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Nutrient deficiency is defined as a lack of certain nutrients and micronutrients. These deficiencies can have an impact on the daily functioning of human beings and make them feel fatigued, tired, and sleepy all day. Surprisingly these deficiencies are way more common in developed countries than in underdeveloped ones, it is especially seen in pregnant ladies.
Let's dive more into this article to get aware of nutrition and nutritional deficiencies.
1. Folic acid:
The forms of folic acid are folic acid and vitamin B9. This element promotes fertility and reduces stroke. Folic acid deficiency manifests itself as anemia, depression, fetal neural tube defects, confusion, brain damage during pregnancy, glossitis, fatigue, swollen tongue, stomatitis, and grey hair. Foods with the highest levels of folic acid are avocados, sprouts, spinach, asparagus, and brussels sprouts. It is also found in dairy products, fruits, green leafy vegetables, seafood, grains, peas, beans, nuts, poultry, and whole grains.
2. Zinc:
More than 300 different enzymes in your body require zinc for optimal function. Zinc is necessary for the proper functioning of the digestive and immune systems controls diabetes, improves metabolism, and reduces stress. Zinc is essential for protein synthesis and also regulates cell production. High levels of zinc are stored in the retina of the eye, pancreas, liver, red and white blood cells, and kidneys. Meat is the main source of zinc, along with oats, oysters, whole grains, almonds, peas, and beets. Symptoms of zinc deficiency include low blood pressure, depression, failure to thrive, general growth retardation, and loss of appetite. An estimated 2.2 billion people worldwide are affected by zinc deficiency.
3. Vitamin K:
Vitamin K consists of a group of compounds, the most important of which are vitamin K1 and vitamin K2. Vitamin K1 comes from leafy & green vegetables, while K2 comes mainly from eggs, meat, and cheese. Vitamin K is important in preventing excessive bleeding and is involved in blood clotting. Vitamin K deficiency increases the risk of excessive bleeding and supplementation may be recommended.
4. Magnesium:
Magnesium is an essential mineral required for the structure of teeth and bones. It participates in over 300 enzymatic reactions and helps prevent heart attacks, migraines, and cardiovascular disease. Low magnesium intake is often associated with diseases such as diabetes, osteoporosis, heart disease, and metabolic syndrome. A magnesium-rich diet includes dark green vegetables, seeds, nuts, beans, avocados, and dark chocolate.
5. Calcium:
Calcium is essential for bone maintenance and mineralizes teeth and bones. The amount of calcium in the blood is tightly regulated and excess is stored in bones. Calcium serves several functions as a signaling molecule.
6. Vitamin B12:
Vitamin B12 is a water-soluble vitamin that is essential for nerve and brain function and blood production. This element is found exclusively in animal products such as dairy products, offal, eggs, shellfish, and meat. Absorption of vitamin B12 in the body requires the help of a protein called intrinsic factor. Vitamin B12 causes a blood disorder known as megaloblastic anemia in which red blood cells become enlarged. In developed countries, vitamin B12 deficiency is mainly reported in the elderly, whereas in developing countries it begins in early life and persists throughout life.
7. Vitamin D:
Vitamin D is a fat-soluble type of vitamin that is not found in most foods. Vitamins are also produced when the sun's ultraviolet rays hit the skin, facilitating its synthesis. Vitamin D is necessary for bone growth, intestinal calcium absorption, inflammation reduction, gene regulation, and immune function. Children A lack of sufficient vitamin D in adults causes cartilage, rickets, growth retardation, bone loss, and muscle weakness. Food sources of this element include egg yolks, cod liver oil, and fatty fish. People living in areas far from the equator are exposed to vitamin D deficiency due to limited sun exposure.
8. Iron:
Iron deficiency is a common nutritional disorder in many developing countries, primarily affecting women and children. Iron binds to hemoglobin and carries oxygen to cells. Iron is divided into two dietary categories. Heme iron is the more easily absorbed of the two types and is found in animal foods. Non-heme iron comes from both plant and animal foods but is not absorbed. eat only non-heme iron, which increases the risk of iron deficiency. Iron deficiency manifests itself primarily as anemia, with symptoms such as impaired brain function, weakness, and a weakened immune system. Red meat, organs, beans, broccoli, seeds, and canned sardines are good sources of iron.
9. Vitamin A:
Vitamin A is made up of several fat-soluble retinoids such as retinal and retinol. This element is important for vision, immune function, reproduction, and the formation and maintenance of healthy bones, teeth, cell membranes, and skin. There are two types of dietary vitamin A that are a must. Preformed vitamin A comes from animal products such as dairy, fish, and meat, while provitamin A comes mainly from plant products such as fruits and vegetables. Vitamin A deficiency is mainly reported in developing countries and is a transient cause.
10. Iodine:
Iodine is required for the production of thyroid hormones such as thyroxine and for the proper functioning of the thyroid gland. Thyroid hormones help the body regulate metabolism and stimulate brain development and general growth. Deficiency often manifests as goiter, shortness of breath, and increased heart rate. Symptoms of iodine deficiency in children include developmental delay and mental retardation. Iodine can be obtained from seaweed, dairy products, fish, and eggs. In some countries, the addition of iodine to salt has helped reduce deficiencies.
The best way to prevent nutritional deficiencies is to have a balanced diet and get regular health check-ups done.
