The 5 Nutrients That Your Body Needs

Nutrient 1 :- Omega-3 fatty acids 

How we get :-  One of the simplest sources of omega-3 fatty acids is oily fish like salmon, mackerel and sardines. The American Heart Association recommends that almost all folks ought to eat oily fish twice per week. If you're not a disciple of fish, different smart sources embody flaxseed and walnuts.

Benefits :-  Health benefits of using Omega-3 fatty acid Control liver,Lower triglycerides,Lower blood pressure,Slow atherosclerosis,Reduce heart attack and Improve symptoms of arthritis.

Deficiency :- Omega-3 deficiency will cause depression, aggressive behavior and mood swings.

Nutrient 2 :- Vitamin D  

How we get :- Spending time within the sun may be a great way to spice up your reserves of vitamin D.Vitamin D we have a tendency to get from Foods sach as Shiitake & Button Mushrooms,Mackerel, SockeyeSalmon,Herring,Eggs,Cod Liver Oil.

Benefits :- Vitamin D provides calcium balance within the body that forestalls osteoporosis or arthritis.Vitamin D regulates blood pressure,reduces stress and tension, relieves body aches and pains by reducing muscle spasms, reduces respiratory infections and etc..

Deficiency :-  Symptoms of bone pain/muscle weakness, low energy and fatigue, lowered immunity, symptoms of depression and mood swings, and sleep irregularities, will mean you have got a vitamin D deficiency.

Nutrient 3 :- Iron

How we get :-  The best sources of simply absorbed iron are animal product like pork, offal, chicken and eggs. For vegetarian sources, elect inexperienced leafy vegetables, pulses and dried fruit. it's going to even be worthwhile scaling down on tea and low, as these contain polyphenols that may build it tough for our bodies to soak up iron, and drinking orange juice with meals helps with the absorption of iron. 

Benefits :- Iron nutrition is diet having lot of benefits sach as treat anemia, exhaustion and fatigue,improve immune system,increase protein metabolism, for traditional growth and development. 

Deficiency :-  Symptoms of iron deficiency embody tiredness, low energy levels and headaches. It may also have an effect on your physical look, inflicting hair loss, flaking nails and a pale complexion. 

Nutrient 4 :- Vitamin B12

How we get :-  Vitamin B12 is found in meat, salmon, cod, milk,cheese,eggs, yeast extract , some fortified breakfast cereals.

Benefits :-  Vitamin B12 conjointly protects against heart disease by curbing and improving unhealthy cholesterol levels, protecting against stroke, and high blood pressure. It helps maintain a healthy digestive system. Vitamin B12 is a necessary nutrient that is needed by the body to create new red blood cells and to assist keep the nervous system healthy.

Deficiency :-  Vitamin B12 deficiency will cause anemia, which may have dangerous consequences if left untreated. Symptoms of anemia embody tiredness, a pale complexion, breathlessness and tingling hands and feet.

Nutrient 5: Iodine

How we get :-  Iodine is found in an exceedingly vary of foods together with dairy merchandise, seafood, kelp, eggs, bread, some vegetables and iodised salt. Some vegetables additionally contain iodine, however as long as they're grown in iodine-rich soils.

Benefits :-  Iodine controls the functioning of thyroid glands in human body, that in flip includes a vital influence on the metabolic processes within the body. Iodine has additionally been found to assist defend breast tissue from developing breast cancer cells. 

Deficiency :-  An enlarged thyroid gland, or goitre, is not the solely aspect result of inadequate iodine within the diet. Different symptoms embrace dry skin, hair loss, fatigue and slowed reflexes. Within the developing fetus, baby and young kid, the results of iodine deficiency are serious, as well as stunted growth, diminished intelligence and retardation.