Micronutrients & Deficiency disorders
- VJ
- Aug 15, 2022
- 5 min read
Learn about the high vitamin & mineral rich foods, the main function of micronutrients, & common deficiency disorders caused due to insufficient micronutrient levels.
CONTENTS
WHAT ARE NUTRIENTS?
Nutrients are the different components of food that our body needs for proper functioning.
The nutrients that our body needs in larger quantities are carbohydrates, proteins and fats, which are called "Macronutrients".
The nutrients that our body needs in smaller quantities are vitamins and minerals, which are also called "Micronutrients".
We often see our meal as a combination of carbohydrates, proteins and fats. But, what makes these a healthy, or not-so-healthy food source, is the amount of vitamins and minerals they contain. Thus, micronutrients are more important than macronutrients when we want a long and disease-free life.
DEFICIENCY DISORDERS
Micronutrients are of two types, namely : Vitamins and Minerals. We get different vitamins and minerals from different foods. Every country's staple diet a number of foods (grains, proteins, fats, vegetables & fruits) which are combined in a way that provides us with sufficient amounts of micronutrients.
However, in recent decades we've started replacing our staple diets with hyper-processed packaged food. These are not only devoid of health promoting nutrients, but also contain excess amounts of fat, sugar, salt and additives which severely damage our health. Meanwhile, we also avoid nutrient-dense fruits and vegetables. So, although we get enough food to eat, there are not enough nutrients in them to sustain our body. If the food we eat does not contain one or more of these nutrients for a long time, our body will suffer from their deficiency, which in turn will cause diseases and disorders. These disorders are called "Deficiency disorders" or "Deficiency diseases".
VITAMINS
Vitamins are essential in keeping our body healthy and disease-free. They are categorized as : Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and a group of vitamins called Vitamin B-complex. Each of these vitamins are found in differents foods, perform varying functions and their deficiency can lead to a number of diseases. Let us look at each vitamin one by one -
Vitamin A : Vitamin A keeps our skin and eyes healthy. Deficiency of this vitamin leads to problems like poor eyesight and dull, damaged skin. Vitamin A is found in foods like carrot, papaya, fish oil, sweet potato, tomato, milk, apple, mango, etc. Extreme Vitamin A deficiency can lead to night blindness, and may even result in complete loss of vision.
B-complex Vitamins : These vitamins are responsible for keeping us energetic and strong. Feeling tired all day, having mood swings, muscle weakness and nervous weakness could all be signs of Vitamin B deficiency. Beriberi disease is a result of severe Vitamin B1 deficiency. B-complex vitamins are found in foods like whole grains, peas, soybeans, banana and eggs.
Vitamin C : Vitamin C improves our immunity, helps in better absorption of iron by the body and keeps away diseases. Anaemia, gum problems and frequent illness are all signs of Vitamin C deficiency. You can get enough Vitamin C from amla, lemon, citrus fruits, guava, green chilli, grapes, cabbage, radish, etc. To get maximum vitamin C from theses food, avoid cooking them as much as possible, as heat kills Vitamin C very easily. Scurvy, characterized by bleeding gums and slow healing wounds is caused due to severe Vitamin C deficiency.
Vitamin D : Vitamin D helps in the absorption of calcium in the body, thus ensuring good bone and teeth health. It's deficiency may stunt the growth in children, lead to tooth decay and weak bones in adults. If this deficiency is extreme, it may even lead to Rickets, it's symptoms being soft and bent bones. To ensure good Vitamin D supply, expose yourself to early morning or late afternoon sun for at least 15-20 mins daily. Don't forget to eat enough Calcium rich foods like milk, curd, paneer, fish and egg whites.
Vitamin E : This vitamin plays a key role in maintaining a smooth and glowing skin. You can avoid a lot of skin diseases by ensuring good Vitamin E intake. Foods like, nuts, seeds and spinach contain sufficient amounts of Vitamin E.
Vitamin K : To ensure proper bone metabolism and to tackle bleeding issues, Vitamin K is necessary. Some common sources of Vitamin K are green leafy vegetables, pomegranate, cabbage and cauliflower.
MINERALS
Minerals are needed by our body for proper growth and to maintain good health. The most important minerals that our body needs are iron, calcium, magnesium, phosphorus and iodine. Let's look at the properties and food sources of these minerals -
Iron : The best sources of iron are ragi (finger millet), beetroot, apple, dates, almonds and spinach. Iron from food gets absorbed best when you eat it with Vitamin C rich foods like lemon, cabbage, amla, etc. The recommended iron intake is 8 mg/day for men and 18 mg/day for women. Not getting enough iron on a daily basis, may lead to anaemia, especially for women.
Calcium : The richest sources of calcium are milk, paneer and eggs. The recommended calcium intake to maintain strong bones, is 1000 mg/day for adults. Elderly people over the age of 50 may need more. Deficiency of this mineral can lead to osteoporosis, very common among women over the age of 30. For proper absorption of calcium, make sure your body's Vitamin D levels are good.
Iodine : Iodine is found in salt, fish, spinach, ginger, etc. Iodine deficiency is what causes Goiter, which is characterized by extremely swollen neck. In children, mental disabilities can be seen due to iodine deficiency.
Magnesium : Some magnesium rich foods include dark chocolate, pumpkin seeds, spinach, cashews, peanuts, etc. They play a key role in maintaining hormonal balance, bone health, and prevent anxiety, muscle cramps and spasms.
Phosphorous : Phosphorus is important for maintaining bone, skin and muscle health. It is commonly found in banana, milk and whole grains. Phosphorous deficiency can lead to anemia, muscle weakness, pricking in the skin and loss of appetite.
CONCLUSION
So you see, eating a variety of grains, legumes, dairy, vegetables and fruits, on a daily basis can fulfill most of your micronutrient needs. Do get your annual checkup done, to know if you're suffering from any deficiency, and take measures accordingly. In addition to all of this, it is essential to know that different coloured vegetables and fruits have different nutrients. So whenever possible, eat vegetable or fruit salads prepared with different coloured vegetables or fruits, respectively. It also helps to know that, eating fruits and vegetables according to season, provide the right amount of nutrients your body needs during those seasons.
Note : The information provided in this article does not include a complete list of minerals, deficiency disorders and nutrient rich foods. It only lists the most important nutrients, commonly found deficiencies and only foods that have high content of the mentioned nutrients.
Hope this information helped you. Share this with your loved ones so they can learn too. What other topics do you want to read about? Let me know in the comments! See you next time with another helpful article. Bye!
Comments