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Unlock Your Potential With Good Nutrition By: Dr. Ayushi Shrivastava

This pandemic has made us realize the importance of good health. When we define Good Health, it's not just the absence of disease but also a feeling of wellbeing. Every year September is observed as the Nutrition Month. So this “Nutrition Month” let's pledge to be healthy and nurture our bodies with a good diet and physical activity.

The Better you eat the better you will feel

Many nutrients are essential for good health.

This article lists 7 nutrient deficiencies that are incredibly common.

1. Iron deficiency:Iron deficiency is one of the most common nutrient deficiencies in the world.Iron deficiency is very common, especially among young women, children, and vegetarians. It may cause anemia, fatigue, a weakened immune system,tiredness, weakness, and impaired brain function.

The best dietary source of iron include: red meat,organ meat,jaggery,kidney beans,seeds like pumpkin,seasemae,dark leafy green vegetables like Spinach are very rich source of iron, broccoli,dates, pomegranate, carrots etc.

Notably, vitamin C can enhance the absorption of iron. Eating vitamin-C-rich foods like oranges, kale, and bell peppers alongside iron-rich foods can help maximize your iron absorption.

2. Iodine deficiency

Iodine is one of the most common nutrient deficiencies in the world. It may cause enlargement of the thyroid gland.The most common symptom of iodine deficiency is an enlarged thyroid gland, also known as a goiter. It may also cause an increase in heart rate, shortness of breath, and weight gain,Severe iodine deficiency especially in children may cause mental retardation and developmental abnormalities.Good dietary sources of iodine include:fishes,seaweeds,beans,eggs,dairy products etc.Some countries mandate the enrichment of table salt with iodine, which has successfully reduced the incidence of deficiencies

3. Vitamin D deficiency:Vitamin D deficiency is very common. Symptoms include muscle weakness, bone loss, an increased risk of fractures, and — in children — soft bones. It is very difficult to get sufficient amounts from your diet alone.

4. Vitamin B12 deficiency: Vitamin B12 deficiency is very common, especially in vegetarians, vegans, and older adults. The most common symptoms include blood disorders, impaired brain function, and elevated homocysteine levels.

5. Calcium deficiency: Low calcium intake is very common, especially in women of all ages and older adults. The main symptom of calcium deficiency is an increased risk of osteoporosis later in life.

6. Vitamin A deficiency:Vitamin A deficiency is very common in many developing countries. It may cause eye damage and blindness, as well as suppress immune function and increase mortality among women and children.

7. Magnesium deficiency:Magnesium deficiency is common in Western countries, and low intake is associated with many health conditions and diseases.

Completely changing your diet or stopping the intake of a certain food may negatively affect your mind and body. So, it's smarter to begin with the smaller tweaks unless your health expert suggests otherwise.

Eat a rainbow

Don't settle on just your favorite foods but fill your plate with various colorful fruits and vegetables.Research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of several chronic diseases, including cardiovascular disease, and may also protect against certain types of cancer.Each meal must consist of: healthy fats and oil, vegetables, cereals, pulses or eggs/meat/fish, milk or curd, fruits, nuts etc.

Avoid food contain high refined sugar

You have heard this ' n' number of times before, but we're still going to repeat - avoid sugar-loaded foods and soft drinks since they are high in calories, which are not just bad for our teeth but also have been linked to obesity, type 2 diabetes, and heart disease.

Drink more water

For optimal functioning, our body requires a good hydration level. Also, water is essential for the maintenance of health and life. On average, a sedentary adult should drink 1.5L of water per day, as water is the only liquid nutrient that is essential for body hydration and is vital for the body to function properly.

Chew slowly and intentionally

Be mindful of what's on your plate and how you eat it. Look at each bite you take and chew it slowly. This helps you focus on the activity and keeps you from getting distracted and ultimately eating more than your body wants or needs. If you pay attention to what you are eating instead of distracting yourself with gadgets and chew intentionally, you will break down the food better, which may help digestion. This will also make you feel more satisfied and understand exactly when you're full.

"Everytime you eat or drink,you are either feeding disease or fighting it"

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