If you consume more sugar, saturated fats, and grains, and no fruits and vegetables, you’re getting inadequate amounts of various minerals, vitamins, and other essential nutrients required for various bodily activities. According to the World Health Organization, more than 2 billion people worldwide suffer from micronutrient malfunction. This blog will guide you on the most prevalent nutrient deficiencies, particularly during the winter season.
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Iron- Nutrient Deficiencies
Iron is a vital mineral and a component of red blood cells, where it combines with hemoglobin to transport oxygen to your cells.
Impacting almost 1.62 billion people globally, iron insufficiency is one of the most common nutrient deficiencies. In children, this figure jumps to 47% of the total population. They are very likely to be anemic unless given iron-fortified or iron-rich diets.
Due to monthly blood loss, around 30% of menstruating women and up to 42% of young, pregnant women may be iron deficient.
Anemia is the most prevalent symptom of iron deficiency, in which the amount of red blood cells reduces, affecting the ability of your blood to carry oxygen. It leads to impaired brain function, weakness, tiredness, and a weakened immune system.
This dentist who does dental implants in Chattanooga also adds that due to the changes in their body, pregnant women are more susceptible to iron deficiency, and this could lead to higher risks of periodontal diseases.
Foods like shellfish, red meat, organ, beans, green and leafy vegetables, seeds of different fruits like pumpkin, squash are rich sources of iron.
Vitamin C, in particular, can help with iron absorption. Vitamin-C-rich foods will help maximize your rate of iron absorption when taken with iron-rich foods.
However, too much iron can be dangerous, so be sure you’re getting the right amount and not overdoing it.
Iodine regulates the production of your thyroid hormones and balances the function of your thyroid gland. It’s an essential mineral that controls the formation of your thyroid hormones that play a role in various biological activities, including bone health, brain development, and growth. They also keep your metabolic rate in check.
Nearly 2 billion people suffer from iodine insufficiency globally. An enlarged thyroid gland, often known as goiter, is the most prevalent symptom of iodine insufficiency. It can also cause weight gain, shortness of breath, and an increase in heart rate. Iodine shortage in children can lead to serious health problems such as developmental abnormalities and mental retardation.
Eggs, fish, dietary sources, seaweed are the best dietary sources of iodine. Some countries have made it compulsory to incorporate iodine in table salt, which has helped lower the frequency of deficiencies.
Vitamin D is a fat-soluble vitamin that aids in the regulation of calcium and phosphate levels in your body. These nutrients are required to maintain the health of your bones, muscles, and teeth.
A deficiency of vitamin D can cause growth delays and bone malformations in children, such as rickets. In adults, it increases your risk of fractures and causes bone discomfort, known as osteomalacia. Vitamin D insufficiency also leads to a weakened immune system and an increased risk of cancer.
Sunlight is the best source of vitamin D. When it hits your body, the vitamin D receptors found in nearly every cell of your body are activated. They start converting the cholesterol in your body into vitamin D. This is why people who live near the polar regions, where sunlight is limited, are at a greater risk of vitamin D deficiencies unless they take a dietary supplement.
While few foods contain considerable amounts of vitamin D, the best dietary sources are egg yolks, cod liver oil, and fatty fish such as trout, sardines, salmon, and mackerel.
Calcium is the most abundant mineral in your body. It helps in the formation of bones and teeth, and it keeps your tissue rigid, robust, and flexible, allowing proper physical movement.
Blood artery contraction and dilation, blood clotting, neuronal transmission, muscle activity, and hormone secretion are all mediated by the small ionized pools of calcium found in the circulatory system.
Calcium is essential for almost every process in your body. Without it, your nerves, muscles, and even heart would not be able to function.
A long-term calcium deficiency can lead to cataracts, osteoporosis, dental issues, and alterations in the brain. There are no early symptoms for calcium deficiency as they’re mostly very mild, but if not treated within time, it might become life-threatening.
a person holding dietary supplements in hand
Dairy products, green vegetables, fish are all rich sources of calcium. However, if you’re highly deficient, you must consider taking dietary supplements.
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