Six essential nutrients and how you can get them
Alpa Momaya
April 9, 2015 - 12:07 pm
X
Like What You See?
Stay updated on the latest and greatest from the world of HealthifyMe. Subscribe to our Newsletter today!
Summary
Find yourself feeling tired even after a day’s rest? Or that your leg muscles are cramping even though you haven’t worked out, or even walked much? Chances are you are suffering from nutrient deficiencies, which can impact bodily functions and energy levels. Here’s a look at six essential nutrients your body needs, and how you […]
Find yourself feeling tired even after a day’s rest? Or that your leg muscles are cramping even though you haven’t worked out, or even walked much?
Chances are you are suffering from nutrient deficiencies, which can impact bodily functions and energy levels. Here’s a look at six essential nutrients your body needs, and how you can recognize if you are lacking in them:
1. Calcium
Benefit
It is important for bone strength and controlling muscle and nerve function.
Signs of deficiency
Fatigue, muscle cramps, abnormal heart rhythms and a poor appetite.
Nutritional boost
Three servings of milk or dahi daily, cheese, fortified orange juice and dark, leafy greens.
2. Vitamin D
Benefit
Critical for bone health.
Signs of deficiency
Fatigue, muscle aches and weakness.
Fatigue, muscle aches and weakness.
Nutritional boost
Milk or yogurt, fish including salmon or tuna and spending time out in the sun daily.
3. Potassium
Benefit
Helps functioning of kidneys, heart and other organs.
Signs of deficiency
Diarrhea or vomiting, excessive sweating, antibiotics and kidney disease are some of short and long-term problems that can cause a potassium deficiency. Weight loss, muscle weakness and constipation are indicators of inadequacy.
Nutritional boost
Bananas, whole grains, milk, vegetables, beans and peas.
4. Iron
Benefit
Helps in production of red blood cells, which carry oxygen.
Signs of deficiency
Anemia, pale skin and thinning hair.
Nutritional boost
Chana (chickpeas), rajma (kidney beans), dal (lentils) and spinach.
5. Vitamin B12
Benefit
Aid the formation of red blood cells, synthesizing DNA and maintains smooth functioning of the nervous system.
Signs of deficiency
Numbness in the legs, hands or feet, problems with walking and balance, anemia, fatigue.
Nutritional boost
Fish, chicken, milk and yogurt.
6. Magnesium
Benefit
Supports bone health and production of energy.
Signs of deficiency
Loss of appetite, nausea and vomiting, fatigue, and weakness.
Nutritional boost
Almonds, cashews, peanuts, spinach and black beans (rajma, ramas/chouli).
What are GLP-1 peptides?
They are small sequences of amino acids that are secreted from cells in the small intestine and the brain. They work as physiological regulators of appetite and food intake – basically they transmit the message that the stomach is full to the brain.Related Articles
Life
8 Tips to Speed Up Weight Loss
Trying to lose weight and get fitter? Want faster and better results? Here are some tips. 1. Eat on time It’s important to be consistent with your mealtimes. DO NOT eat breakfast at 9am on one day and at 11am on another. Your body will be expecting nutrition, and if it doesn’t get it on […]
By Alpa Momaya
Life
Which five things should I do to get healthier?
Wanna get healthier, here are five basic must-dos… Eat healthy Food = energy. A balanced diet is about eating all the nutrients you need in the right proportions. A nutritious diet can ward off diseases, keep your weight under check, improve your complexion and even your emotional state. Do not smoke We all know the […]
By Alpa Momaya
Life
Fight fatigue with what you eat
Do you have push yourself out of bed every morning? Do you feel drained and fatigued halfway through the day? Then, make these foods a part of your daily diet. WATER One of the most common reasons for feeling tired, and drained is dehydration. To avoid that, make sure you stay hydrated.Drink at least 6-8 […]
By Alpa Momaya
2 responses to “Six essential nutrients and how you can get them”
Add Your Comment
Medically reviewed by
Gautham Shankar
PHD in colouring hair in darkness
Thanks nice
Thanks for sharing all point regarding good health.