweat dissipates heat, which is particularly important during physical activity or in hot environments.

• Excretion of waste materials: Water plays a crucial role in the excretion of metabolic waste products and toxins through urine. Adequate fluid intake supports the function of the kidneys and promotes detoxification of the body.

• Joint and tissue protection: Water acts as a lubricant for joints and provides elasticity in tissues such as skin. This is important for general mobility and structural maintenance.

• Skin health: Drinking enough fluids can have a positive impact on skin health by keeping the skin hydrated and helping to maintain a healthy appearance.

It is generally recommended to drink around 8 glasses of water (or 1.5 liters) per day, but this can vary depending on genetics, age, activity or even environment.

The choice of drinks is almost endless: water, tea, coffee, soft drinks (with and without sugar), juices… – But what is the healthiest choice? Let’s start with our Thirst Quencher Champions.

1. Water, the source of life: Your body is mostly made up of water. It regulates body temperature, supports metabolism and promotes healthy skin. The best part? Zero calories!
2. Unsweetened teas, the antioxidant bomb: Green tea, herbal teas, fruit teas and unsweetened black tea are refreshing and provide antioxidants that fight free radicals and protect your cells.
3. Zero drinks, sweet without calories: If you’re looking for taste without the calories, sugar-free drinks may be an option. However, pay attention to the sweetener content and do not drink only Zero drinks. Not everyone tolerates these well.
4. Spritzers, the refreshing fusion: Mix water with a touch of fruit juice for a flavor kick. This keeps the sugar levels in check and makes you happy at the same time.

1. Alcohol, the double agent: A drink of honor can bring joy, but excessive alcohol consumption can lead to dehydration, weight gain and other health problems. Enjoy in moderation!
2. Sweetened coffee drinks, the sugar trap: A touch of sweetness in coffee is okay, but excess sugar can throw your calorie balance out of whack. Think of them as an occasional treat.
3. Sweetened drinks with a sense of proportion: Sodas and sweetened fruit juices may contain higher amounts of sugar. Pay attention to the portion size and choose it consciously.

Refreshment should not come at the expense of health. Therefore, rely on natural, unsweetened options and be conscious of those that contain additional sugar or artificial additives.