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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.

Read more about: nutrition vitamins minerals
Story first published: Monday, February 9, 2015, 17:01 [IST]
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