• Shruti GOCHHWAL

Five Most Common Types of Nutritional Deficiencies in the World

All of us are aware of the importance of three major macronutrients, i.e, proteins, fats, and carbohydrates in our diet. The right balance of these three components in our diet helps us remain in the pink of our health.

However, not many are aware that micronutrients, i.e., vitamins and minerals. Though needed by our bodies in very small quantities are equally vital for our health. Consuming a diet lacking in essential nutrients like vitamin A, vitamin B3, iron, and folate can wreak havoc on our well-being over time.

Five Surprisingly Common Nutritional Deficiencies

The nutritional deficiencies that are widespread in the world are related to the inadequate consumption of important macro and micronutrients like:

⦁ Proteins ⦁ Vitamin A ⦁ Vitamin D ⦁ Vitamin B12 ⦁ Iron

⦁ Proteins

protein, food

high-protein foods, Image credits: Pixabay


Protein is one of the most important macronutrients that is needed to build and repair your bones, muscles, skin, and hair. Many people are not aware that they need around 1 gram of protein per kilogram of their body weight.

Protein is found in foods like milk, curd, peanuts, and other seeds. It is also found in some cereals like quinoa, pulses, chicken, and eggs. Interestingly, they are also vitamin b3 foods and help you in preventing vitamin B3 deficiencies like indigestion, fatigue, and mouth sores as well.

⦁ Vitamin A

Vitamin A, health

Vitamin A rich foods, Image credits: Pixabay


Weak vision is a common problem faced by people all over the world. Foods rich in vitamin A effectively combat problems like dry eyes, night blindness, and dry, chapped skin. Include foods like carrots, bell peppers, and sweet potatoes in your diet to get an adequate amount of vitamin A. Additionally, you can supplement your diet with vitamin capsules which can help you overcome its deficiency in your diet.

⦁ Vitamin D

Vitamin D Nutritional Deficiencies

Vitamin D rich foods,Image credits: Pixabay


Known as the sunshine vitamin, vitamin D is essential for strong bones, nerve, and cell functions. Vitamin D deficiency can put you at risk of developing cardiovascular diseases, cognitive impairment, and even cancer. Although our body can make this vitamin from the sunlight, we also need to ensure that our diet contains sufficient quantities of it. Foods like egg yolk, fish, mushrooms, and cheese contain this micronutrient. If you find that you’re not getting enough of it from your diet, consider supplementing it with a vitamin D capsule-like uprise d3 60k.

⦁ B Vitamins

food, health

Vitamin B rich foods, Image credits: Pixabay


B vitamins play an important role in maintaining your nervous system. Of them, vitamin B12 is most important for the formation and maintenance of red blood cells. They are responsible for transporting oxygen to all the organs of your body. Its deficiency can cause dizziness, memory loss, and dementia. Supplement your diet with foods like fruits and green leafy vegetables, apart from dairy products, fish, and eggs.

Another important vitamin in this group is vitamin B7, also known as biotin. Its deficiency can cause weak hair and skin problems. Foods like barley, cauliflower, broccoli, and cheese can provide adequate amounts of this vitamin. Many people consume a capsule of biotin for hair, skin, and nails after their meals to ensure that they are getting enough amount of this essential micronutrient.

⦁ Iron

iron, health

Iron rich foods, Image credits: Pixabay


Iron deficiency cuts across the world. It manifests itself in the form of anemia which is prevalent among adolescents. The deficiency of iron results in the impaired physical and mental growth. Supplement your diet with foods like green vegetables, beans, and legumes as well as dry fruits to ensure that you’re getting a sufficient amount of this nutrient from your diet. Additionally, consuming vitamin C rich foods like oranges, lemons, and green leafy vegetables along with iron-rich food will enhance the absorption of iron in your body.

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