10 Common Nutritional Deficiencies and Remedies
Are you ignoring the signs your body is indicating you? In general, every part of the human body gives signs regarding the current health status. The condition of your hair, skin, nails, mouth is a sign your body is giving you regarding your nutritional health. What are you doing about it?
Nutritional deficiency is a condition which occurs when the body is not having enough of the necessary nutrients to perform its functioning. Our bodies are subject to several nutritional deficiencies, and symptoms are indicators you need to notice. Here are some of the symptoms:
Fatigue, white spots on fingernails, brittle nails, having cold hands, obesity, hair fall, mood swings.
You are not alone as many people around the world are suffering from nutritional deficiencies, even people who believe they are eating healthy. In most of the cases, you get to know about it, when a health concern arises or when you get your general health tests done.
Prevention is better than cure. Instead of getting affected by the health conditions, it is better to understand about nutritional deficiencies and cure them right at the beginning stage itself.
Increasing the intake of essential nutrients through foods and supplements is the best way to stay away from nutritional deficiencies.
Here are some common Nutritional Deficiencies and remedies to avoid them
Iron deficiency is one of the widespread nutritional deficiency. It can lead to fatigue, anemia, weakness.
You can get iron from foods such as egg yolks, green veggies, leafy vegetables.
Vitamin B1 deficiency
Vitamin B1 or thiamine deficiency can lead to short term memory loss, fatigue, weight loss. It might even lead to muscle and nerve damage. The best way to get an adequate amount of vitamin B1 is by having foods such as eggs, legumes, seeds, nuts.
Vitamin A deficiency
Vitamin A is an essential nutrient for eye health apart from strengthening the immune system. Lack of vitamin A can cause maternal mortality in pregnant women.
Beta-carotene is a nutrient found in pigmented foods. It can be converted into vitamin A by the body. So, include foods that are high in antioxidants such as green vegetables, carrots, berries, tomatoes, bell peppers.
Vitamin B9 deficiency
Folate or vitamin B9 is necessary for the body to produce DNA and create RBC. It is essential for brain development and effective functioning of the nerve system. Folate is crucial for fetal growth, and lack of this nutrient could be a reason behind child growth problems.
You can find folate in foods such as beans, leafy green veggies, citrus fruits, fortified grain products, meat, whole grains.
Vitamin D deficiency
Most of the people across the world are deficient of vitamin D. Vitamin D comes in forms such as D2 and D3. You can get D2 from plant foods whereas D3 comes from animal foods. Our body can also get a healthy dose of vitamin D when the skin gets exposed to sunrays.
Talk to your doctor to know about your recommended dose of vitamin D per day.
Magnesium is another nutrient available in more than 200 distinct enzymes in the human body and plays a vital role in flushing out the toxins from the body, thus helping avoid cell damage from external factors. Magnesium is also essential to reduce stress and aids in weight management.
You can get a good dose of this nutrient from foods such as dark leafy greens, avocados, whole grains, fish, beans, nuts, and seeds.
Calcium is necessary for stronger bones and teeth and helps prevent conditions such as osteoporosis. Calcium is also essential to regulate muscle contractions and can even help prevent certain forms of cancer.
You can get calcium from milk, yogurt, dark green veggies such as spinach and kale, legumes, certain fruits, and sardines.
Vitamin B3 deficiency
Niacin or vitamin B3 helps the body to convert food into energy, and lack of niacin can cause a condition called pellagra. This condition can cause skin disorders, diarrhea, dementia. You can get this nutrient in the form of supplements. Talk to your doctor to know the right dosage.
Fiber comes in both forms: soluble and insoluble. Fiber helps tame insulin spikes, which result from excessive consumption of sugar and helps lower the risks of type-2 diabetes. It is available in fruits, veggies, beans, nuts, oats. Increasing its intake can impact your overall health in a better way.
Deficiency of Omega-3s
Omega 3s are healthy fats and having them have multiple benefits on your overall health. Get healthy fats from fish, flaxseeds, avocado, seeds, nuts, and olive oil. Eating foods that are high in omega3s can help lower inflammation, improves brain health, and reduce heart-threatening triglycerides.
Addressing these nutrient deficiencies with these remedies can help overcome many of the symptoms of nutrient deficiencies. Get the right amount of nutrients to lead a healthy, happy, and fuller life.