In today’s world where everyone is on toe to meet their deadline, people hardly focus on their health. Sedentary lifestyle and fast food add oil to the fuel. This ultimately leads to different macro and micro nutrient deficiencies. When symptoms start showing, then people think or at least start thinking to care about their health. Again, instead of seeking expert’s help they start browsing on google. Even if some people exercise and try to eat healthy, they may still lack in some essential vitamins and minerals.
Today we will discuss about some of the most common deficiencies and how to avoid them with right diet.
- Iron deficiency– People of any age and gender can become deficient to iron, but women especially menstruating and pregnant, are more like to be deficient to this mineral. Iron is very essential for the production of red blood cells. Pregnant ladies need additional amount of iron for the growing foetus. Whereas menstruating ladies lose large amount of blood every month. Hence, they need this mineral to replenish the lost blood. People undergoing cancer treatment, post-surgery, etc too might suffer from iron deficiency anaemia*.
- – This vitamin is very essential for red blood cell formation and healthy gut. They are naturally produced by the bacteria present in our gut.
- Vitamin B2 deficiency- This vitamin deficiency is very common but still overlooked.
- Vitamin D deficiency- This is one of the most common deficiencies among women of all age. If overlooked, it can also lead to hormonal disturbance and sometimes to Gestational diabetes.
- Calcium deficiency- This mineral is highly needed for bone health.
- Magnesium deficiency- Magnesium helps as muscle and nerve relaxer.
- Folate deficiency- Folate is important for the formation of new cells. It also helps prevent any birth defects in foetus.
Symptoms and how to prevent the most common deficiencies
|Sl.no||Deficiency||Symptoms||Foods to include|
|1||Iron||Iron deficiency anaemia, pale skin, fatigue, shortness of breath, palpitation.||Red meat, organ meat especially liver, egg yolk, sardine, dry fruits especially dates, Sprouted lentils.|
|2||Vit.B12||Lowered immunity, unhealthy gut, digestive tract problems||Red meat, white meat, egg, fish, seafood, milk and milk products.|
|3||Vit. B2||Dry skin, cold, cough, inflammation of throat and mouth, soreness||Milk and milk products, eggs, green vegetables, leafy vegetables, fortified cereals|
|4||Vit. D||Fatigue, weakness, osteoporosis, fracture, poor immunity.||Early morning sunlight, cod liver oil, seafood, oily fish like salmon and mackerel, mushroom, almonds.|
|5||Calcium||Bone deformation, osteoporosis, osteopenia, loss of enamel of the teeth.||Milk and milk products, almonds, dried figs, sesame seeds, chia seeds, poppy seeds, ragi, celery, kale, spinach, sardine, salmon, amaranth.|
|6||Magnesium||Muscle cramps, restless legs, fatigue, hypertension, stroke.||Cruciferous vegetables, seafood, whole grains, sprouts, dry fruits, banana, chocolate.|
|7||Folate||Decreased immunity, birth defects in unborn child, anaemia||Green leafy vegetables, eggs, all types of lentils.|
Hopefully this knowledge would help you to get the right diet and prevent the most common deficiencies. Stay Healthy.