Everyone knows that we can stay healthy only if we eat all kinds of nutritious foods daily. We need to eat nutritious foods daily. We can stay healthy without any health problems or diseases due to nutrition. When it comes to nutrients, along with carbohydrates, fats, and proteins, vitamins and minerals are also important. We can only benefit from eating foods containing all these on a daily basis. However, many people eat starchy foods, fats, and proteins daily. But they do not eat enough food to replace all the vitamins and minerals daily. But these are also necessary for us to stay healthy. However, some types of nutritional deficiencies are common among many people in our country. A large percentage of people suffer from these errors.
Vitamin D..
Vitamin D deficiency can be said to be the number one nutritional deficiency faced by many people in our country. Currently, many people are not working hard. Due to this, they do not get the opportunity to spend time in the sun. As a result, the body does not produce vitamin D. Due to this, the problem of vitamin D deficiency is arising in many people. Vitamin D is available to us naturally. Every morning, we should stand in the sun for a while so that the sun’s rays reach the body. Due to this, vitamin D is produced naturally in the body. With this, we can easily get rid of vitamin D deficiency. Vitamin D is also available in many foods. We can get vitamin D in eggplants, milk, milk products, oranges, eggs, mushrooms, fish, and some types of oils. We need 600 IU of it per day. Therefore, even if we consume these foods, we can avoid vitamin D deficiency.
Vitamin B12..
Vitamin B12 is one of the nutritional deficiencies that many people face in our country. Most vegetarians suffer from this vitamin deficiency. Also, people with thyroid, diabetes, and overweight people suffer from vitamin B12 deficiency. Vitamin B12 is generally available to us in non-vegetarian foods. It can be found in chicken, mutton, fish, shrimp, mutton liver, eggs, and some types of vegetarian foods. It is available to us through foods like mushrooms, seeds, nuts, soy, and cheese. We need it in a daily dose of 2.4 micrograms. Therefore, consuming these foods daily can help reduce vitamin B12 deficiency.
Folate, iron..
Surveys also show that many people in our country are also deficient in folate. We need 400 mcg of folate per day. Pregnant women need 600 mcg. We get folate by eating more green vegetables, citrus fruits, rajma, eggs, and pulses. If we eat these foods daily, we can get rid of folate deficiency. Doctors also say that many people in our country are also deficient in iron. Many people suffer from anemia due to iron deficiency. This problem is more common in women. Therefore, they need to eat foods containing iron every day. We need 9 to 15 milligrams of iron per day. Eating foods like spinach, spinach, dark chocolate, pomegranates, apples, tomatoes, fish, mutton, and mutton liver provides iron in abundance. This reduces anemia. If people with nutritional deficiencies eat these foods, they can easily get rid of their nutritional deficiencies. They can stay healthy.
