Our body needs important Vitamins and minerals for good health and prevention of diseases. But these nutrients don’t get produced in the body automatically, we receive them from what we consume.
When the body cannot get enough nutrients from the foods, we often suffer from deficiencies which then affects us with health problems. Some of the problems caused by nutritional deficiency are brittle bones, poor vision, etc. So, here are a list of some deficiencies, their symptoms, causes and preventions.
Iron deficiency
Iron deficiency causes anaemia, a disorder that induces fatigue and weakness due to imbalance in the production of blood. During iron deficiency, our body produces fewer red blood cells that are not efficient enough to deliver oxygen to the tissues and organs. One can attain iron through leafy veggies, red meat, egg yolks, etc.
Vitamin A
Vitamin A, is an important vitamin for the eye and reproductive health both in men and women. It also regulates our immune system to protect the body from infections. Deficiency in Vitamin A often causes blindness among children. For newborn babies, breast milk is the best food for Vitamin A. Others can have plenty of milk, eggs, broccoli, spinach, etc.
Vitamin B1
Vitamin B1 deficiency is commonly known as Thiamine which is an important part of the nervous system. It turns the carbohydrates into energy to increase the metabolic rate. Deficiency in this vitamin causes weight loss, fatigue, confusion, short-term memory loss etc. Consumption of eggs, legumes, nuts, seeds, pork are a good source of Vitamin B1.
Vitamin B3
Vitamin B3 or Niacin nutrient that converts foods into energy. Niacin deficiency is known as Pellagra. Pellagra symptoms are diarrhoea, dementia, skin disorders. This vitamin can be attained in animal proteins and peanuts.
Vitamin B9
Vitamin B9, also called folate creates red blood cells and produces DNA. It is also important for brain development and functions of the nervous system. Folate deficiency causes birth defects, growth problems, anaemia. Beans and lentils, citrus fruits, leafy green veggies, asparagus, meats, whole grains can be consumed for increasing folate content in the body.
Cobalamin or Vitamin B12
This vitamin also helps the body in making enough red blood cells. Common symptoms of Vitamin B12 deficiency are fatigue, weakness, dizziness, shortness of breath, weight loss, nausea, poor appetite, pale skin, etc. Red meat, animal products, plant-based milk, nutritional yeast are the common source of Vitamin B12.
Vitamin D
Essential for healthy bones. It maintains the calcium levels for the development of teeth and bones. Deficiency causes poor bone growth, osteoporosis, fragile bones, etc. Fish liver oil, fatty fish, mushrooms, egg yolks, dairy products are a good source of Vitamin D. Another good source of Vitamin D is sunlight.
Calcium Deficiency
Needed to keep the teeth and bones strong. It also regulates functioning of the heart, nerves and muscles. Calcium deficiency causes abnormal heart rhythms. Best sources are dairy products, tofu, small fish, kale, broccoli, cereals, grains, etc.
