In addition to nutrient intake, it is also important to keep a close eye on nutrient deficiencies as different stages of life have different calorie or energy requirements to initiate various life processes based on body characteristics. Therefore, caloric requirements vary with physical activity level, age, height, weight and comorbidities, pregnancy and lactation.
The most common micronutrient deficiencies are vitamins A, B, C, D, calcium, folate, iodine, and iron. In an interview with HT Lifestyle, Sweedal Trinidade, HOD Catering Services of PD Hinduja Hospital and MRC of Mahim revealed about micronutrient deficiencies and steps to overcome these deficiencies –
- iron: Anemia remains at the top of the list, with young girls and pregnant women among the most vulnerable, with high risks of maternal death during pregnancy or low birth weight babies, according to the World Health Organization.
solution: The World Health Organization recommends iron and folic acid supplementation to improve serum iron status in women of childbearing age.
Dietary sources:
i) The following are the sources: Red meat, organ meats, and shellfish are good sources of heme iron, which has good bioavailability.
ii) Non-heme sources: Kidney beans, pumpkin, sesame seeds, pumpkin seeds, cress seeds, sunflower seeds, and black dates are good sources of non-heme iron, but have low bioavailability.
- Vitamin A: Vitamin A is a fat-soluble vitamin responsible for immune function and healthy vision. Vitamin A deficiency can lead to blindness and suppressed immunity, making people with vitamin A deficiency susceptible to infections.
solution: Vitamin A supplementation is very effective in preventing deficiency and lowering moral standards in women and children. It should be noted that excessive intake of vitamin A can lead to vitamin A poisoning.
Dietary sources:
Brightly colored fruits and vegetables rich in beta-carotene, such as carrots, spinach, broccoli, red and yellow bell peppers, pumpkin, grapefruit, cantaloupe and sweet potatoes, are good sources of vitamin A.
It is a fat-soluble vitamin that has steroid hormone-like functions in the body and plays an important role in nutritional gene interactions, namely: It can turn many genes on and off. Vitamin D3 is responsible for calcium absorption needed to maintain good bone mineral density and also helps prevent rickets, osteoporosis, reduces the risk of fractures and helps strengthen immunity.
Dietary sources: Fish and fish oil supplements, cheese, fortified milk.
Vitamin B12 or cobalamin is a water-soluble vitamin responsible for brain and nerve function. Deficiency may lead to megaloblastic anemia, atrophic gastritis (thinning of the abdominal lining), pernicious anemia (reduced absorption of vitamin B12), Crohn’s disease, celiac disease, bacterial growth or parasitic infection, among others. Affects the small intestine. In addition to this popular diet, going vegan can also lead to vitamin B12 deficiency.
Dietary sources: Shellfish, egg yolks, dairy products, and seaweed are good sources of vitamin B12
Iodine is responsible for the production of thyroid hormones, which are responsible for regulating metabolic changes, growth and repair.
Dietary sources: Fish, dairy products and seaweed are rich sources of iodine. The World Health Organization also recommends the use of fortified food-grade salt in daily diets as an effective step to overcome this deficiency.
It’s important to note that a lack of access to certain nutrients isn’t the only cause; fad diets can also lead to nutritional deficiencies.
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