The 9 Essential Nutrients You Can’t Afford to Miss!

Every day, your body perform countless activities, from most basic function like breathing to complex function like moving. To support these activities your body needs a variety of nutrients. These nutrients are categorized into two categories.

• Macronutrients.
• Micronutrients.

 Macronutrient That works as a Body’s Fuel

Macronutrient are those nutrients which we require in a larger quantity and they provide energy to the body. They Include.

• Carbohydrates The primary fuel source of our body. Especially for the brains and muscle during exercise.
• Protein is essential for the growth of a body and repair of tissues. They also play a crucial role in immune function.
• FATS are important for energy storage, insulation and protecting our vital organs.

Macronutrient Sources and Examples

• Carbohydrates whole grain, fruits and vegetables.
• Protein Lean Meats, Dairy Products, Eggs and legumes.
• Fats Nuts, Seeds, Avocados and oils.

Understanding Deficiency of Macronutrient

Our body needs these macronutrients for playing daily vital roles. A deficiency in any of these nutrients can lead to a significant health issue.

Symptoms of Macronutrient Deficiency

The symptoms of macronutrient deficiency can vary depending on which macronutrients is lacking.

• Carbohydrate is the body’s main energy source, especially for the brains and muscle during exercise. They break down into glucose which ultimately convert into energy which fuel our cell to perform function.
• Protein includes more lean meat, Eggs, dairy products and legumes in your diet. Protein is the essential for the growth and repair of tissue. They’re made up of Amino Acid and are crucial for maintaining muscle and bone health.

Fats Adding healthy fats from nuts, seeds, Avocados and oils help in energy storage and protecting vital organs. Fats are also very important for hormones production and absorption of certain nutrients.

Micronutrients The Vital Details

Micronutrients are required in small amounts but they’re also very important for health and development. That includes Vitamin and Minerals that support various functions in the body.

Micronutrients includes

• Vitamins
• Minerals

Common Micronutrient Deficiencies

1. Iron Deficiency

1. Reasons Inadequate dietary intake, blood loss (e.g., menstruation), and poor absorption.
2. Symptoms Fatigue, weakness, pale skin, shortness of breath, and brittle nails.
3. Home Remedies
   • Increase dietary intake of iron-rich foods such as red meat, poultry, fish, beans, lentils, and fortified cereals.
   • Pair iron-rich foods with those high in Vitamin C (e.g., citrus fruits, strawberries, peppers) to enhance absorption.
4. Vitamin D Deficiency

2. Reasons Limited sun exposure, inadequate dietary intake, and certain medical conditions.
3. Symptoms Fatigue, bone pain, muscle weakness, and increased susceptibility to infections.
4. Home Remedies
   • Spend time outdoors in sunlight (15-30 minutes daily).
   • Include vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy products.
5. Vitamin B12 Deficiency

3. Reasons Poor absorption (common in older adults), vegan/vegetarian diets, and certain medications.
4. Symptoms Fatigue, weakness, tingling in hands and feet, and memory problems.
5. Home Remedies
   • Consume B12-rich foods like meat, fish, eggs, and dairy.
   • Consider B12 supplements if deficient.
6. Iodine Deficiency

4. Reasons Lack of iodized salt, limited seafood intake, and thyroid disorders.
5. Symptoms Enlarged thyroid (goiter), fatigue, weight gain, and cognitive impairment.
6. Home Remedies
   • Use iodized salt in cooking.
   • Include seaweed, fish, and dairy products.
7. Vitamin A Deficiency

5. Reasons Poor diet, malabsorption, and liver disorders.
6. Symptoms Night blindness, dry skin, and weakened immune system.
7. Zinc Deficiency
8. Home Remedies
   • Consume orange and yellow fruits/vegetables (rich in beta-carotene, a precursor to vitamin A).
   • Include liver, eggs, and dairy products.

6. Reasons Inadequate intake, malabsorption, and certain medications.
7. Symptoms Hair loss, delayed wound healing, and weakened immunity.
8. Home Remedies
   • Eat zinc-rich foods like meat, nuts, seeds, and whole grains.
   • Avoid excessive alcohol consumption.

Sign of Nutritional deficiencies

Eyes

• Dark circle and Bags under the eyes, Allergies, food tolerance, dehydration
• Poor Night Vision = Vitamin A deficiency
• Ruptured Blood vessels in the eyes= Vitamin C deficiency
• Nearsightedness = Vitamin D deficiency
• Pale lower eyelid = Iron Deficiency

SKIN

• Bump on the back of the arms Vitamin A deficiency
• Dry and rough Skin Vitamin A and Vitamin E deficiency
• Unusual Nose Bleed Vitamin C deficiency
• Easy Bruising Vitamin C deficiency
• Acne during menstruation Vitamin B6 deficiency
• Dermatitis  

Mouth

• Canker Sores B3, B12, Folic Acid, Calcium
• Crack in the corner of the mouth B2
• Weak tooth Enamel Vitamin A, D, K, Calcium
• Painful tongue B2, B3, Folic Acid
• Loss of smell and taste Zinc deficiency

Teeth and Gum

• Bleeding Gum Vitamin C, Folic Acid
• Crowded teeth Calcium, Vitamin K

Hair  

• Hair Loss B2, B5, Biotin, D, Zinc
• Dry Hair Vitamin A, E, Omega 3, Protein, Iodine, Selenium, Biotin
• Dandruff Selenium, Omega 3, Vitamin A

Nail  

• Spoon shape nail B12, Iron
• White marks Calcium and Zinc
• Pale Nail Iron and Biotin
• Brittle Nail Calcium, Magnesium, Iodine
• Cuticles tear easily protein

Emotional and Mental  

• Depression B1, B5, Biotin, PABA
• Dementia B1, B3, B12, Folic Acid
• Nervousness/ Irritability B1, B6, B5
• Insomnia B3, B5, B6, D3

Muscles and Joints  

• Muscle Cramps / Magnesium, B1, B2, B6
• Twitching / B1, B2, B3, B6, B9, Vitamin D, Magnesium Calcium
• Edema / Swelling   B1, B6, Potassium
• Numbness / Tingling B12, B5
• Clicking Joints / Magnesium

Conclusion

In Conclusion, understanding the vital role of nutrients in our health is paramount. From the diverse sources that grace our plates to the unmistakable signs of deficiency, our bodies communicate their needs in various ways. Embracing natural remedies not only aligns us with nature’s rhythm but also empowers us to take charge of our well-being. As we’ve explored, the journey to optimal health is a mosaic of choices that starts with knowledge and blooms into action. Let us honor our bodies with the nutrients they deserve and cherish the bounty that nature provides.