- By Iram Hussain
- Mon, 27 Jan 2025 05:39 PM (IST)
- Source:JND
Proper nutrition composition is essential for our body's optimal functioning. Adequate nutrition ensures efficient energy production, supports immune function and maintains a healthy weight. If you’re experiencing problems like fatigue, dry skin or brittle hair, then you probably may be lacking essential nutrients. A balanced diet provides the elements necessary for optimal health, but sometimes, even with a healthy diet, deficiencies can occur. If left unaddressed, these deficiencies can increase the risk of chronic diseases while compromising quality of life.
In a conversation with Jagran English, Dr. Iqra, Senior Consultant, Nutrition And Dietetics, Max Speciality Centre Noida listed some common nutrient deficiencies that may occur in the body and their sources to fix them.
Common Nutrient Deficiencies
Iron Deficiency
Iron is essential for transporting oxygen to cells. A deficiency can lead to fatigue, weakness and shortness of breath.
Eat: Red meat, Green leafy vegetables, beans, dates, jaggery, beetroot, pumpkin seed, carrot, pomegranate and fortified cereals.
Omega-3 Deficiency
Omega-3 fatty acids support skin and hair health. A deficiency can cause dry skin, hair loss, and brittle nails.
Eat: Fatty fish (salmon, sardines), flaxseeds, chia seeds, almonds and walnuts.
Vitamin C Deficiency
Vitamin C is crucial for collagen production and wound healing. A deficiency can lead to slow wound healing, easy bruising and bleeding gums.
Eat: Citrus fruits (Oranges, lemon, Grapes), strawberries, cherry, amla.
Magnesium Deficiency
Magnesium supports muscle function and nerve transmission. A deficiency can cause muscle cramps, weakness and fatigue.
Eat: Green leafy vegetables (spinach, kale), nuts (almonds, cashews, walnuts), seeds (pumpkin, sesame) and whole grains.
Vitamin A Deficiency
Vitamin A is essential for healthy vision, immune function, and skin health. A deficiency can cause poor night vision, dry skin and impaired immune function.
Eat: Sweet potatoes, carrots, Green leafy vegetables and fatty fish.
Vitamin D Deficiency
Vitamin D supports mood regulation, bone health and immune function. A deficiency can cause mood swings, depression and seasonal affective disorder.
Eat: Fatty fish (salmon), fortified dairy products and sunlight exposure.
Fibre Deficiency
Fibre supports healthy digestion, satiety, and blood sugar control. A deficiency can cause constipation, bloating and poor digestion.
Eat: Whole grains (brown rice, quinoa), legumes (beans, lentils), all fruits and vegetables (Raw Salad).
Biotin Deficiency
Biotin supports hair, nail and skin health. A deficiency can cause brittle hair and nails, skin rashes, and impaired immune function.
Eat: Nuts (Almonds, walnuts), seeds (Sunflower, Pumpkin), eggs and whole grains.
ALSO READ: Do You Always Feel Tired? 5 Deficiencies You May Suffer From
