Top 7 nutrients that matter to you

Keep your body alive, know which foods can make up for your deficiency

By - Rajkumar Raikwar

For proper health, all of the nutrients in the body must be present. This is only possible when you eat a nutrient-dense diet. For this, it is important to know which nutrient is most deficient in our body and which foods can provide it.

Let us know about these 7 nutrients that are quite common in deficiency.

1. Iron

Up to 30% of menstruating women suffer from iron deficiency.

Iron is an essential component of red blood cells. Together with hemoglobin, it acts in the transport of oxygen to the cells of our body.

According to a report by Healthline, more than 25% of people worldwide suffer from iron deficiency. Also, 47% of preschool children have a disability. About 30% of menstruating women and 42% of pregnant girls suffer from iron deficiency.

Foods that fill an iron deficiency: red meat, offal, seafood, sardines, beans, seeds, green leafy vegetables, etc.

 

2. Iodine

Iodine deficiency can cause serious illness in children.

 

Iodine is a type of mineral, thanks to which thyroid hormone is produced in sufficient quantities. Thyroid hormones are essential for brain function, body growth, and bone maintenance.

Iodine deficiency can cause serious illness in children. Mental retardation and aberrant development follow as a result of this.

Foods that cover iodine deficiency: seaweed, fish, dairy, eggs, iodized salt, etc.

 

3. Vitamin D

In India, vitamin D insufficiency affects over 76 percent of the population.

 

Vitamin D is produced from cholesterol present in the skin. Its main source is sunlight. In other words, people who live far from the equator are more likely to be deficient in this nutrient. For this reason, it is recommended that they take vitamin D supplements.

About 76% of people in India suffer from vitamin D deficiency. This deficiency is common in children. Its symptoms include weak muscles and bones. In addition, a lack of vitamin D weakens the immune system and increases the risk of cancer.

Foods that cover vitamin D deficiency: cod liver oil, fatty fish, egg yolks, etc.

 

4. Vitamin B12

80-90% of vegetarian and vegan diets are deficient in vitamin B12.

Vitamin B12 is a very important vitamin. It is used to make blood. The brain and nerve system operate better as a result of this. This means that every cell in the body needs vitamin B12 to function properly.

According to studies, 80-90% of people following vegetarian and vegan diets lack vitamin B12. Furthermore, the absorption of this vitamin decreases with age in 20% of adults. Its most common symptom is the disease of anemia.

Foods that cover vitamin B12 deficiency: seafood, offal, meat, eggs, dairy products, etc.

 

5. Calcium

White spots on nails are a symptom of calcium deficiency.

 

Calcium is critical for the health of bones and teeth. Without it, the heart, muscles, and nerves cannot function. The main symptom of calcium deficiency is weak bones.

Foods that fill a calcium deficiency: fish with bones, dairy, dark green vegetables, etc.

 

6. Vitamin A

Vitamin A deficiency causes poor vision.

 

Vitamin A is essential for maintaining healthy skin, teeth, bones, and cell membranes. It is also important for eye color and vision.

75% of people who follow the Western diet cannot live without it. Vitamin A deficiency is a common problem in developing countries.

Foods that fill a vitamin A deficiency: organ meats, fish liver oil, sweet potatoes, carrots, green leafy vegetables, etc.

 

7. Magnesium

Magnesium insufficiency is characterized by leg movement.

It is essential for the correct structure of bones and teeth. Its deficiency increases the risk of developing type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.

Symptoms of magnesium deficiency are migraine, abnormal heartbeat, muscle pain, muscle spasms, fatigue, etc.

Foods that fill magnesium deficiency: dark chocolate, whole grains, nuts, green leafy vegetables, etc.

 

(Disclaimer: This article is for informational purposes only. Before changing your diet, consult a physician.)