渴望吃泥土或粉笔？了解异食癖与营养缺乏的关系
摘要
渴望食用泥土、粉笔、黏土、洗衣淀粉、冰块、纸张或锡箔等非食物物质，是一种与营养缺乏相关的状况——具体为iron deficiency和zinc deficiency。这种异常行为被称为pica（异食癖），通常与贫血有关。通过饮食调整和针对性补充剂来纠正这些营养缺乏，可以消除这些渴望。
核心要点
- 渴望食用泥土、粉笔、黏土、洗衣淀粉、冰块、纸张或锡箔等非食物物质，是公认的营养缺乏信号
- 驱动这些渴望的两种主要缺乏症为铁缺乏和锌缺乏
- 贫血是与这些渴望相关的最常见潜在病症
- 红肉和肝脏是纠正铁缺乏的首选食物来源
- 若难以接受肝脏的口味，草饲肝脏胶囊是补充铁质的有效替代品
- 牡蛎被强调为锌的优质天然食物来源
- 锌也可通过膳食补充剂有效补充
- 由于身体难以排出多余的铁，以食物为基础的铁来源优于铁补充剂
详细内容
渴望食用非食物物质的现象（pica）
渴望食用泥土、粉笔、黏土、洗衣淀粉、冰块、纸张乃至锡箔等物质，均属于pica（异食癖）的表现——即强迫性地摄取无营养价值物质的冲动。据 Dr. Berg 所言，这种行为是身体缺乏铁或锌的可靠信号，通常与anemia（贫血）相关联。
纠正铁缺乏
对于纠正iron deficiency，Dr. Berg 强烈建议从天然食物来源而非补充剂中获取铁质。其理由在于身体排出多余铁的能力有限——这使得过度补充铁剂存在潜在风险。
推荐的铁质来源：
- 红肉 —— 一种易于获取且生物利用率高的heme iron（血红素铁）来源
- 肝脏 —— 被认为是营养密度最高的铁质来源之一
- 草饲肝脏胶囊 —— 推荐给不喜欢肝脏口味或质地的人群，同时仍能获得天然食物铁的益处
补充剂形式的铁片被特别不建议使用，因为补充剂中铁的形式通常不易被身体利用，且积聚的风险更高。
纠正锌缺乏
zinc deficiency是这些异常渴望的第二大驱动因素。与铁不同，锌被认为可以更安全地直接补充。
推荐的锌来源：
- 牡蛎 —— 被列为锌含量最丰富的天然食物来源之一
- 锌补充剂 —— 被认为是纠正缺乏症的可接受且便捷的选择
相关概念
- pica
- iron deficiency
- zinc deficiency
- anemia
- heme iron
- nutrient deficiency
- bioavailability
English Original 英文原文
Crave Dirt or Chalk? Understanding Pica and Nutrient Deficiencies
Summary
Craving non-food substances like dirt, chalk, clay, laundry starch, ice, paper, or tinfoil is a condition linked to nutritional deficiencies — specifically iron deficiency and zinc deficiency. This unusual behavior, known as pica, is commonly associated with anemia. Addressing these deficiencies through food and targeted supplementation can resolve these cravings.
Key Takeaways
- Cravings for non-food substances such as dirt, chalk, clay, laundry starch, ice, paper, or tinfoil are a recognized sign of nutrient deficiency
- The two primary deficiencies driving these cravings are low iron and low zinc
- Being anemic is the most common underlying condition associated with these cravings
- Red meat and liver are the preferred food sources for correcting iron deficiency
- If liver is unpalatable, grass-fed liver pills are an effective alternative for iron intake
- Oysters are highlighted as an excellent whole-food source of zinc
- Zinc can also be taken effectively as a dietary supplement
- The body has difficulty eliminating excess iron, making food-based iron sources preferable over iron pills
Details
The Phenomenon of Craving Non-Food Items (Pica)
Craving substances like dirt, chalk, clay, laundry starch, ice, paper, and even tinfoil are all examples of pica — the compulsive urge to consume non-nutritive substances. According to Dr. Berg, this behavior is a reliable signal that the body is deficient in either iron or zinc, and is typically associated with anemia.
Addressing Iron Deficiency
For correcting iron deficiency, Dr. Berg strongly recommends obtaining iron from whole food sources rather than supplements. His reasoning centers on the body’s limited ability to excrete excess iron — making over-supplementation a potential concern.
Recommended iron sources:
- Red meat — a readily available and highly bioavailable source of heme iron
- Liver — considered one of the most nutrient-dense sources of iron
- Grass-fed liver pills — recommended for those who dislike the taste or texture of liver, while still providing the benefits of whole-food iron
Iron pills are specifically advised against, as the form of iron typically found in supplements is not well-utilized by the body and the risk of accumulation is higher.
Addressing Zinc Deficiency
Zinc deficiency is the second major driver of these unusual cravings. Unlike iron, zinc is considered safer to supplement directly.
Recommended zinc sources:
- Oysters — cited as one of the richest whole-food sources of zinc
- Zinc supplements — considered an acceptable and convenient option for correcting deficiency
Mentioned Concepts
- pica
- iron deficiency
- zinc deficiency
- anemia
- heme iron
- nutrient deficiency
- bioavailability