They keep the body alive, know what foods can make up for their lack.
In order for the body to be healthy, it is necessary to have all the nutrients. This is possible only by following a rich diet. To do this, it is important to know which nutrients our body lacks the most and what foods can make up for them.
Let us know about those 7 nutrients that are quite common in deficiency.
1. Iron
Iron is an essential component of red blood cells. Together with hemoglobin, it carries oxygen to the cells of our body.
According to a Healthline report, more than 25% of the world's people suffer from iron deficiency. Also, 47% of preschool children have a deficiency. Iron deficiency occurs in about 30% of menstrual women and 42% of young pregnant women.
Foods that contain iron deficiency - red meat, organ meats, crustaceans, sardines, beans, seeds, green leafy vegetables, etc.
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2. Iodine
Iodine is a type of mineral that causes the thyroid hormone to be produced in sufficient quantities. Thyroid hormones are essential for brain function, body growth, and bone maintenance.
Iodine deficiency can cause serious illness in children. This leads to mental retardation and abnormal development.
Iodine-deficient foods - seaweed, fish, dairy products, eggs, iodized salt, etc.
3. Vitamin D
Vitamin D is made from cholesterol found on the skin. Its greatest source is sunlight. This means that people living far from the equator are more deficient in these nutrients. For this reason, they are advised to take vitamin D supplements.
About 76% of the Indian population suffers from vitamin D deficiency. This deficiency is common in children. Its symptoms are weak muscles and bones. Also, vitamin D deficiency weakens the immune system and increases the risk of cancer.
Foods deficient in vitamin D - cod liver oil, fatty fish, egg yolks, 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 in the body need vitamin B12 to function properly.
According to research, 80-90% of people on a vegetarian and vegan diet are deficient in vitamin B12. In addition, the uptake of this vitamin decreases with age by 20% in adults. Its most common symptom is anemia.
Foods that meet the vitamin B12 deficiency are fish shells, organ meats, meats, eggs, dairy products, and more.
5. Calcium
Calcium is very important for keeping bones and teeth strong. Without it, the heart, muscles and nerves cannot function. The biggest sign of calcium deficiency is weak bones.
Calcium-deficient foods include bone-in fish, dairy products, dark green vegetables, and more.
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.
It is not lacking in 75% of people who follow the Western diet. Vitamin A deficiency is a common problem in developing countries.
Foods deficient in vitamin A - organ meat, fish liver oil, sweet potatoes, carrots, green leafy vegetables, etc.
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7. Magnesium
This is essential for proper bone and tooth structure. Its deficiency increases the risk of developing type 2 diabetes, metabolic syndrome, heart disease, osteoporosis.
Symptoms of magnesium deficiency include migraine, abnormal heartbeat, muscle aches, leg movements, fatigue, and more.
Magnesium-deficient foods include dark chocolate, whole grains, nuts, green, leafy vegetables, and more.
(Disclaimer: This article is for general information only. Please consult your doctor before changing your diet.)
CONCLUSION :-
Vitamin B12 Vitamin B12 is a very important vitamin. Foods that meet the vitamin B12 deficiency are fish shells, organ meats, meats, eggs, dairy products, and more. Foods deficient in vitamin A - organ meat, fish liver oil, sweet potatoes, carrots, green leafy vegetables, etc.
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