7 Signs Your Body Is Deficient In Vital Nutrients

The human body is a magnificent machine. When things go wrong, it does not shut off without warning. Instead, it sends us signals To let us know that something needs to be fixed. all we need is to be smart enough to understand those signals

Vitamins and minerals are very important as they perform hundreds of roles in the body, but the truth is that most people mindlessly pop a multivitamin tablet without knowing what they are deficient in.

But the amazing part is that whenever you are deficient in a particular vitamin or mineral, your body gives the whole bunch of sign and signals

Let us talk about some of the most common signals and, most importantly, the natural ways to fix these deficiencies.

1. Cracking Sound In Joints

If your knees pop when you bend them, or maybe the joints of your arms crack often, this is the clear sign of calcium deficiency in the body.

Calcium is required for healthy bone and teeth. Low calcium may become the reason for arthritis.

How to fix it?

First of all, don’t waste your money on calcium supplements. Instead, include dairy products like milk, curd, paneer, cheese along with peanut butter in your diet. The most effective way to fulfill calcium deficiency is to have a pinch of calcium carbonate curd on an empty stomach have it regularly for 2-3 months every day, and it will do what those synthetic calcium tablets can never do.

Calcium Carbonate – Buy It Online

2. Bleeding Gums

Bleeding gums while brushing or even while eating or your tongue often gets ulcers, cuts, etc. then you should understand that your body is screaming and telling you that it is deficient in vitamin C.

Bleeding gums while brushing is extremely common even though the majority of people ignore bodies these signals.

What’s happening in the cellular system is that even your arteries are bleeding, make sure you act on this immediately as it can aggravate and can lead to the most severe issues of the vascular system.

Best Source Of Vitamin C

With vitamin C equals to that in 20 oranges, the best way to fulfill the vitamin C deficiency is to include Amla in your diet. Amla can be consumed throughout the year in the form of juice, powder, pickle, candy, boiled, etc. other good sources of vitamin C include lemon, guava, oranges, capsicum, etc.

Vitamin C – Buy It Online

3. Weak Brittle Nails And Peeling Cuticles

If you have weak, brittle nails or you have peeling cuticles. Maybe your hair is dry, or you’re facing premature hair fall. These are some very clear indications that your body is deficient in biotin. One common reason could be when you regularly start eating raw eggs. Biotin is made by the body using certain friendly bacteria. Whenever there is an imbalance in the digestive system, our body is unable to make biotin due to which the symptoms come up.

How To Fix It?

The most effective way to produce biotin production in the body is to increase gut-friendly bacteria, and there isn’t a better probiotic food than curd. Have it empty stomach with one teaspoon of jaggery powder to mixed in it to get the maximum benefit.

Biotin supplement – buy it online

5. White Specs On Nails

Check your nails. If you have small white specs on your nails. This means your body is deficient in zinc. Its deficiency is very common among people who eat cakes and pastries and other sweets made of refined grains. Zinc is a trace mineral, but it is very important for both men and women.

In males, zinc is required for the male body to produce testosterone. Deficiency of zinc can cause low testosterone, which may lead to slow beard growth, low muscle mass, fatigue, sexual immaturity.

In Women’s, especially during pregnancy, zinc deficiency may negatively affect the fetus and the mother.

How To Fix It?

To fulfill zinc, reduce your intake of pastries increases nuts, seeds, lentils, legumes in your diet.

Zinc Supplements – Buy it online

6. Pale Face, White Nails, Dull Lips

If your face is pale or the redness of your nails turning white, or your lips are losing their color. These are the symptoms of Iron and Hemoglobin deficiency.

Iron and hemoglobin are interlinked as iron are essential for the production of blood.

How To Fix It?

The best way to fulfill iron deficiency without doing anything extra is by using iron utensils for cooking. Beetroot, Carrot, Apple, pomegranate, corn, they are very helpful in improving the hemoglobin level.

Iron supplement – Buy it online

7. Vertical Ridges On Nails, Loss Of Eyebrows, Puffy eyes

If you have vertical ridges on nails, loss of eyebrows, puffy eyes. Do you know where the roots of these problems lie?. Its the thyroid.

The thyroid hormone regulates the body’s metabolism and the way your body utilizes carbs, fats, protein.

Any problem with the thyroid gland can create further deficiencies in the body. As the hormonal events are much more in women’s, They are more prone to these symptoms.

Vitamin D: Deficiency, Dosage and Sources

What is Vitamin D?

