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Little Ria opened her eyes slowly looking at her mother with an exhausted look. The worried mother carried the two-year-old toddler to the Doctor’s chamber. Her chirpy, bubbly daughter could hardly move and had lost all the energy she had. Her rosy cheeks had turned pale and her bright little eyes were dull. The doctor explained that she was anaemic and was suffering from severe iron deficiency. They needed to make stringent dietary changes to green vegetables, loads of fruits, and iron-rich cereals from French fries and chicken nuggets.
Mostly parents of toddlers, who are picky eaters, face these types of circumstances off and on. The reason is the need for the right balance of nutrition. Nutritional deficiency diseases happen when micro and macro nutrients which come from the daily diet are not sufficient for the normal functioning of your body. It may lead to mild discomfort to serious health issues and in rare cases can cause death. In this article you will learn about various types of nutritional deficiencies and why is balanced nutrition essential for our health. Keep reading.
What are the Types of Nutrients?
Nutrients can be categorised into two main types:
- Micronutrients: Vitamins and minerals which are required in small amounts but are still vital for body functioning are called micronutrients. However little they are required, deficiency in those amounts can cause chronic health issues and may lead to serious disease lowering your immunity. Common micronutrient deficiencies include anaemia caused by iron deficiency, Goiter caused by Iodine deficiency and Night blindness which happens due to deficiency of Vitamin A.
- Macronutrients: Proteins, carbohydrates and fats are macronutrients which are core elements of cell building and energy production. These are needed regularly in larger amounts for day-to-day body functions from the moment you wake up. Some major deficiencies can cause Protein Energy Malnutrition (PEM), Kwashiorkar disease and Fatty acid deficiencies.
Why are Nutrients Important?
It is important to understand why both types of nutrients are required in a balanced quantity to prevent various types of malnutrition diseases :
- These nutrients help with basic metabolic rates and energy production.
- They are important to build your immune system by producing hormones and antibodies.
- Nutrients are building blocks as they are responsible for the growth, repair, and maintenance of organs, tissues and body cells.
- For maintaining a healthy gut and intestines which is necessary for optimal nutrient absorption, these micronutrients are essential.
- These promote healthy skin, nails and hair as well.
Common Deficiency Diseases
The below-mentioned are some common and prevalent diseases caused by nutritional deficiency:
Anaemia
Iron is a vital component in haemoglobin which in turn is required to build red blood cells. This acts as a carrier of oxygen as it forms a part of red blood cells. There are two distinct types of Iron depending upon the absorption rates. Heme iron found in animal food especially red meat in considerable amounts is easily absorbed by the body. The more common Non-Heme type found in both plants and animals is not as easily absorbed by the body as the other type.
The most common deficiency disease caused by Iron is anaemia. You will be fatigued and weak all the time. Skin may turn pale and in extreme cases there will be breathlessness and dizziness. In prolonged cases, this weakens your immune system and impairs your brain function.
Dietary Sources: For heme iron, include red meat, chicken liver, oysters, seafood, clams etc.in your diet. They are excellent sources of easily absorbable Iron. Non-heme iron is found in plenty in plant sources like dark leafy vegetables or “ Saag”, beans like rajma, and matar, and seeds like pumpkin, sesame or “Til” etc. A key ingredient for the absorption of Iron is Vitamin C. Hence an iron-rich diet needs to be supplemented with citrus food like lemon, oranges, and bell peppers for better iron absorption. But, do keep in mind, that excess Iron can also cause toxicity and a controlled diet is essential.
Night Blindness
Vitamin A retinol is an essential building block of the Retina which helps in strong vision. It helps in developing retinal cells, repairing cells and immunity as well. Not only vision, this fat-soluble Vitamin helps to maintain skin elasticity, and strong teeth and bones. Two major types of Vitamin A include preformed and pro-vitamin A. Preformed is a “readymade” Vitamin A which is easily absorbed by the body and is found mostly in non-vegetarian food items like meat, fish and poultry. Provitamin A, which has to be further processed in the body to convert to Vitamin A is found in high amounts in coloured fruits and vegetables.
The most common reason for blindness in developing countries is micronutrient deficiency. It can cause temporary to permanent eye damage and even blindness. For children and breastfeeding or pregnant women, this deficiency can be dangerous as it suppresses the immune system and increases mortality.
Dietary Sources: The easiest sources of preformed Vitamin A are organ meat like chicken liver, goat liver etc. Fish liver oil is also rich in Vitamin A. You can have supplements in the form of medicated tablets or you can also include sea fish in your diet as they are abundant in Vitamin A.
