There are six important elements for building the human body, deficiency of which causes disruption of the balance of nutrients inside the body and lack of nutrition, as well as deficiency can cause many health problems including poor digestion, skin problems, weakness or imbalance in bone growth, and even dementia, and to you. 6 common nutrient deficiencies and their best sources, according to "onlymyhealth".
Iron deficiency
About 25% of the world's population suffers from iron deficiency, which is an essential nutrient for oxygen-rich blood, and iron is one of the most important components of red blood cells, as it helps transport oxygen throughout the body.
Excessive iron deficiency in the human body can lead to anemia, fatigue, and interrupted brain function. The best sources of iron are red meat, shellfish, beans, seeds, and green leafy vegetables.
iodine
Iodine deficiency is also common in people, and this nutrient is important for thyroid function and for the production of thyroid hormones. Thyroid hormones aid in body and bone growth and brain development. The most common symptom of iodine deficiency is an enlarged thyroid gland, also called a goitre. It may also lead to narrowness. Breathing and weight gain in children. Severe iodine deficiency can lead to retardation and growth problems. The best sources of iodine are seaweed, fish, dairy products, and eggs.
magnesium
Magnesium is also important to your bones and teeth just as calcium is responsible for maintaining their structure. A deficiency of this nutrient is associated with many severe health problems including type 2 diabetes, metabolic problems, heart disease, and osteoporosis. Other symptoms of magnesium deficiency are arrhythmias. Heart, muscle cramps, fatigue, and migraines, the best sources of magnesium are whole grains, nuts, dark chocolate, and dark green leafy vegetables.
Vitamin D
Sunlight and egg yolks are the best sources of vitamin D in the human body.Vitamin D is fat-soluble and plays the role of a steroid hormone in the body, as it travels to many cells of the body through the blood and is responsible for regulating genes, each cell of the body contains receptors Vitamin D, there can be a high risk of fractures, and muscle and bone weakness is one of the main symptoms of vitamin D deficiency. You must be exposed to excessive sunlight in order to recover from this nutrient deficiency.
Calcium
Calcium plays a major role in the formation of bones and teeth, and it is also important for maintaining the health of your bones, it is necessary for every cell and required for all functions of the body, the amount of calcium in the blood is greatly regulated, and an excess of these nutrients is stored in the bones, the most common symptom of calcium deficiency Osteoporosis is osteoporosis, which is a condition in which the bones are very soft and weak.The best sources of calcium are dairy products and dark green vegetables such as kale, spinach, and broccoli.
Vitamin B12
Vitamin B12 is an important vitamin for blood formation, brain and nervous system function however, the main problem is that our bodies cannot produce vitamin B12 on its own and we need to obtain it from our diet and supplements, the main source of Vitamin B12 is animal food products, so it appears. This deficiency is mostly in vegetarians, this nutrient deficiency can lead to megaloblastic anemia, which is a blood disorder that causes red blood cells to expand.The best sources of vitamin B12 are oysters, meat, eggs and dairy products.
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