14 common nutrients deficiency : symptoms , disease caused by deficiency and solutions
What is nutrients deficiency ( malnutrition ) ?
Our body needs different types of nutrients to perform it's function properly like vitamin, minerals which is also called micronutrients and these nutrients are not produced by body but taken from outside in which food it is present. Nutrients helps body to grow and prevent the body from the diseases. When is not able to absorb or get nutrition from outside a nutrition deficiency occur .
If this deficiency of nutrition is ignored it can lead to severe health problems .
Whenever our body is deficient in vitamin and mineral it gives us signal by understanding that signals we can understand our deficiency. Let know that signal we will come to know our deficiency , by knowing our deficiency we will be able treat our deficiency in nutrients at our own . We would not have to depend upon synthetic tablet . All we have to do a eat balanced diet , homely diet as much as possible.
1. Calcium deficiency :
Calcium is mineral which is necessary for bones . Calcium enables blood to clot. 99% of calcium is found in our bone and teeth.
Symptoms : cracking sounds from joints, tooth decay , white patches in skin , low sperm count , feel tired quickly , weird urge to eat raw rice and chalk .
Solutions :
1. Drink milk
2. Eat milk products, peanut butter, lotus seeds ( makhana )
3. Eat calcium carbonate ( chunna ) with plain fresh curd early morning in empty stomach.
Calcium deficient diseases : osteoporosis , osteomalacia.
2. Vitamin D :
Vitamin D is very important for body as vitamin D helps in absorption calcium . Deficiency of vitamin D leads to deficiency of calcium in a body which leads to weak bones.
Symptoms : muscle pain , mood swings , low bone density , muscle cramps.
Solutions: expose to sunlight for 15 min ( at morning before 9 am and at evening after 4 pm )
Vitamin D deficient diseases : Ricket
3. Vitamin C deficiency :
Vitamin c is essential for absorption of iron. It helps to produce collagen which is essential protein for number of tissues in a body . Collagen helps to regain healthy looking skin. Thus vitamin C is essential for healthy skin and nails.
Symptoms : gums bleeding
Solutions : eat indian gooseberry ( amla ), lemon , capsicum , guava , oranges .
4. Iron & hemoglobin deficiency
Iron is essential for production of haemoglobin , to boost energy and to build immune system . Haemoglobin in blood is essential for transferring oxygen from lungs to tissue.
Symptoms : white nails , dull lips , pale face , cold hand and feet , restless leg syndrome , shortness of breath , urge to eat ice .
Solutions : To increase iron simply eat food which is cooked in iron utensils , example- iron khadai.
Eat sweet potato, spinach , carrot , papaya.
To increase hemoglobin eat apple , carrot , beetroot , corn , pomegranate . Massage your body with oil and do regular exercise.
Iron deficiency diseases : anemia
5. Zinc deficiency :
Eating unhealthy and packaged food cause zinc deficiency. Low zinc level in men lowers the testosterone levels in male which results in low beard growth , sexual immaturity , fatigue , sexual immaturity and in women due to low zinc they face problem during pregnancy .
Symptoms : white signs on nail .
Solutions : eat nuts , seeds , lentils , legumes.
Zinc deficiency diseases : growth failure , sexual immaturity and low immunity.
Vitamin B deficiency :
B vitamin is a group of eight soluble vitamin which are required for nervous development , formation of RBCs , building immune system, maintenance of nails and skin.
Deficiency vitamin B occurs due to poor diet , genetic conditions, smoking and drinking habits.
Symptoms :
1. skin , hair and digestive problem.
2. Body pain.
3. Anxiety.
4. Depression.
Solutions : Just stop eating fast foods and unhealthy foods . Start eating fresh food which is cooked at home.
6. Vitamin B1 (Thiamine) deficiency :
Thiamine helps cells to convert carbohydrate into energy.
Symptoms : Horizontal lines on nail , suffers from wandering eyes.
Solutions :Eat sunflower seeds , spinach , green peas, legumes.
Vitamin B1 deficiency diseases : beriberi - muscle weakness , heart enlargement and failure.
7. Vitamin B2 (Riboflavin) deficiency :
Riboflavin works with other B vitamins and is important for growth and production of red blood cells.
Symptoms : crack heels , cracking corners of mouths , ulcers , blood shots eyes.
Solutions : Eat almonds , milk products , grapes .
Vitamin B2 deficiency diseases : dermatitis , cheilosis , glossitis.
8. Vitamin B6 (pyridoxal 5-phosphate) deficiency :
Pyridoxine helps the body to make hemoglobin and antibodies , and helps to maintain nerves and blood sugar.
Symptoms : Redness around nose , cheeks and forehead .
Solutions : Eat banana , spinach , sweet potato.
Vitamin B6 deficiency diseases : anemia.
9. Vitamin B7 (Biotin) deficiency:
Biotin is made by body using certain friendly bacteria in the guts , indigestion in body unable to produce biotin . So, to increase biotin level increase gut friendly bacteria , eat probiotic food like curd. Biotin is essential for food metabolism.
Avoid raw egg.
Symptoms : weak brittle nail , peeling cuticle , rough hair , hairfall , dandruff.
Solutions :
1. Eat curd mix with jaggery powder in empty stomach at morning.
2. Eat pickles and apple cider vinegar.
Biotin deficiency diseases : hair thinning or loss.
10. Vitamin B9 (Folic Acid) deficiency :
Vitamin B9 maintain metabolism and helps in supply of energy production has important role in production of RBCs . Folate also helps in brain development and nervous system functioning.
Symptoms : sensation of weakness , numbness and soreness of tounge.
Solutions : Eat beans, cereals , spinach, cabbage , citrus fruits , lentils.
Vitamin B9 deficiency diseases : megaloblastic anemia , neural tube deficit , birth defect , growth problem.
11. Vitamin B12 (cobalamin) deficiency:
Vitamin B12 helps in formation of red blood cells and is important for metabolism.
Symptoms : nails turns brown.
Solutions : Take intake of dairy products , almonds , cereals.
Vitamin B12 deficiency diseases : pernicious anemia , nerves damage.
12. Vitamin A deficiency :
Vitamin A helps , form and maintain healthy skin, teeth , bones and soft tissue .
Deficiency vitamin A occurs because of problem in liver as liver is not producing enough bile to break vitamin A . As vitamin A is fat soluble include fat like ghee and oil in your diet.
Symptoms : Night vision low , uneven nails.
Solutions : Take intake of oil, ghee , carrot , papaya.
Vitamin A deficiency diseases : blindness , infection prone.
13. Vitamin E deficiency :
Vitamin E helps with the formation of red blood cells and is an antioxidant. It support skin beauty and lower heart diseases.
Symptoms : Body cramps , white tounge.
Solutions : massage body with oil ,drink milk with few drops of almond oils , eat vegetables and almonds.
Vitamin E deficiency diseases : hemolytic anemia.
14. Iodine deficiency :
Deficiency of iodine caused improper thyroid function . Thyroid hormones regulates metabolism and way body utilizes carbs, proteins and fats. Thyroid problem further cause nutrition deficiency. Since iodine is not produced by body we have to take it from outside .
Symptoms : puffy eyes , loss of eyebrows , vertical lines on nails.
Solutions :
1. Eat home made foods.
2. Do exercise.
3. Eat iodised salt , soy milk , cheese and frozen yogurt.
Iodine deficiency diseases : goitre , mental retardation and dwarfism.
