Nutritional deficiencies that are most often experienced by many people

The body needs vitamins and minerals to function at its best. On the other hand, the body cannot produce all of these nutrients alone so it needs to get help from food intake. Unfortunately, most of them lack sufficient nutrition and nutrients needed by the body. The following are nutritional intake that is often lacking for many people.

Nutritional intake and nutrients are most often deficient

Some of the nutrients that are often deficient are micronutrients that are needed in small amounts, but have a big impact on the development and endurance of a person. Lack of nutrients and these nutrients can be a source of disease, so they must be met. The following are nutrients and nutrients that are most often consumed rarely:

1. Iron

Iron is a mineral that the body needs to produce and maintain a healthy number of red blood cells. Iron needs are very high, especially in adolescent women and pregnant women.

According to the Indonesian Pediatric Association, the cause of iron deficiency anemia in children over 5 years of age to adolescents is due to excessive bleeding and excessive menstruation, especially in girls. Bleeding conditions can be caused by worm infections, for example hookworms.

The most common symptoms are

• Always pale skin
• Limp
• Tiring easily
• It is easy to get an infection because of the decreased endurance
• Decreased learning achievement
• Decreased appetite

However, often this iron requirement is difficult to fulfill due to a deficiency in consuming foods high in iron nutrients. Lack of iron can cause the body to produce fewer red blood cells, smaller red blood cells, and a paler color.

Red blood cells also become less active in delivering oxygen throughout the body. As a result, you can develop anemia, with symptoms of fatigue, weakness, fatigue, lethargy and weakness.

To avoid this, the consumption of foods high in iron is needed, especially in adolescent women and pregnant women. Quoting from healthline, food sources that are rich in iron include:

• Beef
• Fish
• Chicken meat
• Spinach
• Broccoli
• Heart
• Nuts such as almonds and cashews
• Tofu

To help optimize the absorption of iron from plant-based food sources such as spinach, broccoli and others, it is also necessary to consume sufficient vitamin C to help optimize absorption in the body.

2. Folic acid

Folic acid or also called vitamin B9 can help the body make red blood cells and produce DNA. Folic acid is also an essential mineral that pregnant women need for the development of the fetus's brain, nervous system function and spinal cord.

The high need for folic acid makes pregnant women vulnerable to folic acid deficiency. As a result, pregnant women can experience anemia and the fetus they are carrying can experience birth defects and growth problems. You can get folic acid from nuts, citrus fruits (such as oranges), green vegetables, meat, shellfish, and whole grains.

3. Calcium

Calcium helps bone growth and development, so the need for calcium is very high between children and adolescents. In addition, calcium also helps the heart, nerves and muscles work.

Calcium deficiency usually doesn't show any symptoms, but calcium deficiency can cause serious health problems over time.

If you are deficient in consuming adequate amounts of dietary calcium sources (an average of 1200 mg per day), the body will take calcium from your bones.

This over time can cause bone loss or osteoporosis. Lack of calcium can also cause an abnormal heart rate. For that, you should meet your calcium needs. You can get calcium from milk, yogurt, cheese, fish with bones (such as anchovies), green vegetables, and cereals.

4. Less iodine

Deficiency of nutrients such as iodine (iodine) is a public health problem in several developing countries. The body cannot produce iodine on its own, so iodine is very important to get from daily food. Iodine can be found in a variety of foods, including:

• Fish
• Seaweed
• Milk and other dairy products
• Egg
• Shrimp

Naturally, daily food does not contain so much iodine. In some countries, iodine is included in food additives, one of which is table salt.

In Indonesia, iodine is added to table salt to overcome the problem of iodine deficiency which is commonly referred to as GAKI (Disorders Due to Iodine Deficiency).

Iodine is one of the essential nutrients needed by the body for the production of thyroid hormones. When the body is deficient in iodine, the thyroid gland becomes enlarged to capture as much iodine as possible from the food that enters the body. An enlarged thyroid gland is also known as a goiter.

The condition of a severe lack of nutrients in the type of iodine can lead to mental retardation and developmental disorders in children called creatinism. The child may be short in stature and have impaired hearing and speech.

5. Lack of vitamin A nutrition

According to WHO, vitamin A deficiency affects an estimated 85 million school-age children in the world and is a problem that is often faced by countries in Africa and Southeast Asia.

Vitamin A deficiency is a major preventable cause of blindness, especially in children. This type of nutritional deficiency also causes impaired immune function, poor iron metabolism, and acute respiratory infections.

Overcoming vitamin A deficiency is very important for the survival of children. Vitamin A can also be obtained from various food sources.

Sources of vitamin A include:

• Heart
• Fish
• Fish oil
• Vitamin A fortified milk
• Egg
• Vitamin A fortified margarine
• Vegetables

The importance of vitamin A, even in several countries, including Indonesia, provides vitamin A supplementation, even since children are 6 months old.

6. Lack of vitamin D nutrition

Vitamin D deficiency is one type of nutritional deficiency that must be considered. Vitamin D is needed for bone growth and development. Not only that, this vitamin also helps absorb and maintain calcium and phosphorus in the body in order to build strong bones.

If the child is deficient in vitamin D, the child is at risk for delayed or delayed motor development, muscle weakness, and bone fractures. Sources of vitamin D can be obtained from:

• Cheese
• Beef liver
• Cheese
• Egg yolk

People who are at risk for vitamin D deficiency include those whose skin is usually always covered, have certain organ disorders such as liver or kidney disease.

Not only that, people who spend most of their time indoors and so don't get a lot of sun exposure are also at risk of vitamin D deficiency.

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