Introduction
Relatively few nutritional deficiencies can affect women more than men. From fatigue, dizziness, tingling in the fingers, muscle weakness and bone pain, many disorders can be caused by nutritional deficiencies.
The problem of under nutrition is still a concern in developing countries like India. Because if nutritional deficiencies are not identified and appropriate measures are taken, the risk of serious health problems and certain diseases will increase.
So it is important for women to know the most common nutritional deficiencies that affect their health. Here are the most common nutritional deficiencies faced by Indian women…
Calcium deficiency
Calcium plays an important role in keeping teeth and bones healthy. Similarly, every cell in our body needs calcium. It is also very important for bone strength. Calcium deficiency can cause weak bones, tooth problems, muscle cramps, irregular heartbeat, etc. In addition to milk and dairy products, adding soy milk, tofu, broccoli, beans, almonds, sesame seeds, chia seeds, dried figs and mustard greens to the diet can correct calcium deficiency.
Vitamin D deficiency
Vitamin D is essential for normal and healthy functioning of the body. Vitamin D3 is responsible for the calcium absorption needed to maintain good bone mineral density. This reduces the risk of bone fractures. It is an essential nutrient that can be obtained especially from sunlight.
Deficiency in this can cause many symptoms including back pain, hair loss and extreme fatigue. Strong sources of vitamin D include fish and fish oil supplements, cheese, fortified milk, and egg yolks.
Iodine deficiency
Iodine is an essential nutrient for normal thyroid function and the production of thyroid hormones. Without enough iodine in the body, the body does not produce enough thyroid hormones to help regulate metabolism, body temperature, and more. You may face many problems like weight gain, weakness, fatigue, hair loss etc. Milk, salt, eggs, chicken and seaweed are rich in iodine.
Vitamin B12 deficiency
It is a water-soluble vitamin and cannot be produced naturally by our body, it must be obtained from foods. This vitamin helps in the growth of brain and nerve cells and facilitates the production of DNA. It is important for making red blood cells, promoting healthy digestion, and improving neurological function.
B12 is found in adequate amounts in animal foods. Vitamin B12 can be obtained from foods such as milk, eggs, yogurt, fatty fish, red meat, and fortified cereals.
Folate deficiency
It is also referred to as vitamin B-9 or folic acid. Many symptoms of this nutritional deficiency include extreme fatigue, lack of energy, shortness of breath, headaches, visual disturbances, mouth ulcers, muscle weakness, depression and extreme confusion. Folate helps the body make red blood cells and promotes healthy cell growth.
Folate deficiency in women may increase the risk of birth defects during pregnancy. Experts advise women planning to have children to take adequate vitamins before conceiving to ensure that folate levels are high. Folate is found in dark leafy greens, beans, fruits, whole grains, nuts & seeds.
Iron deficiency
Anemia tops the list of deficiencies caused by insufficient nutrients. Iron deficiency is the most common cause of anemia. Anemia in pregnant women increases the women’s risk of death during pregnancy or childbirth.
Bleeding that occurs every month in women due to menstruation is a major cause of anemia. Iron deficiency is more common in women due to failure to compensate for this loss. Women can include seafood, red meat, beans, greens, raisins, apricots in their diet to restore lost iron.
