Vitamin B12 to Vitamin D: The 5 Most Common Nutritional Deficiencies and How to Overcome Them

If your nutrient intake is less than the estimated average requirement, it can lead to nutrient deficiencies or nutrient deficiencies. Lack of nutrients can make the body unable to perform its functions normally, which can increase the risk of many diseases. Nutritionist Lavneet Batra wrote on her Instagram: “Preventing macro and micronutrient deficiencies is important and the best way to address any nutrient deficiencies is to make sure you eat a balanced, nutrient-dense diet.” Have been.” He talked about common nutritional deficiencies and how to overcome them.

5 Common Nutrient Deficiencies

1. Iron deficiency

Iron: A common nutritional deficiency that can lead to anemia and fatigue.

How to Overcome: Increase iron-rich foods like amaranth, ragi, raisins, lentils, sesame seeds and green leafy vegetables. Increase absorption by consuming iron sources as well as foods containing vitamin C. Cook food in cast iron utensils.

2. Vitamin B12 deficiency

vitamin b12: Vitamin B12 deficiency is very common, especially among vegetarians, vegans and older adults.

How to Overcome: Include foods rich in B12 milk, chlorella, yogurt and fresh cheese If you are unable to meet your vitamin B12 requirements through diet alone, consider taking a vitamin B12 supplement.

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3. Vitamin D deficiency

vitamin D: Vitamin D is a fat-soluble vitamin that acts like a steroid hormone in your body.

How to Overcome: Get sunlight and eat foods rich in vitamin D like mushrooms, salmon and egg yolks. Consider supplements if recommended by a healthcare professional.

4. Iodine Deficiency

Iodine: One of the most common nutritional deficiencies that can cause an enlarged thyroid gland.

How to Overcome: Use iodized salt (iodized) in your cooking and food preparation. Include natural sources of iodine such as yogurt, dairy products and prunes.

5. Vitamin A deficiency

Vitamin A: Vitamin A deficiency can lead to various health problems, especially affecting vision and immune function.

How to Overcome: Foods rich in vitamin A include millet, green gram dal, amaranth leaves, sweet potato, papaya, mango and sesame seeds. Vitamin A is a fat-soluble vitamin, meaning it requires dietary fat for absorption. Make sure you have a balanced intake of healthy fats.

Check out Lavneet’s post below:

As nutritionists point out, although these are general guidelines, one should always check with a qualified doctor or nutritionist before making decisions about how to deal with nutritional deficiencies. “Remember, it is always best to consult a healthcare professional or registered dietitian for personalized guidance based on your specific needs and health conditions,” says Lavneet in her social media post.