In the recent era, most people throughout the world are suffering from the common nutrient deficiencies. But of course, there are some ways which can keep it under control. In this article, we will talk about that only. We all know vitamins and minerals are extremely vital for our optimal health. Despite being super health-conscious, people sometimes fail to get all the necessary nutrients from their diet.
Each nutrient plays a different role in our body and their deficiency can lead to their distinct symptoms. Multiple deficiencies are commonly seen in the human body such as iron, iodine, calcium, magnesium, and some vitamin deficiencies. And the reason is the absence of micro and macro nutrients in the body. Here you will get to know about some facts of nutrient deficiencies. Moreover, we will notify you about the causes of some common nutrient deficiencies and how to bring it under control.
Symptoms: Common Nutrient Deficiencies
Inadequate amount of nutrients over time causes the human body to develop symptoms of common nutrient deficiencies. However, the symptoms vary from person to person. In children, the symptoms include slow growth, changes in behavior, low energy level. Reduced appetite, sudden massive hair fall, weakness, anxiety, depression, getting ill often, and slow recovery are also common symptoms seen in people.
Iron is the most vital component of red blood cells. It binds with hemoglobin and transports oxygen to each and every cell. Iron deficiency is one of the most common nutrient deficiencies in the world and around 25 percent of the entire population across the world is suffering from this. Additionally, this is very common in children for adequate intake and women for their menstruation cycle. Vegetarians and vegan are also deficient as they do not consume animal-based foods. Red meat, leafy green vegetables, shellfish, beans are sources of iron. Lack of iron leads to anemia, fatigue, and affects the function of the brain.
Vitamin C Deficiency:
Experts consider Vitamin C Deficiency as one of the very common nutrient deficiencies. Sailors of old used to suffer from scurvy due to lack of fresh produce. Vitamin C deficiency is the main reason for scurvy. Vitamin C is extremely important for our healthy skin and a strong immune system. Citrus fruits such as lemon, orange, kiwi, vegetables such as broccoli, capsicum are rich in vitamin C. Depression, fatigue, connective tissue defect. Severe mental illness, smoking, poor diet, dialysis are some common risk factors of this deficiency.
Vitamin D Deficiency:
This ‘Sunshine vitamin’ acts as a steroid hormone in the human body. Cod liver oil, fortified dairy products, orange juice, egg yolks, salmon, and tuna are rich in vitamin D and considered a common source of vitamin D.
Therefore, Vitamin D deficiency causes rickets in children. Long term nutrient deficiency can lead to softening the bones and it also affects cardiovascular health. Spending some time in the Sun helps to produce vitamin D naturally in your skin. So, do not forget to take a sunbath as it is the easiest way to get rid of this common problem.
Vitamin B12 Deficiency:
Vitamin B12 is a water-soluble vitamin and very important for our body. It is very essential for blood formation and precise functioning for the brain and nerve system. The human body cannot produce vitamin B12. So, we need to get it from food supplements. Animal-based products such as milk, meat, egg, and others are the major source of vitamin B12. Therefore, it is one of the most common nutrient deficiencies in vegans and vegetarians. As per the report, 80 to 90 percent of vegetarians and vegans suffer from this. People, who suffer Megaloblastic anemia, must suffer from this deficiency.
Calcium is one of the most important nutrients, which is essential for better functioning of our body. It is also very important for every cell of our body as it helps to form bones and teeth and keep bones healthy. The human heart, muscles, nerves are not able to function in the scarcity of this calcium. Bones fish, green vegetables, dairy products are the main source of calcium. The symptoms of one of the most common nutrient deficiencies are osteoporosis and fragile bones. In the case of the dearth of calcium, our bone releases these nutrients. However, excessive release of calcium makes the bones fragile. Another good thing is that the concentration of calcium in our body is regulated and excess calcium is stored in bones. Teenagers, older adults especially women are at the highest risk for calcium deficiency.
A well-customized diet plan promises to fulfill all the requirements of our body. You know what; ignorance is the root of all health issues. So, if you want to ignore something, just ignore junk food and focus on the fruits, vegetables. Above all, these boost your vitamin and mineral intake. Malnutrition occurs when the body does not get enough nutrients. If you take all the nutrient dense food in proper quantity and maintain a healthy lifestyle, you will be automatically fit and fine. Make a meal plan to overcome the deficiency you have. Multivitamin is a common dietary supplement suggested by doctors but make sure that it does not have any side effects or risk.
The above described common nutrient deficiencies are not very rare in human bodies. So, if you have any symptoms or concerns relating to this, firstly go for a checkup. But finally, before taking any medicine or supplement, you must consult your doctor.