These 3 nutrients are essential at every age, are you taking them?

To maintain health at every age, it is not only important to eat well but also to take the right nutrients. Calcium, Vitamin D and Iron, these three nutrients are the foundation of the body. Know how to overcome their deficiency.

Nutrients for body: Whether we are 20 or 60 years old, the body always needs nutrition. Often people think that only children or the elderly need nutrients, but the truth is that there are certain nutrients that are necessary for the smooth functioning of the body, immunity and energy at every age. If these are not taken regularly, then the risk of fatigue, weakness, bone pain and diseases increases.

 

With increasing age, both our physical and mental health changes. In such a situation, the need for nutrition also changes. After the age of thirty, different parts of the body need more nutrition for all functions. In such a situation, it becomes necessary to include some nutrients in the diet. But do you know which nutrients these are?

 

 

So let us know about three such essential nutrients which every person should include in his diet daily, whatever his age is.

1) Calcium

Dr Akhilesh Yadav, Unit Head in the Orthopaedic Department at Max Hospital, explains that calcium is not only necessary for the growth of children or the bones of the elderly, but is also essential for the strength of bones, teeth and muscles at every age. It helps in maintaining muscle tightness, smooth functioning of nerves and maintaining the heartbeat.

Deficiency symptoms: Frequent bone pain, muscle cramps, weakened teeth, and stunted growth in children

Calcium Sources: Milk, yogurt, cheese, green leafy vegetables, almonds, sesame seeds, and fortified cereals.

2) Vitamin D is a partner of calcium and protector of immunity

If you do not have calcium deficiency in your body, but still have pain or weakness in the bones, then the reason for this may be a deficiency of vitamin D. This vitamin helps calcium to keep doing its work properly and is also necessary to keep the immune system strong. In today's time, its deficiency has become common, especially in people living indoors.

Deficiency symptoms: Fatigue, bone pain, frequent illness, hair loss

Vitamin-D Sources: Sunlight, egg yolk, fish, mushrooms, and fortified milk

3) Iron is the source of blood and energy

Iron helps in making hemoglobin in the body and the job of hemoglobin is to deliver oxygen throughout the body. Therefore, iron is very important for blood. Iron deficiency causes fatigue, dizziness, and paleness on the face. Iron deficiency is especially common in women and children.

Deficiency symptoms: Anemia, shortness of breath, inability to concentrate, headache

 

Iron Sources: Green leafy vegetables, beetroot, pomegranate, jaggery, peanuts, pulses and red meat (if eating non-veg)

If you are suffering from fatigue, bone pain or falling sick frequently, then get your nutrient levels checked once and improve your diet.