How to Prevent Nutrient Deficiencies

You would not even believe how common nutrient deficiencies are. You could have one without knowing it and while it doesn’t necessarily mean anything serious, it can affect your health in a million ways, figuratively speaking. Most of the Vitamin D we need can be obtained from sunlight. But ask yourself, when was it that you got up early and got some sunlight. Moreover, our days are invariably spent in offices with air conditioners, another reason for nutrient deficiencies.

Vitamin deficiency can cause a weakened immune system, reduce bone density, increase the risk of deadly diseases like cancers and heart disease. You might witness the nutrient deficiency symptoms in a few months but once you do, they persist and it takes months to restore the levels. You should be getting all the nutrition from the foods you eat, which means you must make smart choices. Consult nutritionists on chat or call with FITFEAST to find out the foods you should be eating to get the proper nutrition.

Nutrient Deficiency Prevention

• Get your fill of Iron

You may have an iron deficiency if you feel cold, weak, exhausted or short of breath. There’s no need to panic because this is one of the most common nutrient deficiencies in the world. Iron deficiency is common among vegetarians and vegans, women, and preschool children. Iron is required to transport oxygen to the cells and a deficiency means that you might fall ill often.

Consume chicken, red meat, turkey, cereals, lentils, and spinach to improve your iron levels. Have these with sources of Vitamin C like strawberries, bell peppers, kale, and oranges for the best absorption.

• Get some sunlight for Vitamin D

Vitamin D is essential for bone strength, good immune response, brain health, and a good mood. The only way to get Vitamin-D naturally is to expose your skin to sunlight but, for obvious reasons, that is not possible for everyone. You should try to get up early and get some sun. You can also restore your Vitamin-D levels by consuming milk, eggs, milk, and fatty fish. Consider taking Vitamin-D supplements if you’re a vegetarian.

• Dairy & Animal Products for Vitamin B12

If you have a Vitamin B12 deficiency, your body might be wanting for healthy red blood cells to function properly. You will feel tired, look pale, experience lightheadedness, lose balance, and might even be depressed. To avoid this nutrient deficiency you should incorporate a diet that includes milk, cheese, fish, turkey, yogurt, etc. Vegetarians should look for non-dairy sources of milk and substitutes for meat.

• Don’t miss out on Calcium

You must get enough calcium if you want strong bones and teeth. A calcium deficiency also affects your muscles, nerves, and hormones. A deficiency comprises your bone density which might lead to fragile bones and increase the risk of osteoporosis. Have calcium-rich foods like milk, fish, tofu, leafy greens, cheese yogurt, etc. You will also need Vitamin D and magnesium for proper absorption of calcium.

• Magnesium for energy

Sports drinks aren’t the only sources of electrolytes. Every bodily function in addition to cells and tissues in your brain and body require magnesium – an essential mineral and electrolyte. Magnesium deficiency causes insomnia, fatigue, muscle cramps, mood swings, and high blood pressure among other problems. Consume whole grains, almonds, black beans, dark chocolate, dark leafy grains, etc. to get your fill of magnesium.