The body needs the intake of various nutrients to optimize its work. Unfortunately, a person may experience nutritional deficiencies.
In addition to macronutrients such as carbohydrates, proteins, and fats, there are also micronutrients such as vitamins and minerals that are at risk of causing deficiencies.
What are the most common nutritional deficiencies?
Check out the following information carefully so that this condition is not experienced by you and your families.
Types of Nutritional Deficiencies
Nutritional deficiencies occur when the body lacks intake of nutrients, both macro-, and microelements.
This nutrient deficiency condition should not be underestimated.
When the function and workings of the body can be impaired, even at the most basic cellular level.
Some body functions are disturbed due to nutritional deficiencies, namely the digestive system, metabolic system, nervous system, to enzyme functions.
Moreover, nutritional deficiencies can lead to the emergence of various diseases.
It is important to realize this from the beginning and immediately carry out treatment related to insufficient nutritional intake.
This helps to re-optimize the growth, development, and functioning of the body.
Well, in order to be more understanding and vigilant, get to know the following types of nutritional deficiencies.
1. Vitamin B12 Deficiency
Vitamin B12 is also known by the name of cobalamin.
It is one of the types of water-soluble vitamins.
The function of vitamin B12 in the body is not kidding, namely optimizing blood production and the work of the brain and nervous system.
Unfortunately, vitamin B12 cannot be produced by the body alone.
So, to meet their needs, you need to get this vitamin from food and supplements.
When the intake of vitamin B12 from food and supplements is not well fulfilled, you are at risk of nutritional deficiencies from this vitamin.
One of the conditions resulting from vitamin B12 deficiency is megaloblastic anemia.
Megaloblastic anemia is a type of anemia characterized by the size of the pieces of red blood cells that are too large (abnormal).
In addition, other symptoms of vitamin B12 deficiency are:
- Impaired brain function
- Increased homocysteine levels
- Burning sensation in the legs or tongue
Sources of vitamin B12 can be obtained from
- Red meat
- Egg
- Shellfish
- Dairy products
Most sources of vitamin B12 are of animal origin.
That's why, if you don't eat animal products, the risk of developing this nutrient deficiency may increase.
2. Vitamin D Deficiency
Vitamin D is one of the types of fat-soluble vitamins.
The role of vitamin D is very important to maintain bone health, and improving the immune system while reducing the risk of developing cancer.
Not only from food and supplements but vitamin D can also be obtained from sun exposure.
That is why, people whose intake of vitamin D from food and supplements is lacking, and less often exposed to direct sunlight, are at risk of nutritional deficiencies in this case vitamin D.
Symptoms of vitamin D deficiency are often difficult to notice.
Usually, you can experience bone pain, muscle pain, fatigue, weak body, increased risk of fractures, to mood swings.
Meanwhile, in Little One, nutritional deficiencies in the form of vitamin D can cause growth delays and develop rickets.
However, symptoms due to vitamin D deficiency do not appear immediately.
It takes about a few years for symptoms to develop and cause disturbances in the body.
Therefore, it is important to diligently bask in the sun in the morning and consume the following foods and drinks to meet the needs for vitamin D:
- Salmon, sardines, mackerel
- Yolk
- Milk and its products
- Yogurt
3. Folate Deficiency
Folate or folic acid is another name for vitamin B9.
This one nutrient is essential to be fulfilled women of childbearing age, especially those who plan to get pregnant and are pregnant.
This is because folate function can support fetal growth and reduce the risk of birth defects, particularly in the formation of the neural tube (brain and spine).
When folate intake is lacking, you may experience symptoms in the form of:
- Diarrhea
- Fatigue
- Irritability
Here are the food sources that can be diligently consumed so that folate intake is met, quoting from the Mayo Clinic:
- Green leafy vegetables
- Nuts
- Grains
- Egg
- Fortified cereals
4. Iron Deficiency
Iron is one of the minerals that are important for the body to fulfill.
Iron is a large compendium of red blood cells.
Its task is to bind hemoglobin and transport oxygen to the cells of the body.
Unfortunately, anyone can experience nutritional deficiencies in the form of iron.
This condition is quite common.
When the body is deficient in iron, you can develop anemia.
Anemia is a condition of a lack of red blood cells in the body.
Symptoms, when you experience anemia due to lack of iron intake:
- Limp body
- Headache
- Impaired brain function
- Weakened immune system
- Shortness of breath
To prevent this nutrient deficiency, the best sources of iron from food are:
- Red meat
- Green leafy vegetables
- Shellfish
- Sardine
- Grains
- Peas
5. Calcium Deficiency
Calcium serves importantly for cells in the body, including bones and teeth.
These nutrients also serve as molecules in conducting signals.
That way, the heart, muscles, and nerves can function properly.
Calcium levels are well-regulated in the blood.
When calcium in the body is in excess, the bones are in charge of storing it.
While if the calcium intake is lacking, the bones help to fulfill it by releasing the stored calcium.
That is why the symptoms of nutritional deficiencies in the form of calcium are most common in bones, one of which is osteoporosis.
In children, insufficient calcium intake can result in soft bones (rickets).
To meet the need for calcium, here are food sources that should not be missed:
- Fish
- Milk and its products
- Green leafy vegetables, such as broccoli, mustard greens, spinach, kale, bok choy, and others
6. Magnesium Deficiency
The mineral magnesium is also one of the few nutrients that can be deficient.
In fact, the function of magnesium is important for the body, namely supporting bone health and optimizing energy production.
However, nutritional deficiencies in the form of magnesium are not common.
Usually, you can experience a lack of magnesium intake when taking certain medications or have health conditions that hinder the process of absorbing this nutrient.
Some of the symptoms when experiencing magnesium deficiency, such as:
- Nauseous
- Vomit
- Decreased appetite
- Fatigue
- Numbness or tingling in certain parts of the body
- Muscle cramps
- Stiff
- Irregular heartbeat
The key is to meet the intake of the following foods so that magnesium levels are always sufficient for the body:
- Cashews
- Almonds
- Peanut
- Spinach
- Edamame
Well, those were some nutritional deficiencies that are quite common.
To prevent insufficient nutritional intake, make sure you consume various food and drink sources daily!
