Every nutrient in our body plays an important role. Macro nutrients are those nutrients that our body requires in higher amounts than micronutrients but this does not make micronutrients less important. Due to the lack of nutrients in the body, due to insufficient intake from time to time, there is a deficiency of nutrients in the body. Our body shows various signs for the deficiency of various nutrients. They can be treated with food or nutritional supplements as per the advice of a doctor or a qualified nutritionist.
How deficiencies affect our body also varies according to age. Let’s look at some common nutrients and how their deficiencies affect us.
1) Iron- Deficiency of iron causes anemia, in which the number of your red blood cells and the ability of your blood to carry oxygen decreases. It is very common and causes fatigue and lowers immunity.
Sources – Organ meats, dark green leafy vegetables, beans, millet
2) Vitamin D- The most common deficiency would be vitamin D after B12. Deficiency also leads to bone loss, weak muscles and an increased risk of fractures.
Source- Sunlight, Cod liver oil, Egg yolk
3) Vitamin B12- Most vegetarians and vegans are deficient in this nutrient. Symptoms can range from headache, fatigue, lethargy to brain fog.
Source- Meat, eggs, dairy products, organ meats
4) Iodine- It is essential for the normal functioning of the thyroid gland. In children it causes physical and mental retardation (cretinism). Goiter is a late stage in adults where the thyroid gland becomes enlarged.
Sources: Eggs, dairy, fish, iodized salt
5) Calcium- Calcium is required for the maintenance of bones for healthy teeth and bone growth and mineralization from the early stage of life. Calcium deficiency in the later stages results in osteoporosis and leads to rickets (soft bones) in children.
Source- Ragi, Milk and Milk Products, Amarnath
6) Vitamin A- We all are told to eat carrots and green leafy vegetables since childhood as they are good for the eyes. Vitamin A deficiency not only damages the eyes, but it is essential for healthy hair and skin.
Source: Organ meats, sweet potatoes, dark green leafy vegetables
7) Magnesium- This mineral is not talked about, but did you know that magnesium is involved in more than 300 enzyme reactions in our body, making it extremely important. Magnesium is essential for bone and tooth structure, low intake may worsen pre-existing conditions or diabetes, heart disease, osteoporosis. People who suffer from muscle cramps and fatigue are advised to take magnesium supplements. If you have sleep disturbances, you may have a magnesium deficiency.
Source- Nuts, Green leafy vegetables, Dark chocolate
8) Protein- Macronutrient which can cause a lot of problems if not enough. Lack of protein leads to loss (wasting) of muscle mass. It leads to craving, fatigue, hair-skin-nails problem, stunted growth in children, higher risk for fractures.
Source- Eggs, Milk and Milk Products, Fish, Lean Meat
These are just some of the nutrients we have mentioned but as mentioned earlier each nutrient plays an important role. The key is to include variety in your diet. This way you’re not sure to miss out on any nutrients (especially micronutrients). Include all local and seasonal foods to make sure you are not deprived of any nutrients.
About the author: Ms. Prachi Shah is a Clinical Dietitian and Consulting Nutritionist, Founder, Health Habitat
(This material including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your own doctor for further details. NDTV does not claim responsibility for this information does.)