Being health conscious is often associated with being slim. But, should it really merely be limited to it? The answer is sure-shot “no.” In fact, being healthy is a much deeper concept than what people usually think of.
This article throws light on 3 nutrient deficiencies that we often tend to overlook. More often, people become negligible towards their health at an early age, but that’s exactly when one must pay attention and improve their lifestyle in terms of habits, dietary intake, etc. After all, a balanced diet isn’t just a matter of reading. On a serious note, many macronutrients and micronutrients such as vitamins and minerals altogether make a wholesome meal which, if not taken in appropriate proportions, can have severe effects on one’s health.
Nutrient deficiencies are quite common in people nowadays, and one of the major reasons for this is unawareness of them. This article will walk you through the 3 most common micronutrients and/or nutrient deficiencies and ways to overcome them.
Table of Contents
3 MOST COMMON NUTRIENT DEFICIENCIES
Vitamin C Deficiency
Do you brush properly, that too three times a day? Even after taking proper measures for maintaining your dental health isn’t helping you with your gum bleeding, then it might be an alert that you are suffering from Vitamin C deficiency.
Vitamin C is of utmost importance for the health and skin-ageing of an individual. This nutrient does many wonders for our health, like collagen formation, tissue formation and repairs, bone development, maintaining muscle health, improving the healing process of the body, and recovering from lung infections (not common cold). Especially now that Covid-19 is all around, this vitamin is the most sought option as it strengthens the immune system as well. Also, it helps in better absorption of iron into the body.
Its deficiency can make one’s body a welcoming home for many diseases, to name a few, scurvy, weakening of the immune system, heart stroke, Alzheimer’s disease, cognitive disorders (short term memory loss), and cataract.
This nutrient deficiency can be identified by the following symptoms- problem with breathing, gum bleeding, prolonged time for a wound to get healed, and collagen degradation.
Scurvy is a serious disorder that actually reveals itself by way of tiredness, sore arms, bleeding from the skin, poor gum health, and severe diseases, including kidney failure and intestinal malabsorption. One noteworthy thing is that a month with poor dietary intake of Vitamin C can result in such serious problems.
Recommended Daily Quantity Intake
Where infants require 15 mg of Vitamin C daily, children in the age bracket 4 to 8 years need 25 mg of this nutrient on a daily basis. Growing kids and teenagers between the age bracket of 9 to 18 require between 45 to 75 mg of this vitamin. Ideal intake for adults is about 40 to 90 mg (for pregnant women- 90 mg & lactating women- 120 mg) per day.
Sources Of Vitamin C Intake
Fruits and vegetables are an incredible source to have Vitamin C. Citrus fruits like orange, pineapple, grapes, kiwi, and lemon generally possess a higher concentration of Vitamin C. Other sources include spinach, cabbage, guava, broccoli, apple, carrot, sprouts, capsicum, strawberry, plum, papaya and watermelon.
Iodine Deficiency
Iodine is a major requirement of the human body system to maintain the thyroid gland’s functioning effectively. Today, more than one-third of the global population is in the grip of iodine deficiency. Iodine stabilizes the heartbeat, improves brain functioning power, and regulates calorie count as well as body temperature.
A hub of diseases gets placed inside an individual’s body because of iodine deficiency; some of them are mental retardation and slower brain functioning, intense tiredness, goitre, lower body temperature, depression, and obesity.
Several studies have pointed toward the lower IQ level of kids due to reduced iodine concentration in the body. Pregnant women generally remain devoid of proper iodine intake, as a result of which the brain development of the foetus gets hindered. In fact, lactating women are exposed to a greater risk of this nutrient deficiency.
Recommended Daily Quantity Intake
The ideal daily intake for infants is 90-120 micrograms (mcg). For kids and teenagers between the age group of 4 to 13 years, it is 90 to 120 mcg, and for adults, it is 150 mcg. Pregnant women require 220 mcg of iodine intake daily, whereas, for lactating women, the ideal quantity intake is 290 mcg.
Sources Of Iodine Intake
Iodized salt is the most common and renowned source of iodine. Did you know incorporating 1g of iodized salt gives us 77 mcg (micrograms) of iodine? Other than that, soy milk, potatoes, strawberry, seafood, cow milk, cheese, raisins, and Bengal currant.
Iron Deficiency
Iron is among the most crucial minerals for an individual as it carries oxygen to the tissues and cells in the body. When the body doesn’t get the required quantity of iron intake, its deficiency can give birth to several chronic diseases such as anaemia, improper heart functioning, complications in pregnancy, and delayed physical and mental growth.
Anaemia is a much bigger concern in today’s world. It is associated with decreased count of red blood cells and can possibly occur due to improper absorption (of iron) in the body, heavy periods, childbirth, stomach ulcers, colon cancer, uterine fibroids, and urinary tract bleeding. Those with weak immune systems are more exposed to this.
Apart from carrying oxygen, iron is also responsible for maintaining cognitive function, immune system, and physical growth as well as mental growth of an individual. Almost 25 percent of the global population today is suffering from iron deficiency. This deficiency is most commonly seen, especially in vegetarians, women, kids and teenagers. Where Latent Iron Deficiency (LID) can be seen through symptoms such as fatigue, hair loss, brittle nails, muscle twitching, pale skin, loss of appetite, abnormal breathing, and frequent infections; if not treated within the time, it can take forms of aforementioned serious diseases.
Recommended Daily Quantity Intake
Seven milligrams (mg) of iron is sufficient for infants and toddlers. For growing kids (4 years or above) and teenagers, the ideal quantity intake is 10 to 15 mg. For young adults under 50 years of age, the intake must be more than 16.6 mg but less than 18 mg, and for those over 50, 8 mg per day is enough.
Sources Of Iron Intake
Before we start on iron-rich food sources, let me tell you one major way to get rid of iron deficiency- cooking food in an iron skillet can majorly help one cope up with this deficiency. Its sources include beans, seeds, leafy vegetables, red meat, tofu, lentils, broccoli, kale, mushrooms, pistachios, dark chocolate, legumes, and toasted sesame seeds.
In today’s fast-paced world, health is the price we pay for acquiring our dreams. Nutritional degradation is among several other factors that can turn into many dangerous scenarios if not taken care of properly. Undoubtedly, nutrients are building blocks for one’s good health and overall development. The above article aims to make you aware of some key nutrient deficiencies that grasp one’s health gradually and are pointed out very late, which is nobody’s first choice.
