There are many health problems when these vitamins are deficient

There are a group of vitamins and minerals that you may suffer from deficiency, which may be important for the health of your body, and their deficiency can expose you to serious diseases. Learn about them as follows:
Iron deficiency
The first thing that is mentioned about vitamins and minerals that you may suffer from deficiency is iron, which is one of the most important elements that we get from food, and it is an essential element in the process of building many substances that bind oxygen to the blood and muscles, and it is also one of the important elements in the synthesis of many Enzymes in the body.
Types of iron
There are two types of dietary iron:
Heme iron: which is derived from animal sources, such as red meat, which contains high amounts of it.
Non-heme iron: This type of iron is the most common, and is found in both animal and plant foods. Its advantage is that it is not absorbed as easily as heme iron.
Vegetarians have an increased risk of iron deficiency; This is because they do not consume non-heme iron as well as heme iron.
Symptoms of iron deficiency in the body
Iron deficiency in the body leads to anemia, the symptoms of which include the following:
paleness.
Tired.
shortness of breath.
Accelerated heartbeat.
Possibility of irritation.
A decline in the body’s ability to protect against pollutants.
Food sources of iron
The best food sources for obtaining heme iron are the following:
Red meat.
Liver.
Oysters, squid, mussels, and fin fish such as salmon and tuna.
Canned sardines.
The best food sources for non-heme iron include:
Beans.
Seeds, such as: pumpkin, sesame, and squash.
Cauliflower, kale and spinach.
In addition, vitamin C can enhance the absorption of iron, by eating foods rich in vitamin C, such as: oranges, kale, and peppers, along with foods rich in iron, which can help increase the rate of iron absorption.
Iodine deficiency
Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. Thyroid hormones are involved in many processes in the body, such as: growth, brain development, and bone maintenance. They also regulate metabolic rate.
Symptoms of iodine deficiency in the body
Iodine deficiency can cause the body to have the following symptoms:
Goiter and autoimmune disease of the thyroid gland.
Increase in heart rate.
shortness of breath.
overweight.
Severe iodine deficiency, which can lead to mental retardation in children.
Some researchers believe that severe iodine deficiency may lead to thyroid cancer and other cancers, such as prostate cancer.
Dietary sources of iodine
The best food sources for iodine are the following:
Seaweed.
cod.
Dairy.
eggs.
Iodized salt.
Some countries have responded to iodine deficiency by adding it to salt, which has succeeded in reducing the severity of the problem and removing it from the list of vitamins and minerals that may be deficient.
Vitamin D deficiency
Vitamin D is produced in the body as a result of exposure to sunlight. It can also be obtained from certain foods, and every cell in the body has receptors for vitamin D.
Vitamin D is produced from cholesterol in the skin when it is exposed to sunlight, so vitamin D is among the list of vitamins and minerals that you may be deficient in if you live far from the equator because you are rarely exposed to sunlight.
Symptoms of vitamin D deficiency in the body
Vitamin D deficiency is not visible. Symptoms are usually subtle and may develop over years. The most important of these symptoms are the following:
Muscle weakness.
Bone loss.
Increased risk of fractures.
Growth retardation and rickets in children.
Decreased immune function.
Increased risk of cancer.
Food sources for obtaining vitamin D
Unfortunately, very few foods contain large amounts of this vitamin, the most important of which are:
Cod liver oil.
Fatty fish, such as: salmon, mackerel, sardines, and trout.
yolk.
People who suffer from a severe vitamin D deficiency prefer to take special nutritional supplements after consulting a doctor or increase exposure to sunlight in a healthy manner, as it is very difficult to obtain sufficient quantities through diet alone to compensate for this type of vitamins and minerals that you may suffer from deficiency.
lack of calcium
Calcium is one of the most abundant minerals in the human body, as it constitutes 1.5% – 2% of the body weight. It also constitutes 39% of the minerals in the body, so that 99% of this amount is concentrated in the teeth and bones, and the remaining 1% is found in the blood.
In addition, calcium plays a role as a signaling molecule throughout the body, without which our hearts, muscles and nerves would not be able to function, and it is often added to a group of vitamins and minerals that may suffer from deficiency.
Symptoms of calcium deficiency in the body
The most common symptoms that can affect the body are the following:
Osteoporosis.
Muscle spasm.
Ease of bone fractures.
Abnormal heartbeat.
Numbness and tingling in the feet and face.
Children’s bodies do not grow normally.
Food sources of calcium
The best food sources for calcium are the following:
Fish.
Dairy products.
Green vegetables, such as: kale, beans, peas, broccoli, and cabbage.
Tahini.
Flax seeds.
Soy.
The best way to prevent vitamins and minerals that you may be deficient in is to eat a balanced diet that includes both animal and plant foods.