Despite consuming healthy food in good quantities, some people might suffer from nutritional deficiencies. Lack of such nutrients will not allow your body to function normally. Such nutritional deficiencies can lead to several health problems as our body will not be able to perform certain processes such as metabolism, water balance, digestion etc. in the normal way. Treating such vitamin and mineral deficiencies is essential for healthy growth and development.
Here Are Top 8 Common Vitamins And Mineral Deficiencies You Must Know:
This trace mineral is essential for the thyroid hormone. Lack of iodine may lead to several health disorders such as hypothyroidism, cretinism, goiter etc. Make sure you get enough of iodine through your diet from seafood, pastured egg yolks, seaweeds etc. You may also consider taking iodine supplements, after pre-seeking an advice from your doctor.
Calcium plays a vital role in bone health. It is essential for the nerves and muscle functioning as well. Lack of calcium in diet might lead to muscle cramps, fatigue etc. You can get adequate amounts of calcium through calcium-rich foods such as yogurt, milk, leafy veggies etc.
Severe selenium deficiency is a rare condition, but yet a slight deficiency of selenium can lead to unfavorable conditions. Selenium, a trace mineral is essential for synthesizing thyroid hormone and lack of it might show up symptoms of thyroid. You can get enough of selenium through Brazil nuts, shrimp, egg yolks etc. You need to get your doctor’s advice for taking the prescribed dosage of the supplements.
Iron is a vital nutrient essential for the production of red blood cells. Lower levels of iron will not let your body transport adequate oxygen to the tissues normally. Hence, it causes fatigue, anemia and can also make your skin flaky and dull. You can get good quantities of iron from spinach, beans, lentils etc.
This is yet another essential vitamin for bone health. Lack of vitamin D can cause fatigue, muscle pain etc. If this condition exists for a longer time, there is an increase in the chances of softening of the bones. Fortified milk, tuna fish, yogurt are rich in vitamin D. However, you also need to go for a walk and get exposed to the sun rays. You will be getting ample amount of Vitamin D through sun rays and this is the reason why vitamin D is often called as “sunshine vitamin”.
Magnesium is a mineral essential for the production of energy as well as bone health. Deficiency of magnesium is often a problem with people who take medications or those who drink alcohol. Fatigue, nausea, weakness, and vomiting are few common symptoms. Peanuts, black beans, cashews are few magnesium-rich foods you need to consume to get rid of this condition.
Vitamin B12 is the most important vitamin helpful in making neurotransmitters in the human brain and also helps in the production of DNA. Vegans often suffer from the deficiency of vitamin B12. Symptoms such as weakness, memory loss, hallucinations, anemia, and inflamed tongue are common. Switch to non-dairy milk, breakfast cereals, if you are a vegan.
Potassium is another essential nutrient good for kidney and heart health. Lack of potassium in the diet can cause excessive sweating, diarrhea and in extreme cases, the person might also suffer chronic kidney disorders. You can get adequate amounts of potassium from natural sources such as beans, milk, whole grains etc.