A large number of people are suffering from deficiency of Vitamin D and Vitamin B12.Deficiency of these essential nutrients can cause health related problems.
Common Nutrient Deficiencies: Vitamins and minerals are the building blocks of our body. They play an important role in keeping the body healthy and fit. All these nutrients are obtained from food items. The deficiency of these nutrients can be overcome through a healthy diet. A large number of people do not take a balanced diet and due to this there is a deficiency of essential vitamins and minerals in the body. If the deficiency of these nutrients persists for a long time, it can cause many diseases. Today we are telling you about common nutrient deficiencies and foods that overcome their deficiency.
, National Center for Biotechnology Information (NCBI) Report According to the WHO, vitamin D deficiency is the most common. Vitamin D is essential for keeping bones strong because it helps in the absorption of calcium. Vitamin D deficiency can lead to dangerous problems like osteoporosis. Symptoms like excessive fatigue, insomnia, bone pain, hair loss and muscle weakness are seen due to vitamin D deficiency. To overcome vitamin D deficiency, sit in sunlight for 10-15 minutes every day and consume fortified milk, eggs and fatty fish.
– A large number of people in India are vegetarian, due to which vitamin B12 deficiency is common. This vitamin is necessary for the nervous system, DNA and production of red blood cells. Its deficiency can cause severe anemia and neurological problems. Symptoms like weak muscles, difficulty in walking, nausea, weight loss and irritability are seen due to vitamin B12 deficiency. To overcome the deficiency of this vitamin, one should consume dairy products like organ meat, fish, milk, cheese and yogurt. Some fortified cereals also contain this vitamin.
People who do not consume calcium rich foods in sufficient quantity, have calcium deficiency in their body. Its deficiency is also very common. Calcium is necessary for strong bones and teeth as well as for the functioning of muscles. Calcium deficiency can weaken bones and increase the risk of fractures. Symptoms like muscle pain, muscle cramps, pain in hands and feet are seen due to calcium deficiency. Dairy products like milk, cheese and curd are excellent sources of calcium. Green vegetables also contain good amount of calcium.
According to WHO, iron deficiency is the most common disease in the world. In India, iron deficiency affects women and children the most. Iron is an important mineral that plays an important role in the production of hemoglobin. Hemoglobin is a protein that carries oxygen throughout the body. Iron deficiency can cause anemia, which can cause fatigue, weakness and yellowing of the skin. To overcome iron deficiency, foods like spinach, lentils, chickpeas and red meat can be consumed.
– Iodine deficiency has been a significant issue in India. The introduction of iodised salt has reduced this problem to a great extent. Iodine is essential for thyroid function and controls metabolism. Iodine deficiency can cause thyroid-related problems. To maintain adequate iodine levels, one should consume iodised salt, seafood, dairy products and eggs.
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FIRST PUBLISHED : May 27, 2024, 08:46 IST