Nutrients are essential for our proper development of body and to stay healthy.
We eat varieties of food to get different types of vitamins and minerals.
But we get them in small quantity.
Apart from these nutrients, there are vitamins and minerals that we have to pay special attention.
You have to take proper care of diet to avoid this nutrient deficiency.
Here is the list of 5 vital nutrients that you have to take care.
Iron is necessary nutrients for proper body function.
They are required for blood formation that allows the appropriate transportation of oxygen and various nutrients in the body.
Iron deficiency is most common in the world. It is primarily important for pre-menopausal and pregnant women.
They tend to have an iron deficiency, so it is important to take proper care of iron intake.
Feeling tired, hair loss, low energy, constant headaches, pale complexion, weak nail are the symptoms of iron deficiency.
But due to deficiency of this nutrient, Anemia is also seen in many women.
Source of Iron
Meat, chicken, egg, dry fruits, green leafy vegetables, fruits, cereals are high
est source of iron.
2. Omega 3 fatty acids
Till now we know that fat is cause many disease and obesity. But this fact of fat is not true at all.
But Omega 3 fatty acid being a fat have many health benefits. In research, it has proved that it helps you stay lean and healthier life.
It improves cardiovascular health and improves many body functions. It improves skin and hair health.
It also prevents heart disease and good for the eyes. So, no chance to miss this nutrient in our diet.
Source of Omega 3
Fish like salmon, mackerel, tuna, herring and sardines are the richest source of Omega 3.
Walnut, soy, sweet potato and flask seed are also the best source of omega 3 nutrients.
Iodine is also important nutrients for the proper development of children brain. It is required for normal metabolism of cells.
It is important for the production of thyroid hormone essential for the proper functioning of the thyroid gland.
Deficiency of iodine increases risks of miscarriage in most women.
Sources of Iodine
Iodized salt, seafood are most important for iodine.
Poultry products like egg, meat also contain iodine.
Milk is also a good source.
4. Vitamin D
You might know that vitamin D helps to absorb calcium that plays a significant role in the development of bone.
It is also required for the better immune system to fight bacteria and virus.
People with Vitamin D deficiency are at risk to develop osteoporosis, mental illness and heart disease. It is most important because it is required for proper cell development.
Source of Vitamin D
The best part of Vitamin D is it produced in our body.
Morning walks for a 15-20 minute helps to produce the necessary Vitamin D.
Food rich in Vitamin D are milk, egg yolk, fish, cereals and soy.
5. Vitamin B12
Vitamin B12 is also important nutrients required for the formation of red blood cells. So it is also considered as an important nutrient as iron.
Deficiency of Vitamin B12 leads to a reduction in production of red blood cells. So it causes anemia, and its symptoms are pale complexion, tiredness, and breathlessness.
Its severity also leads memory loss, mood swing, confusion, and depression.
Source of Vitamin B12
Good sources of Vitamin B12 nutrients are milk, cheese, egg, poultry, meat and fish.
The above nutrients are vital for proper body function and proper development.
So it is important to take care that you include every nutrient in your diet.
Always try every food to get all types of nutrients.
Add fruits, vegetables, poultry, dairy products and even dry fruits.