The scientific name of vitamin D is Cholecalciferol. It is a fat soluble vitamin. Vitamin D is required for bone growth and calcium metabolism. Vitamin D plays an important role in the absorption of dietary calcium from the intestine and its deposition in bone. Gross deformities of bone may therefore result if enough vitamin D is not available to the body.

How it works in our body

Vitamin D (cholecalciferol) does not act directly to discharge its functions in the body. Recent studies have shown that it is first converted into 25 hydroxy cholecalciferol in the liver and subsequently to 1,25-dihydroxy cholecalciferol (1,25 DHCC) in kidney. 1,25-DHCC is the active form of the vitamin which functions in the body. Apart from the lack of vitamin D, a deficiency in the conversion of the vitamin D to its active form can also cause rickets/osteomalacia. Vitamin D acts like a hormone in the body.

Causes of vitamin D deficiency

Deficiency of vitamin D occur when you are not taking recommended level of vitamin D as per time.
Certain people given below are at higher risk of vitamin D deficiency:

  1. who spent very less time in sunlight or keep themselves covered when outside.
  2. People who are bound to stay at closed spaces due to their work or something.
  3. People with very dark skin may have vitamin D deficient.
  4. People who eat less dairy products or are lactose intolerant.
  5. Who have certain medical conditions like bowel disease may be vitamin D deficient.
  6. Overweight people.
  7. Older adults.

Disease due to vitamin D deficiency

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Rickets

Rickets is a disease of children in growing years caused by the deficiency of vitamin D and calcium. This disease leads to the softening and distortion of bones, weaker bones with abnormal shape and fracture.

Vitamin D or cholecalciferol is formed in the skin by the ultraviolet rays present in sunlight which converts a cholesterol derivative (β-dehydrocholesterol) present in the skin to vitamin D(cholecalciferol). Therefore, rickets do not generally occur in children normally exposed to sunlight, but may develop among those who live in dark and dingy households. This deficiency occur in temperate climates where exposure to sunlight is limited, unless vitamin D is obtained through food.

Probably, minor degree of rickets is more common in infants and young children. Malnourished children with protein deficiency may also develop rickets probably due to poor conversion of vitamin D to the active form of vitamin D. The most in expensive way to get vitamin D is exposure to sunlight which is freely available in plenty, particularly in tropical countries.

Osteomalacia

It is the abnormal softening of bones caused by deficiencies of vitamin D or calcium or phosphorus. Osteomalacia manifests itself initially as pain in bones, usually starts during pregnancy when the demand for calcium is
raised to meet the increased need of the growing foetus in the womb. After the child birth, the disease may regress but it may recur in a more severe form in the subsequent pregnancies. Ultimately, the bones of the victim may become so bent that the woman is unable to stand upright and distortion of the pelvis may cause child birth very difficult. A good supply of vitamin D during pregnancy benefits the mother and helps satisfactory development of the infant.

Doses

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AgeRcommended amount of vitamin D per day
0 to 1 year400 IU
1 to 70 years600 IU
over 70 years800 IU

IU- interantional units

This requirement may be obtained in great measure in tropical countries through exposure to adequate sunlight. In those cases where vitamin D requirement is not met through adequate exposure to sunlight or due to metabolic or genetic reasons, supplementation of vitamin D may be necessary. One gm of pure vitamin D is equivalent to 40 million IU, i.e., (400 IU= 10 μ g) of the vitamin. People who take certain medications or have specific medical conditions, such as osteoporosis, may have different vitamin D or calcium needs and should speak to their health care provider.

Overdose

Excessive intake of vitamin D can lead to toxic symptoms, which include irritability, nausea, vomiting and constipation. Cases of toxicity in children have been reported even with prolonged daily intake of a dose as low as 1000 IU.

Sources of vitamin D

Sunlight

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It is the cheapest and biggest source of vitamin d. It is available almost every part of the globe. Sunlight spurs the body to make vitamin D. But because of the skin cancer risk, it is not recommended to everyone. However, a small amount of sun exposure without sun screen can be beneficial to health. About 20 to 25 minutes of exposure a day is helpful and enough. If we are at higher latitudes, sun alone can not provide your daily needs of vitamin D. This process is less efficient with age so if you are older then you may see a doctor instead of sun.

