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For an adult human being to have a healthy body, they must have a healthy dietary routine and plan. The body is a complex machine that performs numerous functions to keep it in working condition. For the working power, the body requires nutrients such as minerals and vitamins and the majority of it can be provided from the food we eat.
Still, some people often suffer from these nutritional deficiencies and to be more specific vitamin deviancies.
For our readers today we have gathered 3 incredibly common vitamin deficiencies and ways to tackle them.
Vitamin D
The most common vitamin deficiency is Vitamin D deficiency. Vitamin D itself is a fat-soluble vitamin which acts as a steroid hormone for the human body. This vitamin travels via the bloodstream to every cell of the body and tells them either turn on or turn off the genes in them. Each cell of the body has a receptor for the vitamin D.
Vitamin D deficiency is not an obvious one as its symptoms are really subtle and might develop over a period of many years. Common symptoms of vitamin D deficiency are as follows.
- Weakness
- Bone loss
- Brittle bones
It might also lead to a person having reduced immune system as well as increased risk for developing cancer.
There are very few foods that actually contain adequate levels of this vitamin. Still, some of the great dietary sources for countering Vitamin D deficiency are as follows.
- Cod Liver Oil
- Fatty Fish such as mackerel, trout, and salmon
- Yolk of egg
Vitamin B12
Cobalamin or simply known as Vitamin B12 is another water-soluble vitamin that is also a commonly deficient vitamin among humans.
This vitamin is essential for the formation of blood along with the normal nerve and brain functions.
Despite every cell being in need of this vitamin for normal functioning, the body is not capable of producing it and thus has to be provided by either food sources or supplements.
Vitamin B12 is essentially found in the animal foods but some seaweed also contains trace amounts of it. Vegetarians and vegans are mostly at risk of developing Vitamin B12 deficiency.
One of the most common symptoms of this vitamin deficiency is a condition called Megaloblastic Anemia which is a blood disorder. This condition causes red blood cells to enlarge in size.
Dietary sources for countering Vitamin B12 deficiency are as follows.
- Shellfish
- Organ Meat
- Meat
- Eggs
Vitamin A
Vitamin A is an essential vitamin for the body which is a fat-soluble one. This vitamin is responsible for the formation as well as maintenance of the following.
- Skin
- Teeth
- Bones
- Cell membranes
In addition to this, this vitamin is also responsible for the production of eye pigments that is a necessity for normal vision.
Deficiency of Vitamin A can lead to a person having either temporary or permanent eye damage. In extreme cases, it can lead to complete blindness.
Dietary sources to counter the Vitamin A deficiency are as follows.
- Organ Meat
- Fish liver oil
- Sweet Potatoes
- Carrots
- Green Leafy vegetable
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