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:
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.
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.
Potassium
Benefit Helps
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.
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.
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.
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).
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