Some nutrients are considered essential for the body. Although these nutritional nutrients are very common but still most people are deficient in it. Let us know which are the nutrients whose deficiency is found in most of the people and how it can be fulfilled.
1)Iron deficiency- Iron is an essential mineral. It is very important for carrying hemoglobin and to the cells. Iron deficiency is found in most (25%) people all over the world. At the same time, iron deficiency is found in young children up to 47 percent. It is deficient in 30 percent of women during periods. At the same time, its deficiency is also found in 42 percent of youth and pregnant women..
Iron deficiency causes anemia in most people. Vegetarians are more prone to this because they consume only plant-based iron. Iron deficiency causes fatigue and weakness all the time. Apart from this, its deficiency also weakens the immune system. For this, include red meat, salmon fish, beans, seeds, broccoli, green vegetables and greens in the diet.
2)Iodine deficiency- Iodine is very important to keep the thyroid normal. Thyroid hormones are essential for the development of the brain and bones. Iodine deficiency is one of the most common nutritional deficiencies. Its deficiency is found in about one third of the world’s people. The most common symptom of iodine deficiency is an enlargement of the thyroid gland.
3)Vitamin D Deficiency- Vitamin D is a fat-soluble vitamin that acts like a steroid hormone in the body. Vitamin D is very important for the cells of the body. Vitamin D is made in the body due to sunlight. In places where there is no sunlight, it is found very lacking in people. In the US, about 42 percent of people are deficient in this vitamin. Vitamin D deficiency has also been observed in most Indians.
Vitamin D deficiency leads to weakness in muscles and bones, which can increase the risk of fractures. Due to its deficiency, the development of children stops. Its deficiency weakens the immune system, as well as increases the risk of cancer. Take cod liver oil, fatty fish and egg yolk for vitamin D. If you are not able to go in the sun, then you can also take a supplement of vitamin D.
4)Vitamin B12 Deficiency- Vitamin B12 is a water-soluble vitamin. This vitamin is considered very important for the blood, brain and nervous system. Vitamin B12 is mostly found in animal foods. Therefore, its deficiency is found more in vegetarian people. In some people it becomes so deficient that they have to take B12 injections or supplements. To meet its deficiency, it is necessary to take fish, meat, egg and milk products.
5)Calcium deficiency- Calcium is essential for every cell of the body. It provides essential nutrition to bones and teeth. Due to lack of calcium, the heart, muscles and nerves are not able to work properly. Lack of calcium weakens the bones and increases the risk of osteoporosis. To make up for this deficiency, include bone fish, dairy products and green vegetables in the diet.
6)Vitamin A Deficiency- Vitamin A is an essential fat-soluble vitamin. These vitamins are essential in maintaining healthy skin, teeth, bones and cell membranes. This vitamin is also very important for the eyes. Due to its lack, people start seeing less. This vitamin is rarely found in people of developing countries. Its deficiency also affects the immune system. This vitamin is found in abundance in organ meats, fish liver oil, beta carotene, sweet potatoes, carrots and leafy vegetables.
7)Magnesium deficiency– Magnesium is an important mineral in your body. It is very important for the structure of bones and teeth. Magnesium deficiency can lead to diseases like type 2 diabetes, metabolic syndrome, heart disease, restlessness, muscle pain and osteoporosis. Include whole grains, dried fruits, dark chocolate and green, leafy vegetables in the diet to meet magnesium deficiency.