Non vegetarian sources :

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Fish – Fish can be a good source of vitamin d. common fish includes tuna, salmon, trout, mackerel and eel. Fresh fish aren’t the only way to take vitamin D, yo can get vitamin D from a can too. Canned fish like sardine and tuna are less expensive than fresh fish and have a good dose of vitamin D. they contain about 150 IUs per 4 ounces.

Egg Yolks – eggs are very convenient to get vitamin d. we can have egg in breakfast, lunch and dinner. But keep in mind that we have to consume full egg not just egg white. One egg yolk will give you about 40 IUs but try not to take all of your vitamin D just from eggs because one egg contains about 200 milligram of cholesterol and we should not consume more than 300 milligram of cholesterol a day for a good heart.

Vegetarian sources

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Fortified milk – 8 ounces of milk contain at least 100 IUs of vitamin d and 6 ounces of yogurt contain 80 IUs.

Soy yogurt – soy yogurt fortified with vitamin D has 80 UI of vitamin D in 150 gram.

Fortified cereals – you can get a part of your daily vitamin D from low calorie cereals.

Dietery supplements :

Vitamin D3

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In dietary supplements, vitamin D is available in two forms, they are vitamin D2 (ergocalciferol) and vitamin D3(cholecalciferol). But, vitamin D3 is more beneficial than vitamin D2. Before taking a vitamin D supplememt, make sure that other supplement or medication you are taking contain vitamin D. Some calcium supplements also have vitamin D in it.

You can buy vitamin D3 (5000 IU) here

To buy a high dose of vitamin D3 (once a week), check here.

It is recommended that you consult to your health care provider before taking these supplements.

Cod liver oil

Cod liver oil is well known for its naturally occuring omega 3 fatty acid vitamin A and vitamin D3. Vitamin A is essential for normal vision and vitamin D for healthy bones.

check price here.

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Everything You Need To Know About Electrolytes

Our body contains a large number of elements all of which are essential for some function or the other. Major elements like Sodium(Na), Potassium(K), and Magnesium are essential as electrolytes to maintain electrolyte balance. Many of these elements are present in adequate amount in normal diet so that we do not encounter their deficiencies in the population.

Electrolytes play an important role in proper hydration. These essential minerals maintain pH levels in the blood, transmit electrical to our nerves and muscles and balance fluids in our body.

Almost every runner needs electrolyte but most of them do not know what are these and how to use them. During exercise, sodium, potassium and chloride are lost in large quantities through sweat. As quantity of these electrolytes decrease in our body, our muscle function can decrease and our body can have difficulty absorbing minerals and fluids. During exercise, we must make sure that our body don’t lose more than 1 per cent of our body weight during exercise. If we are losing more than 1 per cent, let’s say 2 per cent, then we are very much dehydrated and it is important to recover them with fluids and electrolytes within a couple of hours.

Given below are the brief description of important electrolytes in our body :

Potassium(K)

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Potassium and sodium are important constituents of fluids present outside and within the cell. Proper concentration of these electrolytes inside and outside the cell is important to maintain osmotic balance and keep cell in proper shape.

In plant foods, potassium is present in higher concentration than sodium by a factor of 10 to 50 fold. Plant foods are indeed the rich source of potassium. The exact requirement of potassium is not known but potassium preset in foods is probably adequate to meet the daily requirement.

Sources of potassium are:


Bananas
Melon
Avocado
Tomatoes
Potatoes

Sodium(Na)

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Sodium is lost in urine and particularly in sweat as sodium chloride. It helps with fluid retention and cell function. Sodium present in foods is not adequate to meet the requirements. Hence sodium chloride i.e., salt has to be included in the diet. Besides imparting taste of food, salt provides necessary amount of sodium required by the body. The exact amount of sodium required in a tropical country is not certain. The daily intake of salt may be as high as 20 gram, the average being around 15 gram per adult . In view of the association of hypertension with high salt intake, a lower intake of 8 to 10 gram per day may be advisable. Under conditions of excessive sweating as in summer and for those who work in hot environment, a still higher intake may be necessary.

Sources of sodium are :


White salt
Celery
Canned vegetables
Whole grain bread
Cottage cheese

Magnesium(Mg)

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Magnesium is present in small concentration in all cells and is required for cellular metabolism. It is also present in bone along with calcium.
magnesium share many of the properties of calcium so far as absorption and metabolism and tissue distribution are concerned. It helps in muscle function. magnesium is also implicated to have a role in cardiovascular disease.

