Your body needs a variety of nutrients and vitamins to function properly every day. Therefore, it is not important only how much you eat, but also what you eat. To make sure you have a sufficient apport of minerals and vitamins, you need to choose the right ingredients for a balanced diet. Otherwise, you may end up having one of the most common deficiencies which can affect your health. Many of them can pass undetected for a long time. Others have a bigger impact on your well-being and send you signs that sometimes are lacking from your body.
Your body’s biological processes need a balanced intake of various vitamins and nutrients. Listen to your body and give it healthy food that satisfies its needs.
Let’s go through the most common deficiencies people can have throughout their life:
Iron is essential for your body. It helps transport oxygen through your body. It is also the main component of red blood cells and it binds to the hemoglobin. According to studies, there more than 25% of all people worldwide have iron deficiency. The iron we so much need for our well-being is divided into heme and non-heme iron. The first variation is the one easier to absorb by your body and mainly found in food originated from animals. The other one, non-heme, is also found in plant-based food but it is not as easy absorbed by your body. Some of the most common symptoms of iron deficiency are impaired cognitive condition, fatigue, and weak immune system.
- VITAMIN D
Its purpose is to sustain bone and skin health and also sustain the nerve transmission in your body. It is easier to provide your body with vitamin D as it can be taken from exposure to sunlight. There are also alternative ways to take in the needed amount of vitamin D. Some of the best sources are fortified milk and yogurt, eggs, and fish meat. However, exposure to the sun every day is essential to increase the efficiency of your diet and the needed amount of vitamin D for healthy living. Symptoms that will trigger your attention are fatigue, ache in your muscles, and weakness.
- VITAMIN B12
The proper amount of vitamin B12 aids in the proper functioning of your brain and nerves. It is also an important element in the production of DNA. Vitamin B12 can be found in dairy products and fish and chicken meat. These aliments should be included in your diet for a balanced apport of nutrients. For vegetarians, however, these can be substituted with nutritional yeast and soy or almond milk. The most common symptoms of vitamin B12 deficiency are numbness (feet, legs, or hands), weakness, dizziness, memory loss, and even hallucination in most severe cases.
Make sure you take in all the vitamins your body needs!
Calcium is a synonym for healthy strong bones. It is also essential for nerve transmission and the proper functioning of your organs. Low levels of calcium in your body can lead to many heavy symptoms and trigger diseases. The best sources of calcium that can be easily included in your diet are dairy products, green vegetables, and fish meat. The symptoms that can be noticed and send you an alarm that something is wrong are muscle cramps, fragile bones, and abnormal heart rhythm. Untreated, over time, they will affect your health and your lifestyle.
It is a mineral that has a role in every function of your body. Brain, nerves, bone structure, and enzymes. A drop in the required level of magnesium will definitely have an impact on your body. It is the reason why magnesium deficiency has been linked to diseases such as heart disease, osteoporosis, and diabetes. Also, it can affect your metabolic system. The best sources of magnesium that can be included in your diet are nuts, whole grains, green vegetables, and even dark chocolate. If you have symptoms such as lack of appetite, nausea, fatigue, and even vomiting, they can be a sign of magnesium deficiency.
Do you have any deficiency?
It is part of the B-vitamins spectrum. The most common form of folate is folic acid. It is crucial in the production of DNA and genetic material as well as cell division and synthesis. Folate is naturally present in many foods and some great sources could be cereals, beans, lentils, and green vegetables. Generally, folate deficiency is characterized by symptoms of fatigue, and changes in the color of your hair, nails, and skin. This is the reason why folate deficiency is one of the most common deficiencies you need to know about. You should have a diversified diet that includes healthy foods to make sure your folate level stays at an optimum level.
It is another essential mineral for your body. It promotes the normal functioning of thyroid and thyroid hormones. Also, it aids in brain development, bone health, metabolic system. Iodine deficiency is one of the most common for the worldwide population. Some of the symptoms are fluctuations in your heart rate, trouble breathing, weight gain, and problems with the thyroid gland. Luckily, there are certain foods that are great sources of iodine such as fish, shellfish, dairy products and eggs.
Make sure you save this list of the most common deficiencies. For a healthy life and a balanced lifestyle, you should have a diversified diet that includes fresh fruits and vegetables and healthy meats.