DEFICIENCY OF VITAMINS AND MINERALS
By
Arthur Aranha
Vitamins and Minerals play a very important role in human health. The various organs of the body need these vitamins and minerals to perform to their fullest. Any deficiency of vitamins and minerals impact the day to day functioning of the body. Let us see in brief the symptoms of the deficiency of some of the Vitamins and minerals and where to find them.
Symptoms of deficiency of vitamins and minerals :
| Sr.No. | Type of Vitamin/Mineral | Symptoms on deficiency |
|---|---|---|
| 1 | Vitamin B12 | Tingling in hands and feet, tiredness, wieght loss, yellow skin and nausea etc |
| 2 | Vitamin D | Pain in the bones, tiredness, change in mood, muscle weakness, hair loss etc. |
| 3 | Potassium | Muscle cramps/body pain, muscle weakness |
| 4 | Magnesium | Muscle cramps/body pain |
| 5 | Zinc | Rough and dry skin, pimples, slow wound healing etc. |
| 6 | Iron | Pale skin, lack of energy, shortness of breath and rapid heartbeat etc. |
WHERE TO FIND THESE VITAMINS AND MINERALS?
| Sr.No. | Type | Sources |
|---|---|---|
| 1 | Vitamin B12 | Eggs,Spinach,Beetroot, Mushrooms, Carrots,Sprouts and Fruits like Apple, Banana, Berries, Mango. |
| 2 | Vitamin D | Sunlight, Mushrooms, Fortified cereals, Fortified Almond milk, Orange, Banana, Palak, Tofu and Broccoli |
| 3 | Potassium | Bananas, Sweet Potato, Beetroot, Spinach, Avocado, coconut water, Lentils and Broccoli |
| 4 | Zinc | Seafoods, Oats, Pumpkin seeds, Chickpea, Cashew Nuts, Fruits and Vegetables |
| 5 | Magnesium | Spinach, Chickpeas, Almonds, Cashew Nuts, Avocado, Pumpkin Seeds, Soya, Tofu. |
| 6 | Iron | Fish, Eggs, Beans, Leafy Green Vegetables, Black Raisins, Prunes, Whole grains, Nuts and Seeds, Lentils, Tofu, Jaggery etc. |
Disclaimer : The content including any advice on this website is from own experience and based on information collected from other sources. This is shared for general information only and is in no way substitute for qualified medical opinion. Please consult your own doctor for more information.