Dietary intake of magnesium to maintain balance is around 350 mg per day. cereals, pulses and nuts contain 40 to 200 mg per 100 gram. Magnesium content of food is generally much higher than Calcium. Green leafy vegetables are also good source of magnesium. Diets based on cereals, pulses, and vegetables can provide adequate amount of magnesium to meet the requirements.

Sources of magnesium are :


Nuts
Grains
Dark and green leafy vegetables

Top 9 Foods To Eat On Keto Diet For Fat Loss

Adapting to a ketogenic diet can take some reworking of your habits and a new perspective on how you approach your meals and snacks. But, no matter how you are eating before most of the food that are the pillars of the keto diet are things you’re already familiar with. We help you to use them in slightly different ways to promotes ketosis in your body.

Here Are The Top 9 Foods

1. Eggs

Eggs are high in protein are low in carbs, eating egg has been shown to help promote a feeling of fullness and egg yolks contain 13 essential vitamins and minerals, as well as antioxidants.

While eggs were once demonized for their high levels of cholesterol. But we now know that consuming them doesn’t raise blood cholesterol levels in most of the peoples, which can reduce the risk of heart diseases.

2. Olives And Olive Oil

These heart-healthy little fruits are filled with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of total carbohydrate.

Extra virgin olive oil is one the healthiest oils for Baking, Cooking, Deep-Frying at high temperatures.

3. Meat, Poultry, And Seafood

In Addition to being low in carb and high in fat and protein, meat contains nutrients like b12 creatine and taurine. That isn’t found in plants.

Shellfish and fish contain anti-inflammatory omega-three that are associated with improved mental health and decrease the risk of heart disease.

4. High Fat Dairy

High-fat dairy products quality protein, vitamins and minerals, and something called “conjugated linoleic acids,” which is one of the few fatty acids that promote fat loss. Some study suggests that a moderate amount of high-fat dairy helps reduce the risk of heart attack and stroke. High fat and a minimal-carb make high-fat dairy a keto winner.

5. Dark Chocolate

Real chocolate (not the processed stuff with high sugar) isn’t the “sinful” treat it often made out to be.

Dark chocolate is filled with antioxidants and flavonols that can decrease blood pressure, heart disease risk, and insulin resistance. Just be sure there are no sugar and a minimal amount of carbs per serving.

6. Berries

Berries are one of the healthiest and most keto-friendly fruits.

Blueberries are shown to improve memory and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation, as they do contain carbs.

7. Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and other cruciferous vegetable contain high levels of vitamin k and vitamin A, as well as a unique compound called sulforaphane.

Sulforaphane can help you detoxify your body and protect cells from oxidative stress. cruciferous vegetables also have very carbs count

8. Coconut oil

Coconut oil is very high in saturated fat, coconut oil has been found to help lower cholesterol and promotes the loss of belly fat, due to medium-chain triglycerides.

MCTs fats are absorbed directly by the liver and converted into ketones, which can help decrease calorie consumption, increase energy levels, and even improve brain function.

9. Nuts And Seeds

Nuts and Seeds are rich in fiber and minerals nuts, and seeds are also associated with reduced risk of heart disease, certain cancers, depression, and obesity. We suggest avoiding nuts and seeds oil, which contain a high level of inflammatory omega-6.

Some of the best nuts and seeds for keto diet are macadamia and brazil nuts, pecans, walnut and almonds and pumpkin seeds, sunflower seeds, and flax seeds.

Various Factors That May Lead To Obesity

Obesity is due to the positive energy balance, the intake of calories is more than the expenditure of calories. It is a state in which there is generalised accumulation of excess adipose tissue in the body leading to more than our desirable weight.
One in every two adults in the United States is overweight and the prevalence of obesity is increasing all over the world.

GENETIC FACTORS

Genetic Inheritence probably influences 50-70 per cent a person’s chance of becoming fat more than any other factors. Within families, the chance is 80 per cent if both parents are obese and 50 per cent if one parent is obese.

A mutation in the human gene for the B3 recepters in adipose tissue, involved in lipolysis and thermogenesis markedly increase the risk of obesity. Many genes play a role in food intake regulation, apetite and ultimately obesity in mammals.

AGE AND SEX

It can occur at any age in either sex as long as the person is under positive energy balance. Females than males are found to be over weight among all age groups. Hormonal predisposition put women at higher risk of obesity when compared to men.

