People are now consuming more fats, sweets, and processed carbohydrates thanks to the impact of the modern diet, which only offers empty calories with no real nutritional value.
Nutrient deficiency: For effective functioning, our body needs both macronutrients and micronutrients. A nutritional shortage occurs when your body doesn’t get enough of a certain nutrient or can’t absorb it. We must rely on our diet for most essential nutrients because our bodies cannot create them. Having a balanced diet becomes crucial in this circumstance. Award-winning nutritionist Lovneet Batra says: “Preventing macro and micronutrient deficiencies is crucial and the best way to overcome any nutrient deficiencies is to ensure you eat a nutrient-dense, balanced diet.”
5 MOST COMMON NUTRIENT DEFICIENCIES
1. IRON: A common nutritional deficiency that can lead to anemia and fatigue.
How to overcome it? Increase iron-rich foods like amaranth, ragi, raisins, lentils, sesame seeds, and dark green leafy vegetables. Enhance absorption by consuming foods rich in vitamin C along with sources of iron. Cook food in cast iron cookware.
2. VITAMIN B12: Its deficiency is very common, especially in vegetarians, vegans and older adults.
How to overcome it? Include foods rich in B12: milk, chlorella, yogurt and fresh cheese. If you cannot meet your vitamin B12 requirements through diet alone, consider taking a vitamin B12 supplement.
3. VITAMIN D: It is a fat soluble vitamin that works like a steroid hormone in your body.
How to overcome it? Get exposure to sunlight and eat foods rich in vitamin D such as mushrooms, salmon, and egg yolks. Consider a supplement if recommended by a health professional.
4. IODINE: One of the most common nutrient deficiencies that can cause enlargement of the thyroid gland.
How to overcome it? Use iodized salt (contains iodine) in your cooking and food preparation. Include natural sources of iodine such as yogurt, dairy products, and prunes.
5. VITAMIN A: Its deficiency can lead to various health problems, particularly affecting vision and immune function. Vitamin A is a fat-soluble vitamin, meaning it requires dietary fat for absorption. Be sure to consume a balanced intake of healthy fats.
How to overcome it? Include foods rich in vitamin A bajra, green gram dal, amaranth leaves, sweet potato, papaya, mango, and sesame seeds.
It is always best to speak with a healthcare expert or registered dietitian for individualized advice based on your medical requirements and circumstances.
Published Date: June 25, 2023 9:47 AM IST
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