7 Essential Nutrients: Whose Deficiency is quite Common
7 Nutrients that are important for you: They keep the body alive, know which foods can make up for their deficiency
It is necessary to have all the nutrients in the body for good health. This is possible only when you consume a diet rich in nutrition. For this, it is important to know which nutrient is most deficient in our body and which food can make up for them.
Let us know about those 7 nutrients, whose deficiency is quite common.
1. Iron
Up to 30% of women who experience menstruation problem are iron deficient.
Iron is an essential component of red blood cells. Together with hemoglobin, it works to transport oxygen to the cells of our body.
According to a report by Healthline, more than 25% of people in the world suffer from iron deficiency. Also 47% of pre-school children have its deficiency. About 30% of menstruating women and 42% of young pregnant women are deficient in iron.
Foods that meet iron deficiency – red meat, organ meat, shellfish, sardines, kidney beans, seeds, green leafy vegetables etc.
2. Iodine
Iodine is a type of mineral, due to which thyroid hormone is produced in sufficient quantity. Thyroid hormones are essential for brain function, body growth, and maintaining bones. Iodine deficiency can cause serious diseases in children. This leads to mental retardation and abnormal development.
Foods that meet iodine deficiency – Seaweed, fish, dairy products, eggs, iodized salt etc.
3. Vitamin D
Vitamin D is produced from cholesterol found on the skin. Its biggest source is sunlight. That is, people who live away from the equator are more likely to be deficient in this nutrient. For this reason, they are advised to take vitamin D supplements.
About 76% of the people in India are victims of Vitamin D deficiency. This deficiency is common in children. Its symptoms include having weak muscles and bones. Also, lack of vitamin D weakens the immune system and increases the risk of cancer.
Foods that meet Vitamin D deficiency – Cod fish liver oil, fatty fish, egg yolk etc.
4. Vitamin B12
Vitamin B12 is a very important vitamin. It is used to make blood. This improves the functioning of the brain and nervous system. This means that all the cells of the body need vitamin B12 to function properly.
According to studies, 80 to 90% of those following vegetarian and vegan diets are deficient in vitamin B12. In addition, absorption of this vitamin decreases with age in 20% of adults. Its most common symptom is anemia disease.
Foods that meet vitamin B12 deficiency – shell fish, organ meats, meats, eggs, milk products, etc.
5. Calcium
Calcium is very important to keep bones and teeth strong. Without it the heart, muscles and nerves cannot function. The biggest symptom of calcium deficiency is weak bones.
Foods that meet calcium deficiency- bone fish, dairy products, dark green vegetables etc.
6. Vitamin A
Vitamin A is essential for maintaining healthy skin, teeth, bones and cell membranes. It is also important for eye color and vision.
75% of the people who follow the Western diet do not lack it. Vitamin A deficiency is a common problem in developing countries.
Foods that meet Vitamin A deficiency – Organ meat, fish liver oil, sweet potatoes, carrots, green leafy vegetables etc.
7. Magnesium
It is essential for the proper structure of bones and teeth. Its deficiency increases the risk of developing type-2 diabetes, metabolic syndrome, heart disease, osteoporosis.
The symptoms of magnesium deficiency are migraine, abnormal heartbeat, muscle pain, movement of legs, fatigue etc.
Foods that meet magnesium deficiency – dark chocolate, whole grains, nuts, green, leafy vegetables etc.
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