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Effective Tips to Naturally Prevent Nutritional Deficiencies

In a competitive world, where we expect ourselves to give our best in the field that we are working, staying fit and healthy is a must.
Vitamins and minerals are vital nutrients for the smooth functioning of our bodies. When we face any vulnerability that is caused by a lack of nutrients, we get in touch with doctors and start the prescribed medication without even understanding how and why our body is getting deficient. It's our body and we should learn to understand our health well. 
So whenever we feel sick or face fatigue, it's important to understand the common signals that our body gives and get better with those deficiencies naturally rather than taking medicines that can create side effects on health if continued for long term.

Nutritional Foods

Here are some most common nutrient deficiencies that our body face and how we can treat nutrient deficiency.

1. Calcium 

For strong bone and strong teeth calcium is essential. It is said to be the most abundant and consisting of at least 99% in our body. Deficiency in calcium occurs when the amount of calcium in our blood gets low. 
There are symptoms that people face like muscle cramping, muscle ache, the tingling finger when they have a calcium deficiency. Serious issues like heart-related diseases and high blood pressure are also linked to the deficiency of calcium.

The best way we can avoid getting deficient is by consuming food that is rich in calcium. Besides milk and milk products that are commonly known to be high in calcium, there are other foods that can help you to conquer calcium deficiency. Foods such as soybeans, almonds, green vegetables such as broccoli, okra, cabbage, sardine, and whey protein are enriched in calcium. Adding and ingesting these foods in your daily diet for 3 months can help you overcome your calcium deficit. A rich diet should be addressed.


3. Iron

Insufficient Iron nutrients or excessive blood loss during a period or during delivery can lead to iron deficiency. 
Iron is the part of red blood cells that carries oxygen through the body by creating hemoglobin. Iron deficiency can cause anemia. 
The common symptoms of iron deficiency are fatigue, dizziness, cold hands or feet, abnormally pale or yellow skin.
Iron deficiency is one of the common shortcomings that doctors find in many people regardless of gender. 

It is essential to eat food that is enriched with iron to prevent deficiencies. One of the best ways to add iron intake is to eat daily like dark green leafy vegetables in the diet. Other foods high in Iron are legumes, lentils, beans and peas, potatoes, mushrooms, olives, whole grains, oats, quinoa. 

Iron is a mineral that is essential to the smooth running of the human body. Adding these foods to your regular diet will help you get enough nutrients for iron.

4. Zinc

Zinc nutrients are essential for the proper functioning of the body's defensive (immune) system. It plays a role in our digestive system's cell division, cell formation, wound healing, and breakdown of the food we eat and thereby help the smoother digestion process. 
A lack of zinc can increase a person's vulnerability to disease and illness. 
Zinc deficiency in men can also result in low testosterone, which may result in sluggish growth of the beard or no muscle mass. 
In females, zinc deficiency can create adverse effects on the fetus during pregnancy. 

Thus, with Iron, Zinc is also one of the most important nutrients needed by our body. Zinc deficiency may be caused by reduced dietary consumption, poor absorption, increased loss, or increased body use of zinc. 
Zinc is important for killing dangerous bacteria and viruses and for keeping our immunity high. When we're deficient in zinc, our immunity begins to get weak. Besides this, one of the prominent signs of zinc deficiency is break-out of acne, skin issue, loss of taste, loss of appetite, and delayed growth in childhood. 
Meat, shellfish, crabs, and eggs are excellent sources of zinc. Cereals, milk, dairy products, vegetables, Mushroom, Garlic will also help you meet the daily zinc requirement.

5. Magnesium

Magnesium is a mineral that is essential for the working of our body. Magnesium helps to maintain normal blood pressure, healthy bones, and a smooth flow of heart working. 
Adults that eat less than the required amount of magnesium are more likely to get with significant disorders of health such as heart disease, diabetes, and even cancer. 
Dark chocolate is also high in iron, copper, and manganese along with magnesium, and contains pro-biotic fibers that feed your healthy gut bacteria. Also, foods rich in magnesium are fruits and vegetables such as avocado, banana, tofu, legumes, green leafy vegetables, fish such as mackerel, salmon.
Magnesium is useful in controlling chemical reactions that occur in and thus aid in maintaining good health. Eating foods enriched in magnesium can help in preventing high blood pressure in people with hypertension.

6. Vitamin A

Vitamin A is very essential for good vision, healthy soft tissues, and a membrane. Vitamin A is known to support the kidney, liver, lungs, and heart function properly. There's no question that vitamin A is still seen as one of the essential nutrients.
Vitamin A deficiency may cause poor eyesight or blindness, respiratory tract problems, gastrointestinal and urinary infections, people who are very young, pregnant, breastfeeding, or who have a liver or nutrient absorption disorder are more likely to have a deficiency in vitamin A. Eggs, cereals, skimmed milk, vegetables and fruits in orange or yellow color and beta-carotene are the best sources of vitamin A.

7. Vitamin B

Vitamin B plays a vital role in maintaining cell health and maintaining you energized for the rest of the day. Not all vitamin B forms do likewise. Additionally, numerous vitamin B types come from different food types. For example, vitamin B-12 is found mostly in meat and dairy products. B-7 and B-9 (and, to some measure, B-1, and B-2) exist in fruit and vegetables. Any of these deficiencies can lead to health problems. 

Symptoms that suggest that you have low vitamin B nutrients are-If you've cracked heels or ulcers in your mouth, you may have a vitamin B2 deficiency. Or if you experience redness around your nose or forehead or body infection, there may be a chance you are facing a deficiency of vitamin B.
In order to fulfill the need of vitamins for our body, we should stop eating outside food. And stress should be given to eat homemade food that includes vegetables, meat, fish, dal, peas, roti, eggs, and other foods that can provide sufficient vitamin nutrients to our body.
People who mostly face vitamin B deficiency are at large are older adults and pregnant women.

8. Vitamin C

In reality, vitamin C is an antioxidant that makes your skin glow and keeps your immunity up. Also, it is important for the growth, development, and repair of all body tissues.

You may understand that you have vitamin c deficiency when you notice that your skin is getting dry and wrinkled, Severe discomfort and 
swelling in the joints, fatigue, constant swelling, and infections, etc. 
The best way to supplement the body with vitamin c is through daily consumption of fruits such as orange, papaya, guava, strawberries, lemon, Kale, Kiwis. Spinach, Parsley, Cabbage, Cauliflower are the top vegetables that are high in vitamin c.
Consuming this food daily in sufficient quantity is essential since our body is not bound to store vitamin c for a longer time.

Vitamin C-rich diet is an important step towards good health and preventing diseases. 

Bottom Line

Our diet that we follow everyday impacts a lot on our bodies. None of us are totally fit and we do face some of the other minor deficiencies. Though we may not notice them we must be experiencing some of the above-mentioned symptoms that directs that we are facing certain nutrient deficiency. 
There may not be a reason to panic at the moment but improving our eating habits is the need of an hour. Especially when we are witnessing so many serious health issues arising in society.
To save ourselves from health problems, we should stress keeping our immunity high and for that, we should stress on in-taking all the above-mentioned foods in a daily diet so that we can get all the important nutrients that keep us healthy and take care of our body. Doctors recommend adding foods in the diet that are high in nutrients rather than taking multivitamin supplements. It is also important to avoid eating junk food that can negatively impact our health. 

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