Long-term effects of lack of vitamins and minerals can prove to be life-threatening. Scroll down to know the causes and symptoms of vitamin and mineral deficiencies…
Human body cannot synthesize most vitamins and minerals. You are supposed to provide these nutrients to your body through healthy diet. There has been an astounding rise in the sale of vitamin and mineral supplements over the last few decades. It is good that more and more people are becoming health conscious but it also suggests that more and more people are suffering from vitamin and mineral deficiencies. Either inadequate intake of vitamins and minerals through diet or inadequate absorption of vitamins and minerals in the digestive tract are the main causes of lack of vitamins and minerals in the body.
Vitamins and Minerals
Vitamin A and beta carotene, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin), C (ascorbic acid), D (ergo/cholecalciferol), E (tocopherol) and vitamin K (quinones) are the main vitamins required by the body. Vitamin C and all B vitamins should be present in the daily diet as they are water-soluble vitamins. They are flushed out of the body with excess water, at regular intervals. Our body stores the vitamins A, D, E and K in fat and so these vitamins are referred to as ‘fat soluble vitamins’. Calcium, iron, iodine, copper, sodium, potassium, manganese, magnesium, phosphorus, potassium, and zinc are some of the main minerals or electrolytes which are necessary for proper functioning of the body.
Aging naturally reduces the capacity of the intestines to absorb vitamins and minerals. Growing children, pregnant and breastfeeding women and elderly people may develop vitamin and mineral deficiencies. People suffering from various diseases, undergoing surgeries and therapies like chemotherapy, radiation may experience lack of vitamins and minerals due to impaired functions of various body systems. Excessive smoking, alcohol and drug abuse, following a severe diet can result in vitamin and mineral deficiencies. Avoiding certain food items like milk, lack of exposure to sun can lead to calcium or D vitamin deficiencies. Vegans or vegetarians may suffer from B12 deficiency as this vitamin is mainly obtained from animal products. Following a wrong diet is one of the main causes of nutritional deficiencies.
Effects of Lack of Vitamins
| Vitamin A Symptoms of Deficiency
Effects of Deficiency
Food Sources: Calf liver, Raw carrot, Cooked turnip greens, Fresh parsley, Red raw bell peppers, Boiled mustard greens, Sweet potato, Butter, Kale, Dry cayenne pepper, Boiled spinach, Steamed broccoli, Pumpkin, Cucumbers, Cheddar cheese, Cantaloupe melon, Eggs, Apricot, Papaya, Mango, Pea, Milk.
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Vitamin B1
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Berries, Green leafy vegetables, Organ meat, Legumes, Nuts, Pork, Wheat germ, Whole grain cereals, Husks of grains, Egg yolk, Yeast, Cornmeal Recommended Daily Intake
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Vitamin B2
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Dark green vegetables, Romaine lettuce, Mushrooms, Calf liver, Spinach, Chicken eggs, Fish, Grains, Lean meat, Legumes, Cow’s milk, Yogurt, Chard. Recommended Daily Intake
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Vitamin B3
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Fish like salmon, halibut, tuna, Chicken breast, Asparagus, Peanuts, Whole grains, Crimini mushrooms, Nuts, Peanut butter, Brewer’s yeast. Recommended Daily Intake
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Vitamin B5
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Beef, Eggs, Legumes, Mushrooms, Cauliflower, Broccoli, Turnip greens and Sunflower seeds. Recommended Daily Intake
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Vitamin B6
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Avocados, Bananas, Fish, Meat, Garbanzo beans, Poultry, Spinach, Whole grains like wheat and corn Recommended Daily Intake
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Vitamin B7
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Cheese, Nuts, Egg yolk, Green vegetables, Liver, Sunflower seeds, Sweet potatoes, Milk, Poultry Recommended Daily Intake
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Vitamin B9
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Citrus juice, Fortified grains and products, Legumes and seeds, Fresh soybean sprouts, Green leafy vegetables (spinach, kale, etc.), Nuts Recommended Daily Intake
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Vitamin B12
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Eggs, Microorganisms in fresh fruits and vegetables, Fish, Fortified breakfast cereal, Liver, Meat, Milk Recommended Daily Intake
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Vitamin C
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Citrus fruits like lime, grapefruit, oranges, Black current, Guava, Melons, Broccoli, Brussels sprouts, Cabbage family vegetables, Dark green vegetables, Tomatoes, Potatoes Recommended Daily Intake
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Vitamin D
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Ultraviolet rays of the sun (15 mins exposure daily), Fish like tuna, mackerel, salmon and sardines, Cod liver oil, Fortified milk and juice, Beef liver, Egg yolk Recommended Daily Intake
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Vitamin E
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Mustard greens, Turnip greens, Avocado, Peach, Papaya, Kiwi, Pumpkin, Swiss chard, Spinach, Chard, Almonds, Hazelnuts, Pine nuts, Olive oil, Sunflower oil, Sardines, Herrings Recommended Daily Intake
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Vitamin K
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Broccoli, Spinach, Brussels sprouts, Cabbage, Cauliflower, Tomato, Celery, Parsley, Swiss chard, Spinach, Kale, Asparagus, Fruits like Avocado, Kiwi, Cheese, Egg yolk, Liver, etc. Recommended Daily Intake
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Effects of Lack of Minerals
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Calcium
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Grains, Yogurt, Cheese, Milk, Tofu, Spinach, Turnip greens, Mustard greens and Collard greens Recommended Daily Intake
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Iron
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Spinach, Thyme, Turmeric, Shellfish, Oysters, Figs, Celery, Lentils, Kidney beans, Walnuts Recommended Daily Intake
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Potassium
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Kale, Mustard greens, eggplant, Cantaloupe, Blackstrap molasses, Strawberries, Banana, Tuna, Ginger root Recommended Daily Intake
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Copper
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Calf liver, Crimini mushrooms, Spinach, Sesame seeds, Asparagus, Egg plant, Tofu, Walnuts, Pumpkin Recommended Daily Intake
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Magnesium
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Sunflower/Sesame/Flax/ Pumpkin seeds, Summer squash, Peppermint, Turnip greens, Halibut, Kale, Celery, Cucumber Recommended Daily Intake
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Sodium
Symptoms of Deficiency
Effects of Deficiency
Food Sources:
Recommended Daily Intake
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Zinc
Symptoms of Deficiency
Effects of Deficiency
Food Sources: Whole grains, Meats, Fish, Dry fruits and nuts, Milk, Cheese, Yogurt, Thyme, Basil, Asparagus, Miso Recommended Daily Intake
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Iodine
Effects of Deficiency
Food Sources: Sea vegetables, Yogurt, Cow milk, Cheese, Strawberries, Fortified foods Recommended Daily Intake
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Apart from the above list, there exist several other essential elements like chromium, fluoride, molybdenum, selenium, chloride, phosphorus; and fiber, amino acids, fat, carbohydrates, protein, etc. which are necessary for proper functioning of the body. Vitamins and minerals are also known as ‘micronutrients’. Excessive consumption of these micronutrients can lead to side effects and toxicity. Certain medications like diuretics and overuse of medications can affect the absorption or functions of vitamins and minerals in the body. Deficiency of one vitamin or mineral can affect absorption of another vitamin or mineral. Serious effects of lack of vitamins and minerals include heart failure, stroke, cancer, etc. I hope the article has helped you understand the significance of vitamins and minerals in the diet.
