A balanced diet is the key to live a healthy and fit life. But we are too busy in our strenuous lifestyle where it becomes very difficult to maintain a healthy diet. This is a reason, people develop nutrient deficiencies especially women due to improper diet, hectic schedule, lack of knowledge of what to eat to maintain the nutrients. The nutrient deficiency can make you feel tired as well as increase the risk of certain diseases. But, the good news is that you can prevent nutrient deficiencies by choosing nutritional food in your diet. In this article, we are talking about some common nutrient deficiency that women should pay attention and take right food and supplements for it.
• Iron
It is a trace element in our body. Iron is a key component of the red blood cells which bind with hemoglobin and is responsible for transporting oxygen to the cells. Iron deficiency is generally found in women because of their menstruation. It can lead to various problems like a weakened immune system, anemia, fatigue, impaired brain function, dizziness, etc. The common sign of iron deficiency includes pale conjunctiva, thin concave nails, skin pallor, etc. To overcome iron deficiency you can include meat, beans, dark leafy vegetables, seeds in your diet.
• Vitamin D
It’s a fat-soluble vitamin that plays a vital role in maintaining your overall health ranging from bones, hair, skin, hormone, and more. The deficiency of Vitamin D increases the risk of fracture because it results in calcium deficiency. Some common symptoms of Vitamin D deficiency include weakness and bone loss. Women should include vitamin D-rich sources in the diet like egg yolks, natural sunlight, salmon, etc. It is recommended to check your Vitamin D3 frequently and if you are vegetarian then you should consume Vitamin D supplements.
• Calcium
This is the most important mineral required by our body for strong bones and teeth. It is also required for neurotransmission, muscle contraction, intracellular signaling as well as help in weight management. The key symptom of calcium deficiency is osteoporosis that generally found in women especially with multiple pregnancies. If you have calcium deficiency then focus on including dairy foods, almonds, dark green vegetables, and beans.
• Vitamin B12
Vitamin B12 is important for proper neurological function as well as support in the formation of red blood cells. This vitamin is mainly found in animal products only. If you are vegan then it is recommended to include vitaminB12 supplements in your diet. This deficiency is very common because of the inability to absorb this nutrient especially in those who are on acid-blocker medication and have inflammation in the small bowel. If you find the signs of a lemon yellow tint to the eyes and skin, thickened tongue then you may be suffering from its deficiency. Salmon, lamb, and eggs are good sources of vitamin B12.
• Protein
Protein is a macronutrient that is also called a building block of the muscles. Our skin, hair, and nails are made of o protein and are also responsible for developing the best hormones in the body. It boosts the energy level of the body for better performance, productivity, and overall well-being. The key symptoms of protein deficiency are brown skin on cheeks, loss of muscle mass, etc. By consuming the right dietary sources like legumes, cottage cheese, curd, fish, nuts, etc. you can overcome protein deficiency.
• Iodine
Iodine deficiency can adversely impact the thyroid hormone which is responsible for regulating metabolic changes, repair, and growth. For this, you should include the right source of iodine in your diet that includes fish, eggs, seaweed, etc.
To prevent such types of deficiencies you should focus on a healthy balanced diet that includes whole nutrient-dense food. Also, include necessary supplements that you can’t obtain from your diet alone.
