Top 5 Common Vitamins And Mineral Deficiencies You Must Know

Top 5 Common Vitamins And Mineral Deficiencies You Must Know

1. Iron

Iron is a vital nutrient essential for the production of red blood cells. Lower levels of iron will not let your body transport adequate oxygen to the tissues normally. Hence, it causes fatigue, anemia and can also make your skin flaky and dull. You can get good quantities of iron from spinach, beans, lentils etc.

2. Magnesium

Magnesium is a mineral essential for the production of energy as well as bone health. Deficiency of magnesium is often a problem with people who take medications or those who drink alcohol. Fatigue, nausea, weakness, and vomiting are few common symptoms. Peanuts, black beans, cashews are few magnesium-rich foods you need to consume to get rid of this condition.

3. Vitamin B12

Vitamin B12 is the most important vitamin helpful in making neurotransmitters in the human brain and also helps in the production of DNA. Vegans often suffer from the deficiency of vitamin B12. Symptoms such as weakness, memory loss, hallucinations, anemia, and inflamed tongue are common. Switch to non-dairy milk, breakfast cereals, if you are a vegan.

4. Potassium

Potassium is another essential nutrient good for kidney and heart health. Lack of potassium in the diet can cause excessive sweating, diarrhea and in extreme cases, the person might also suffer chronic kidney disorders. You can get adequate amounts of potassium from natural sources such as beans, milk, whole grains etc.

5. Iodine

This trace mineral is essential for the thyroid hormone. Lack of iodine may lead to several health disorders such as hypothyroidism, cretinism, goiter etc. Make sure you get enough of iodine through your diet from seafood, pastured egg yolks, seaweeds etc. You may also consider taking iodine supplements, after pre-seeking an advice from your doctor.