Understanding deficiency diseases:
Everything is getting advanced in this fast-paced world except our way of living; it’s becoming highly sedentary day by day, and because of poor eating habits, many people suffer from various deficiency diseases, and it’s even getting more problematic.
These nutritional deficiency diseases take place when the body does not receive the essential nutrients needed to function better. So in this blog, we will be exploring seven common nutrient deficiency diseases and their symptoms to help you identify early signs of nutrient deficiency and take preventive steps for a healthier life.
Watch this video of ours to better understand nutritional deficiencies and learn how to manage them effectively.
Common nutritional deficiency diseases:
1. Iron deficiency:
Anemia is one of the most common issues due to iron deficiency, affecting millions worldwide.
Signs and symptoms:
Fatigue, weakness, brittle nails, shortness of breath, and dizziness. Additionally, some people also experience cold hands and feet.
Things to add to your diet:
- Try to include iron-rich food like green leafy vegetables and iron-fortified food items.
- Try to add vitamin C foods like amla, papaya and fruits and veggies, as vitamin C enhances iron absorption for our body.
- You can also take iron supplements if needed, but this should be advised by a doctor.
2. Iodine deficiency:
This deficiency can disrupt the functioning of thyroid hormone production in our body, which can lead to slow metabolism, difficulty in losing weight, fatigue and sometimes developmental issues that can also arise, especially in children.
Signs and symptoms:
Goiter (it’s a swollen thyroid gland), sudden weight gain or weight loss, very dry skin, hair fall and it might also cause developmental delays in children, which can lead to pregnancy complications.
Things to Add to Your Diet:
- Try to add iodised salt in your meals.
- Dairy products like yogurt, cheese and milk are great sources of iodine that you can add to your diet.
3. Vitamin D deficiency:
If we are deficient in vitamin D, it can cause rickets in children and osteoporosis in adults. It also lowers our immunity and makes us more prone to having issues with bones and muscles.
Signs and symptoms:
Common symptoms are weakness, depression, mood swings, problems with bones and muscles, being more prone to infections, and slow healing.
Things to Add to Your Diet:
- The best source to get vitamin D is sunlight, and the ideal time for sunbathing is morning (before 10 AM) or late afternoon (after 4 PM) to avoid the harsh midday sun and reduce the risk of skin damage. Naturally, this nutrient is not available in many food sources.
- But we can add vitamin D-fortified products and a few items like mushrooms and dairy products to our diet.
4. Vitamin B12 deficiency:
B12 deficiency is directly related to neurological issues if not taken seriously. It also affects the production of red blood cells, which can lead to issues like anemia, fatigue, nerve damage, and memory problems.
Signs and symptoms:
Common symptoms of this micronutrient deficiency are tingling sensations in the body, weakness, shortness of breath, numbness, nerve issues, and difficulty concentrating.
Things to Add to Your Diet:
- Dairy products are best to add for Vitamin B12; other than this, you can include fruits and vegetables, nutritional yeast and plant-based milk as well.
- If the B12 is very low, doctors may sometimes prescribe injections or supplements.
5. Calcium deficiency:
A disease caused by a deficiency of calcium increases the risk of having osteoporosis, fractures, and joint pain. It also affects heart health, immunity and problems with nerve signaling.
Signs and symptoms:
Pain in bones, muscle cramps, recurring fractures, muscle spasms, weakness, memory problems, and increased heartbeat with high blood pressure.
Things to Add to Your Diet:
You can add green leafy vegetables to your diet like spinach, kale, and bok choy 2-3 times a week, but avoid it if you have thyroid.
Rest, nuts and seeds, dairy products, ragi millet and plant based items like cereals and tofu can be added. With this, you can also pair calcium with vitamin D, which helps reduce the risk of disease caused by deficiency of calcium.
6. Vitamin A deficiency:
Vitamin A deficiency affects our vision, hampers our immunity and can lead to issues like dry eyes, bad eyesight, night blindness, and if not taken seriously, can cause permanent damage to our eyes.
Signs and symptoms:
A nutrient deficiency of vitamin A can cause night blindness, dry or irritated corneal damage, rough hair and increased hair fall and in children, it can be a reason for delayed growth.
Things to Add to Your Diet:
- Try to include a rainbow of fruits and vegetables, which simply means to include all the seasonal things like carrots, oranges, pumpkins, and apples. Try to add as many colorful things to your diet.
- A diet rich in vitamin A helps us with better skin, vision and a healthy immune system. Pairing these foods with a physical activity schedule like our 14-day yoga challenge can further enhance your overall well-being and vitality.
7. Vitamin C deficiency:
The deficiency of vitamin C causes a condition called scurvy. It is one of the oldest known vitamin nutritional deficiency diseases that result from insufficient vitamin C intake.
It also affects our collagen production, which eventually damages our tissues and blood vessels.
Signs and symptoms:
Some of the most common symptoms of this micronutrient deficiency are swollen bleeding gums with easy bruising on the body, which also delays wound healing, and dry skin.
Things to Add to Your Diet:
- You can include citrus-rich fruits and veggies like berries, oranges and green leafy vegetables.
- Since this is a water-soluble vitamin that easily flushes out of our body, you can also take prescribed supplements if required.
Conclusion:
Nutrient deficiencies can really affect our lives upside down if not taken seriously.
The best part is that we can follow just one golden rule to prevent these deficiencies: make sure we are eating right and moving as much as possible in our day.
Prevention is better than cure, so additionally, getting yourself tested with regular blood tests can help detect deficiencies early and prevent any potential health issues.
A healthy body begins from within! So take the first step today with Habuild 14-day yoga challenge because a balanced diet can nourish your body, but yoga strengthens it, enhances flexibility, and promotes overall well-being. Let’s get started today!