EATING HABITS

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Certain types of eating habits may lead to obesity:

  1. nibbling between meals is a potential cause of obesity.
  2. Some may eat faster taking less time for chewing, therefore they tend to consume more food.
  3. People who eat outside home more frequently are prone to obesity. large portion of food served outside the home promote high calorie consumption.
  4. People who eat more junk food (high fat, high carbohydrate) may become obese.
  5. Non inclusion of fruits and vegetables.
  6. Non-vegetarian diet favour weight gain.
  7. Consumption of sugar added beverages may contribute to weight gain.
  8. Personnel who work in different shifts, whose body clock is disturbed, may have chance of getting obese.

NO PHYSICAL ACTIVITY

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Obesity is found in persons who lead to sedentary lives and pay less importance to physical activity. It is more common in middle age when physical activity decreases without corresponding decreasing in food consumption.

STRESS

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Food is one of the many stimulants of endorphin, ‘feel good’ neurotransmitter. Self gratification, depression, anxiety and stress may lead to excess calorie intake. Recent studies have shown that school going children tend to take more fatty foods as their lives grow stressful. Chronic sleep deprivation may increase appetite in some.

TRAUMA

Obesity may follow due to damage of hypothalamus after head injury because it is not able to regulate appetite or satiety.

ENDOCRINE FACTOR

Obesity is found in hypothyroidism, hypogonodism and cushing’s syndrome. Obesity is common at puberty, pregnancy and menopause.

PROSPERITY AND CIVILISATION

Obesity is common in prosperous countries like UK, USSR, and USA and among people from higher socioeconomic status of developing countries, since they have the purchasing power and availability of surplus food. Obesity is rare in primitive societies and wild animals. Civilisation has brought plentiful supply of appetising foods, concentrated foods and variety of foods in the market.

What Is Protein & Why Do We Need It ?

Proteins are macro nutrients and are vital to any living organism. Proteins are the important constituent of tissue and cells of the body. They build the important component of muscle and other tissues and vital body fluids like blood. Protein supply the body building material and make good the loss that occur due to wear and tear of muscle fiber. Proteins, as antibodies, help the body to fight against infection. The proteins carry out many metabolic process in the body in form of enzymes and hormones. Thus, proteins have wide range of functions essential for living organism.

Proteins required by the body should be supplied in adequate amount in the diet. The dietary proteins are broken down into amino acids and absorbed as such, these amino acids derived from the dietary proteins are used by the body for various functions like tissue building. The amino acids which are not used for protein synthesis are broken down to provide energy, 1 gram of protein giving rise to 4.2 kcal.

If the diet does not contain adequate carbohydrate and fat to provide energy, dietary protein may be broken down to provide energy which is a wasteful way of using protein.

All foods except refined sugar, oil and fats contain protein to varying degree. some foods contain a high amount of protein and can classified as protein rich food. examples of such food are animals food like meat, fish, egg and plant foods like pulses, oil seeds and nuts

Protein And Amino Acids

Amino Acids are the building block of proteins. there are 19 of them in proteins, 9 of them are designed as “essential amino acids”, since they cannot be synthesised in the body the rest of the amino acids are called “non essential amino acids” as they can be formed in the body by inter conversion of other essential amino acids .

These amino acids are Alanine, Valine, Arginine, Tyrosine, Asparagine, Tryptophan, Cysteine, Threonine, Aspartic acid, Serine, Glutamic acid, Proline, Glutamin, Phenylalanine, Glycine, Methionine, Histidine, Lysine, Isolucine, Lucine.

Requirement

The requirement of proteins depend upon the its quality. The higher the quality, lower the requirement and vice versa.

The requirements are generally determined in terms of egg . The adult requirement of egg protein is 0.7 gram per kg of body weight while requirement in terms of mixed vegetables is 1.0 gram per kg of body weight.

it is to be expected that children require more protein per kg body weight than adults do. Thus, a young child of 1-2 years require 1.2 gram egg protein /kg or 2.0 gram of mixed vegetables protein per kg . Likewise, protein needs of women are greater during pregnancy and lactation than during non lactating state.

Deficiency

  • Loss of muscle mass.
  • Edema.
  • Thin hair.
  • Fatty liver.
  • Higher risk of bone fractures.
  • Stunted growth in children.
  • weak immune system
  • Constant craving.

Sourses

  • Eggs
  • Dairy Products
  • Fish and Sea food
  • Chicken and Turkey
  • Soya
  • Nuts and Seeds
  • Pork
  • Beans and Pulses