- Nutritional deficiency happens when your body does not have the essential nutrients like vitamins and minerals.
- Nutrients are of two types namely, the macronutrients and micronutrients.
- The vitamins and minerals that some people are probably missing are Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Calcium, Fiber, Iron, Magnesium, and Potassium.
The body can stay healthy and function well if an individual has enough nutrients such as vitamins and minerals. However, some people probably thought that taking multivitamins is sufficient to acquire the needed nutrients.
Unknowingly, these nutrients can be taken from the food you consume each day. There are two kinds of nutrients, which are macronutrients and micronutrients.
Macronutrients are the nutrients that people must eat each day. These include proteins, fats, and carbohydrates. Meanwhile, the micronutrients are the vitamins and minerals that can make your body strong and healthy.
In one instance, you lack micronutrients, you will have nutrient deficiency. This will make your body and immune system weak. Also, you will feel tax and irritable always. You might also have a higher risk of acquiring certain diseases in the long-term.
The U.S. Department of Agriculture reveals which micronutrients Americans might probably be missing.
Among these vitamins and minerals are the following:
- Vitamin A
Vitamin A can improve your eyesight, induce cell growth and a healthy immune system. Besides, it can also enhance neurological function and skin health. Vitamin A is of two types namely the retinoids that come from animals and Beta-carotene, which derive from plants. Foods that are rich in Vitamin A are those bright-colored vegetables such as carrots, bell peppers, sweet potatoes, mangoes, papaya, eggs, cantaloupe, apricots, and berries. Liver, cod liver oil, spinach, kale, butter, cheeses, and raw milk are also good sources of Vitamin A.
- Vitamin B6
Foods that are rich in Vitamin B6 are tuna, beef, pork, chicken, tofu, fish, pistachios, sunflower seeds, sesame seeds, avocados, potatoes, sweet potatoes, and bananas. Vitamin B6 regulates your mood and sleep. It also keeps the immune system and nervous system. It is significant for the development of the brain.
- Vitamin B12
Vitamin B12 helps in the formation of red blood cells and regulates metabolism. It also maintains the central nervous system. You may have this vitamin in foods such as fish, fortified tofu, clams, low-fat beef, liver, crab, eggs, cheese, low-fat dairy and fortified cereal.
- Vitamin C
Vitamin C not only boosts the immune system but also can treat diseases such as common cold, scurvy, wounds, cataracts, and lead toxicity. It also prevents diseases like cancer and maintains the elasticity of your skin. Consume foods such as citrus fruits, vegetables, and berries to have enough Vitamin C.
- Vitamin D
Vitamin D has many health benefits that you might not think of. Among them include boosting the immune system, developing the bones making them stronger, enhancing muscle function, reducing depression, maintaining cardiovascular health and weight loss, fighting diabetes and treating disease like rickets.
Foods that are great sources of Vitamin D include eggs, fortified orange juice, pork chop, fortified tofu, fortified milk substitutes, mushrooms, fish, yogurt, and fortified breakfast cereals.
Calcium can make your bones strong and enhances your nerve function, blood flow, and muscles. Oranges, broccoli, almonds, and milk are among the foods rich in Calcium.
Fiber regulates digestion and reduces cholesterol in the body. You may have this nutrient if you consume whole grains, beans, nuts, fruits like apples, pears, papaya, strawberry, avocado, and vegetables such as acorn squash, green peas, and butternut squash.
Iron can increase your energy levels, help in the production of white blood cells, and enhance mental thinking. Foods like tofu, fish, meat, whole grains, beans, broccoli, and spinach contain iron.
This mineral can keep your heart beats normally, regulate blood pressure, and make your bones strong. Leafy greens, grain cereals, beans, and nuts are good sources of magnesium.
Bananas, yogurt, beans, sweet potatoes, and avocados have this mineral. Potassium helps in lowering the blood pressure and hinders the formation of kidney stones. About 56% of Americans failed to meet the recommended intake of potassium, which is 4,700 milligrams each day.
Source: The Daily Meal