A well-rounded diet promises to fulfil all nutritional requirements of our body. We take all the measures to add in a rainbow of vegetables, salads, fruits and drinks to our meals to scrounge all possible vitamins and minerals contained in various foods. While a good diet is essential for good health, it may still leave scope for nutritional deficiency. A number of factors play a role in affecting our body's ability to procure nutrients from the foods that we eat. Blame it on our sedentary lifestyle, adulterated foods, climate, age or just our genetic composition; we may lack proper nutrition. Now, the worrying issue is not being able to find out about it simply because we may not be aware about the underlying symptoms, or ignore them if they ever show up.
Ignorance is the root cause of all health related problems. If you learn which nutrients have more tendencies to abstain from your body, you can take extra efforts to obtain the same through your diet and also get a clinical test done regularly to keep a close watch.
Here is a list of some vitamins and minerals that are most susceptible to be insufficient in the body:
Vitamin D
The most important source of this 'sunshine vitamin' is the sunlight. There are very few foods that contain this vitamin. So, people who don't get enough sunlight fall prey to its deficiency.
How to treat it - Skip processed foods as much as possible as their contents may interfere with the enzymes that regulate vitamin D in the body. Eggs, fatty fish, liver and mushrooms are some foods that provide a good amount of vitamin D.
Eggs, fatty fish, liver and mushrooms are some foods that provide a good amount of vitamin D
Vitamin B12
It is required by the body for normal functioning of brain and blood flow. Vitamin B12 is mostly found in animal proteins so vegetarians stand a greater chance of facing its scarcity.
How to treat it - Foods like beef, eggs and other poultry items, sea foods like prawns and salmon - are very high in Vitamin B12 content.
Vegetarians can try to make up for this deficiency by consuming B12-fortified foods in larger quantities. Have cereals and non-diary drinks to replenish the lack of this vitamin.
Foods like beef, eggs and other poultry items, sea foods like prawns and salmon - are very high in Vitamin B12 content
Iron
According to The World Health Organization, iron deficiency, which leads to anaemia, is the most prevalent health problem across the globe. Vegetarians are at a higher risk of catching this deficiency than non-vegetarians as the iron found in plant sources cannot be easily absorbed.
How to treat it - Eat plant-based foods rich in nonheme iron - green leafy vegetables, legumes, iron-fortified cereals, beans, nuts and seeds.
If you are a non-vegetarian, consume more animal-based foods containing heme iron - poultry, fish and red meats.
Eat plant-based foods rich in nonheme iron - green leafy vegetables, legumes, iron-fortified cereals, beans, nuts and seeds
Calcium
It is a pertinent source for good bone and teeth health. It also strengthens heart muscles and nerves. Calcium deficiency is mostly found in women and elderly as their ability to absorb calcium from food is considered low.
How to treat it - Any diet rich in fresh and whole grain foods can go a long way to fuel your calcium intake. Dairy products are the biggest supplies of calcium to the body. Green leafy vegetables like kale, broccoli and spinach are also excellent sources of calcium.
Dairy products are the biggest supplies of calcium to the body
Magnesium
Magnesium forms an important cog in the wheel of nutrition but is vastly ignored. It contributes in smooth working of brain, heart, DNA synthesis and muscular system. Magnesium deficiency can lead to some irksome problems like depression, muscle cramps and muscle contraction - facts many of us didn't know.
How to treat it - Limit the intake of refined flours and foods. Have whole grain foods, green leafy vegetables, fish and lots of nuts and seeds.
Also Read: Why Do You Need More Magnesium In Your Daily Diet
Have whole grain foods, green leafy vegetables, fish and lots of nuts and seeds
To maintain a healthy nutrient composition, keep a watch on any abnormal developments in the body and symptoms like constant fatigue, fever and headaches. The best thing to do is get a blood test done to check for paucity of any nutritive element. Then, form a diet replete with particular healthy foods to attain your daily dose of nutrition.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.