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Mineral Deficiencies In Women: Every person should have a balanced diet in his plate, but it is difficult to achieve this in a busy life. In a busy life, essential nutrients are not available in the plate. Many changes are seen in women with increasing age. Women are advised to take a good diet during every monthly period and during pregnancy. As women age, they often become deficient in nutrients like iron, vitamin D, B12, calcium, magnesium, and folate. Deficiency of these nutrients causes many health problems in the body.

make up for nutrient deficiencies

Here you should include many things in your diet to fulfill the nutrients like iron, vitamin D, B12, calcium, magnesium, and folate. One should consume iron-rich foods like pulses and green leafy vegetables, sunlight and fish or fortified milk for vitamin D, dairy products and green vegetables for calcium, and non-vegetarian food or fortified plant-based foods for vitamin B12. You can also take supplements to replenish vitamins. You just need to take doctor’s advice.

Eliminate the deficiency of these nutrients

You should supplement many nutrients in your diet, information about which is given here.

Nutrient deficiencies and their sources:

1. Iron:

   Causes of deficiency: Fatigue and weakness.
   Sources: Red meat, pulses, kidney beans, beans, spinach, pumpkin seeds.

2. vitamin D:

   Causes of deficiency: To decrease.
   Sources: Sun exposure (10 minutes), salmon, sardines, fortified milk and cereals.

3. vitamin b12:

   Causes of deficiency: Anemia, numbness, problems with balance.
   Sources: Fish, chicken, milk and curd. Fortified non-dairy milk and cereals for vegan options.

4. Calcium:

   Causes of deficiency: Weakening of bones, problems in the functioning of muscles and nerves.
   Sources: Dairy products and green leafy vegetables.

5. Magnesium:

   Causes of deficiency: Muscle cramps.
   Sources: Leafy vegetables, nuts, seeds and whole grains.

6. Folate:

   Causes of deficiency: Anemia, abnormal red blood cells.
   Sources: Green leafy vegetables, legumes, nuts, seeds.

7. Omega-3 Fatty Acids:

Causes of deficiency: Inflammation and heart problems.
Sources: Fish, flaxseed, walnuts and chia seeds.