Six essential nutrients and how you can get them

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).