5 common vitamin deficiencies and how to increase their intake
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5 common vitamin deficiencies and how to increase their intake

Every vitamin and mineral has a unique effect on the human body that is essential for good health

5 common vitamin deficiencies and how to increase their intake

Every vitamin and mineral has a unique effect on the human body that is essential for good health. Many of them do not stay in the body for a long time(for various reasons) and sometimes, one needs to consume them additionally.

Although we try many different ways to add vitamins to our diet, sometimes our diet can lack enough doses of the vitamins needed. Increased deficiency of vitamins and minerals can lead to digestive issues, skin disorder, stunted growth of bones and in some cases dementia.

Here is the list of five common vitamins, their role in health, and ideas to include more of them in your lifestyle

Vitamin D: Vitamin D helps an individual absorb calcium necessary for healthy bones and teeth. Deficiency of this particular vitamin can lead to bone disease, heart problems, anxiety and various kinds of cancer. Although the unique thing about this vitamin is its main source is the Sun. So deficiency of vitamin D can arrive due to reasons like living in closed areas, less exposure to sunlight, living in cities with smog and air pollution

How to increase its intake: Nowadays, many different food items are fortified with vitamin D. Such as orange juice, milk and breakfast cereals. One can also contact their doctor if they do not consume non-vegetarian food. Whereas natural sources of vitamin D include fatty fishes such as:

  • Salmon
  • Herring
  • Tuna
  • Sardines
  • Mushrooms
  • Whole eggs

Vitamin B6: Vitamin B6 helps in regulating appetite, mood and sleep. According to Cleveland clinic, public research university in Cleveland B6 is a part of nearly 200 biochemical reactions in the human body. It is also required for cognitive abilities, and immune functioning and also helps make red blood cells. Experts say mostly elderly people are deficient in such vitamins.

How to increase its intake: A diet consisting of meats, vegetables and nuts can help. Other than that diet rich in the following food items can also help.

  • Baked potatoes
  • Bananas
  • Chicken
  • Garbanzo beans

Vitamin A: Vitamin A contributes to strong eyesight, healthy skin and immunity vitamin A is essential. One can extract vitamin A from its preformed substances like retinol and beta carotene. Later on, the body converts vitamin A from these substances.

How to increase its intake: One can get beta carotene from vegetables in green, orange and yellow colours of vegetables and fruits. Some of them are:

  • Carrots
  • Sweet potatoes
  • Winter squash
  • Spinach
  • Broccoli
  • Dairy products rich in preformed vitamin A such as eggs, milk, butter, cheese.

Folate and Folic Acid: This term is used to describe many different forms of vitamin B9. Vitamin B9 is important for the formation of red blood cells and the healthy growth, and function of cells. To prevent any birth defect pregnant women are also prescribed to consume folate in the first three weeks of pregnancy. A synthetic form of folate used in supplements and fortified foods is considered folic acid.

How to increase its intake: One can naturally increase the consumption of folate by simply increasing your consumption of the below-mentioned food.

  • Leafy green vegetables
  • Fruits — especially citrus fruits, melons and strawberries
  • Fruit juice with no added sugar
  • Legumes such as dried beans, lentils and peas

Vitamin B12: Vitamin B12 is responsible for keeping nerves and cells healthy. It aids in your body’s energy production and DNA. one has to observe this vitamin properly to reap its benefits. With age, will have less acid in your stomach to break down protein and release vitamin B12 from food. According to Cleveland, conditions like Crohn’s disease or medications such as proton pump inhibitors, H2 blockers and the diabetes drug metformin can interfere with the absorption of this vitamin.

How to increase its intake: People above the age of 50 are more prone to deficiency of vitamin B12. In such cases, you can always consult a doctor about consuming supplements. Usually, you can achieve vitamin B12 from the following shred food items.

  • Fish such as tuna, salmon and trout.
  • Clams
  • Meat.
  • Poultry
  • Eggs
  • Milk
  • Milk products like cheese
  • Fortified soy milk

Including the above-mentioned foods can also help you fight vitamin deficiencies. Along with this, remember to have a balanced diet.