Pro vitamin or beta-carotene is mostly found in vegetables like sweet potatoes, carrots, and dark leafy vegetables like kale, broccoli and spinach. It is to be noted that excess of preformed Vitamin A can cause toxicity so intake should be properly controlled.
Goitre
Iodine, another essential micronutrient is crucial for the production of thyroid hormones. The basic functions of thyroid hormones are to control metabolic rates, growth, brain development and bone maintenance. The most common deficiency disease of Iodine is Goiter, which is manifested by swelling of the thyroid gland. In case a low amount of hormones is produced, it leads to hypothyroidism. It increases the heart rate, causes trouble in normal breathing and leads to unexplained weight gain. In children, severe Iodine deficiency hampers brain development and developmental abnormalities leading to retardation and stunted growth.
Dietary Sources: Dietary sources of Iodine include seaweed, fish, dairy products and eggs. But the amounts can vary depending on soil, and water in the soil. Iodine-poor soil results in iodine-deficient produce. In some countries, it is mandated to have table salt fortified with Iodine to combat incidences of deficiencies.
Rickets and Osteomalacia
Vitamin D, another essential fat-soluble nutrient works like a steroid in your body. Its absence causes, rickets in children having soft and weak bones and osteomalacia in adults with muscle weakness and bone decay. It may also give rise to a weak immune system and increase the risk of cancer.
Dietary Sources: The best dietary source for Vitamin D is Cod liver oil, Fatty fish like salmon, sardines and even Indigenous “ bhetki” fish, along with egg yolks. However, diet alone cannot suffice. Vitamin D is also produced from cholesterol in your skin when exposed to sunlight.
Types of Protein Energy Malnutrition
The two major conditions of protein deficiency are Kwashiorkar and Marasmus. Kwashiorkor is characterised by muscle wasting, distended belly and fluid retention or oedema, whereas Marasmus causes severe weight loss, weakness and muscle loss.
Dietary Sources: For animal protein dietary sources are meat, chicken, fish and egg. For plant protein, plant-based milk, tofu etc. are good sources for your consumption.
Severity of Deficiencies
The severity of any nutritional deficiency depends on lifestyle, food habits, age and overall immunity of your body. More often than not, nutrient deficiency diseases are dependent on your diet. Each Vitamin is found in more than one type of food; some foods are fortified with Vitamins and Minerals. Similarly, some foods are rich in proteins and carbohydrates. Any crash diet can lead to severe deficiencies of macronutrients.
The Dietary Risks
If you are a vegan or vegetarian, you may have the risk of Vitamin B12 deficiency and even protein deficiency, since both these are found in meat, eggs and fish in abundance. Again, if you are lactose intolerant and unable to consume milk, you may face Vitamin D and Calcium deficiency.
Folate and Thiamine are found in grains along with essential carbohydrates. In case you are on a strict gluten-free diet, you might face carbohydrate and vitamin deficiencies. A diet dominated by processed and junk foods and low in fresh vegetables and fruits leads to Vitamin E and K deficiencies.
Sunlight
Vitamin D is found in foods like eggs, seafood and dairy products and is abundant in natural sunlight. Lack of Sunlight in cold places or even prolonged lack of sun exposure due to working indoors can also cause serious Vitamin D deficiency.
Medical Illnesses
If you have a compromised immune system and any underlying medical condition, then absorption of any nutrient from food is low and slow. It is then difficult to metabolise the vitamins and minerals. Some common medical causes that are deterrents to nutrient absorption are alcoholic liver diseases, kidney diseases, gastric bypass, Crohn’s Disease, liver failure etc.
Duration of Deficiencies
There are short-term deficiencies which can cause mild symptoms, but the long-term deficiencies manifest in severe symptoms aggravating any existing medical conditions. Hence regular blood tests, check-ups and doctor consultation are necessary if you feel you may be suffering from any chronic deficiencies.
Concluding Comments
Be it any deficiency, or any other health issue, the very first step to mitigate such illnesses is to get yourself checked regularly. You should consult your doctor and have your blood nutrient levels checked at regular intervals. In this journey, as our valued customer, Care Health Insurance will be with you at every step. Enrol in a policy which will cover outpatient charges along with lab tests and diagnostics. You will also have access to specialised doctors and appointments can be fixed online with Care Genie mobile app. You can be free and still keep a check on your health and control these deficiencies.
>> Also Read: Nutrition Counselling: Know the Coverage for Dietary Advice
Disclaimers: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
