For optimum health, the body must include all the nutrients. Only a diet high in nutrients may make this possible. Knowing which nutrient is most lacking in our bodies and which foods can make up for it is crucial for this.
- Iron
Red blood cells require iron as a necessary component. It functions to carry oxygen to our body’s cells along with haemoglobin. More than 25% of individuals worldwide are iron deficient. Iron deficiency affects 42 percent of young pregnant women and about 30% of women who are menstruation.
Red meat, organ meat, seafood, sardines, kidney beans, seeds, and green leafy vegetables are foods that address iron deficit.
- Iodine
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Iodine is a mineral that helps the body manufacture enough thyroid hormone. For the growth of the body, the maintenance of bones, and brain function, thyroid hormones are crucial. Children who lack iodine may develop dangerous illnesses. Mental impairment and aberrant development are the results of this.
Seaweed, salmon, dairy products, eggs, iodized salt, and other foods help those who are iodine deficient.
- Vitamin-D
Cholesterol present on the skin is used to make vitamin D. Sunlight is its main source. In other words, it is more common for those who reside far from the equator to be deficient in this nutrient. They are encouraged to take vitamin D supplements as a result. In India, vitamin D insufficiency affects over 76% of the population. Children frequently experience this deficit. Weak muscles and bones are among its symptoms. Additionally, a deficiency of vitamin D impairs immunity and raises the risk of cancer.
Foods that address vitamin D insufficiency include egg yolk, fatty salmon, and cod fish liver oil..
- Vitamin B12
A crucial vitamin is vitamin B12. Blood is created using it. The nervous system and brain work better as a result. As a result, vitamin B12 is required for the efficient operation of every cell in the body. Studies show that 80–90% of people who consume vegetarian and vegan diets are vitamin B12 deficient. Additionally, in 20% of individuals, this vitamin’s absorption declines with age. Anemia is its most prevalent symptom.
Shellfish, organ meats, meats, eggs, dairy products, and other foods that address Vitamin B12 insufficiency.
- Calcium
Calcium is crucial for maintaining healthy bones and teeth. It is necessary for the heart, muscles, and nerves to function. Weak bones are the main sign of calcium insufficiency.
Bone-forming foods include dairy products, dark green vegetables, seafood, and dairy products.
• Magnesium
It is necessary for the development of bones and teeth. Its paucity raises the risk of osteoporosis, metabolic syndrome, type 2 diabetes, and heart disease. Migraine, irregular pulse, muscle soreness, leg cramps, exhaustion, etc. are all signs of a magnesium deficit.
Dark chocolate, whole grains, almonds, green leafy vegetables, and other foods that address magnesium insufficiency.
