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5 Major Nutritional Deficiencies And How To Avoid Them
Vitamins and mineral deficiency can cause various deficiency diseases in our body. The causes of vitamin and mineral deficiency are that we are consuming the best foods sources of vitamins and minerals. Although we live in a culture of abundance and can have almost every food we want, still we may suffer nutritional deficiencies that can be harmful to our health. It is difficult for our body to function properly without vitamins and minerals. We must identify the proper sources of vitamins and minerals present in our food.
Vitamins help to regulate chemical reactions in the body. There are 13 vitamins, including vitamins A, B complex, C, D, E, and K. Because most vitamins cannot be made in the body, we must obtain them through the diet. Vitamins are not a source of energy (calories). They are needed for the body to perform it's functions properly.
Minerals are components of foods that are involved in many body functions. For example, calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen. Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.
Today, Boldsky will cover the five major vitamins and mineral deficiency, causes of vitamin and mineral deficiency, and sources of vitamins and minerals. Many of us can have one or more of these nutritional deficiencies without even realizing it, but should give attention and treat these deficiencies as soon as possible.
Have A Look At Main 5 Vitamins And Minerals Whose Absence Harms Our Health
Lack
Of
Vitamin
B12
Vitamin
B12
helps
to
build
red
blood
cells
in
our
body
and
nervous
system
function.
This
deficiency
may
lead
to
a
feeling
of
fatigue,
tingling
in
the
feet
or
tips
of
the
palm
fingers
and
even
depression.
You
can
check
the
lack
of
this
vitamin
by
doing
blood
tests.
foods
that
contain
vitamin
b12
are
animal
sources
such
as
meat,
poultry,
fish
and
eggs.
Vegetarians
have
to
put
emphasis
on
getting
this
vitamin
from
supplements
after
consulting
a
doctor.
Not
having
proper
diet
can
result
in
vitamins
and
mineral
deficiency.
Note: If you are taking iron and folic acid supplements then the symptoms of vitamin B12 may be hidden. They will mask it's deficiency symptoms. Have a check on your vitamin B12 levels if you are taking iron and folic acid supplements. Deficiency of this vitamin causes pernicious anemia.
Iron
Deficiency
Iron
is
a
mineral
component
of
the
red
blood
cells.
If
you
lack
iron
you
may
feel
anemia,
fatigue
and
dizziness.
You
can
find
if
you
lack
iron
in
a
simple
blood
test.
You
need
to
consume
animal
source
foods
such
as
meat,
poultry,
fish
and
eggs.
Unlike
vitamin
B12,
you
can
get
iron
also
from
vegetarian
food
sources
such
as
beans
and
other
green
vegetables.
You
can
increase
its
absorption
from
the
food
if
you
combine
it
with
vitamin
C.
It
is
present
in
all
citrus
fruits.
There
are
some
foods
that
interfere
with
iron
absorption.
Calcium-containing
foods
such
as
dairy
products
or
foods
that
contain
caffeine
like
in
coffee
and
tea
decrease
the
absorption
of
iron.
So
you
should
eat
these
foods
separately
from
foods
containing
iron.
If
you
had
fish
for
lunch,
drink
coffee
two
hours
after
the
meal.
Lack
Of
Omega
3
Omega
3
is
an
unsaturated
fatty
acid
that
helps
anti-inflammatory
processes
in
the
body.
It
has
also
been
found
that
this
acid
helps
reduce
the
risk
of
heart
and
blood
vessels
diseases,
as
well
as
reduces
depression.
Both
omega-3
and
omega-6
fatty
acids
are
necessary
to
our
bodies
and
we
need
to
consume
them
from
food.
Oily
fishes
salmon
tuna
rich
rich
in
omega
3.
Magnesium
Deficiency
Magnesium
is
an
essential
mineral
for
our
body.
It
has
a
great
importance
to
proper
functioning
of
the
heart
and
nervous
system
and
preventing
muscle
contraction.
A
close
relationship
has
also
been
found
between
lack
of
magnesium
to
an
increased
blood
sugar
levels,
and
therefore
it
is
recommended
for
diabetics
to
consume
it
as
part
of
maintaining
sugar
balance
in
their
body.
The
deficiency
may
arise
from
it's
little
consumption
from
food,
due
to
increased
physical
activity
and
calcium
intake
that
compete
for
magnesium
absorption
into
our
bodies.
Magnesium
should
be
consumed
mostly
through
vegetables
beans,
green
vegetables,
nuts,
seeds,
almonds,
avocados
and
whole
grains
such
as
whole
wheat
bread
and
brown
rice.
One
of
the
main
causes
of
vitamin
and
mineral
deficiency
is
not
including
fruits
and
vegetables
in
our
diet.
Vitamin
D
Deficiency
Vitamin
D
is
very
important
in
the
absorption
of
calcium
in
the
body
and
helps
maintaining
bone
density.
Vitamin
D
deficiency
can
lead
to
decreased
bone
density
and
affects
the
function
of
the
thyroid
gland
which
is
responsible
for
body
metabolism.
Lack
of
vitamin
D
is
very
common
today
in,
partly
due
to
the
use
of
sunscreen
and
less
sun
exposure.
Other
reasons
for
this
deficiency
are
functional
problems
of
the
liver
and
kidneys
(both
help
to
transform
the
vitamin
obtained
from
food
into
its
active
form
in
the
body).
You
can
check
the
level
of
vitamin
D
in
a
simple
blood
test.
After
consulting
with
your
physician,
you
can
take
is
as
a
supplement.
You
can
also
get
it
from
the
following
food
sources
fish,
dairy
products
fortified
with
vitamin
D
and
eggs.
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