7 Common Nutrient Deficiencies and How They Affect Health - World News Network

VMPL
New Delhi [India], July 4: The foundation of good health is an optimal diet, but many people are unaware that they are deficient in important vitamins and minerals. Here’s a fresh look at some of the most prevalent nutrient deficiencies, their consequences, and how to prevent them.
1. Iron Deficiency
Iron is vital for the production of hemoglobin, the protein that enables red blood cells to carry oxygen throughout the body. It also supports energy generation and immune function.
-Symptoms: Brittle nails, cold hands and feet, pale skin, dizziness, chronic fatigue, and recurrent infections. Severe deficiency may lead to anemia, reducing oxygen supply and affecting energy levels.
-Causes: Inadequate dietary intake, blood loss (e.g., menstruation), pregnancy-related needs, or poor absorption.
-Sources: Heme iron (animal-based: lean meats, liver, shellfish) and non-heme iron (plant-based: leafy greens, legumes, seeds, fortified cereals). Vitamin C enhances non-heme iron absorption.
-Prevention & Management: Eat iron-rich foods daily. Address causes like blood loss. Supplements should be taken under medical supervision to prevent toxicity.
2. Iodine Deficiency
Iodine is essential for thyroid hormone production, which regulates development, metabolism, and energy levels.
-Symptoms: Fatigue, weight changes, dry skin, goiter (neck swelling), and difficulty concentrating. Prolonged deficiency can impair children’s cognitive development.
-Causes: Use of non-iodized salt, iodine-depleted soil, or iodine-poor diets.
-Sources: Eggs, dairy, fish (e.g., cod), seaweed, and iodized salt.
-Prevention & Management: Include iodized salt or iodine-rich foods. Supplements may be required during pregnancy or in iodine-deficient regions – only under medical advice.
3. Vitamin D Deficiency
Vitamin D supports calcium absorption, bone health, and immune function.
-Symptoms: Muscle weakness, bone pain, higher risk of fractures. In children, it can cause rickets (soft, deformed bones).
-Causes: Low sunlight exposure, darker skin tone, poor dietary intake.
-Sources: Fatty fish (salmon, mackerel), egg yolks, fortified foods, sunlight.
-Prevention & Management: Get sunlight exposure, eat vitamin D-rich foods, and consider supplements especially in low-sunlight regions.
4. Vitamin B12 Deficiency
Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis.
-Symptoms: Tingling in hands/feet, fatigue, memory problems, confusion, swollen tongue. Severe deficiency can lead to nerve damage and anemia.
-Causes: Vegetarian/vegan diets, absorption issues, or low intrinsic factors.
-Sources: Meat, fish, eggs, dairy, fortified cereals.
-Prevention & Management: Vegans should consume fortified foods or supplements. Older adults or those with absorption issues may need higher-dose supplements or injections.
5. Calcium Deficiency
Calcium is essential for strong bones and teeth, muscle function, and nerve signaling.
-Symptoms: Numbness, brittle nails, muscle cramps, increased fracture risk. Severe cases can lead to osteoporosis or rickets.
-Causes: Inadequate intake, low vitamin D (needed for calcium absorption), poor absorption.
-Sources: Dairy, green veggies (kale, broccoli), canned fish with bones, fortified plant-based milk.
-Prevention & Management: Ensure daily intake of calcium and vitamin D. Supplements can help but should be used in moderation.
6. Vitamin A Deficiency
Vitamin A supports vision, immunity, and skin health.
-Symptoms: Dry eyes, rough skin, night blindness, higher infection risk. Severe deficiency may cause blindness, especially in children.
-Causes: Low-fat diets, poor dietary intake, fat malabsorption.
-Sources: Fish oils, liver, dairy, colorful veggies (carrots, sweet potatoes, spinach).
-Prevention & Management: Eat a varied diet with vitamin A-rich foods. Supplements may be necessary under medical guidance.
7. Magnesium Deficiency
Magnesium is involved in over 300 metabolic processes and supports energy production, muscle, and nerve health.
-Symptoms: Muscle cramps, migraines, fatigue, heart palpitations. Chronic deficiency may contribute to heart disease, high blood pressure, and osteoporosis.
-Causes: Poor intake, health conditions, medications affecting absorption.
-Sources: Leafy greens (spinach, kale), whole grains, nuts, seeds, dark chocolate.
-Prevention & Management: Consume magnesium-rich foods. Supplements can help but must be managed carefully.
Conclusion
Maintaining adequate levels of essential nutrients is vital for overall health and well-being. While a balanced diet meets most nutritional needs, supplements might be necessary in some situations. Regular health check-ups and personalized advice from medical professionals can help prevent deficiencies and support long-term vitality.
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