As always stated, proper nutrition doesn’t just involve consuming certain foods, but rather it also involves consuming them in adequate proportion and right quantities.
Nutrient deficiencies alter bodily functions and processes and should be properly looked into. Here, we would highlight a few nutrient deficiencies.
Calcium
From our daily adverts or what we were taught, we all know calcium to be a very good bone builder (responsible for stronger bones and teeth). Well, the truth is that calcium is important for maintaining strong bones and controlling the muscle and nerve functions.
Good sources of calcium include; milk, yogurt,cheese, dark leafy greens. Inadequate or low calcium could lead to weak bones, fatigue, poor appetite, muscle cramps, abnormal heart rhythms.
Iron
Iron helps in the production of red blood cells. Low iron in the body could result in the inability of your body to effectively transport oxygen. This could be classified as an anemia and can also result in fatigue. Other effects of iron deficiencies include pale and dull skin, thin, sparse hair.
Foods such as white beans, chickpeas, kidney beans, oysters, beef, and spinach are good sources of iron.
Potassium
This helps the heart, the kidneys and other body organs work properly. An individual could easily lose potassium in a short time by excessive sweating, diarrhea, vomiting and a few others. Potassium deficiency include muscle weakness, constipation, weight loss and in tougher cases, an abnormal heart rhythm.
Good sources of potassium include beans, peas, bananas, whole grains, vegetables
Vitamin D
This vitamin in very important for bone health and its deficiency is really common because of its vague nature. Its symptoms include fatigue, muscle aches, weakness and a long term suffering could lead t softening of the bones which
Good sources of vitamin D include fish, egg yolks, cereals, milk.
Magnesium
This helps in energy production and also supports bone health. Its deficiencies could affect people who have certain medical conditions, those who take medications or consume too much alcohol. Its deficiencies could lead to appetite loss, nausea and vomiting, sand seizures, personality changes in more severe cases.
Almonds, peanuts, cashews, spinach and black beans are good sources of magnesium and should be consumed in order to prevent magnesium deficiency.
The best way to ensure you are living healthy and avoid nutrient deficiencies is to eat balanced and well nutritious diets. Food supplements or multivitamins could also work.
