Sources of Nutrients and Deficiency Diseases
It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health.These are carbohydrates, proteins, fats, vitamins, minerals, fiber and water.Insufficient intake of a particular nutrient can lead to a deficiency disease.A balanced diet is extremely important for the overall good health of a person.
Nutrient Sources and their Deficiency diseases
| Nutrients | Constituent | Deficiency Diseases | Sources |
|---|---|---|---|
| Vitamin A | Retinol, Retinoic Acid, Beta-Carotene | Night-blindness,Healing epithelial cells,Normal development of teeth and bones | Carrots, Papaya, Milk, Cheese, Fish Liver Oil, Green Vegetables etc. |
| Vitamin B1 | Thiamine | Beriberi | Brewer’s Yeast, Whole Grain, Oatmeal, Legumes, Peanuts, Dried Soybean, Sunflower Seeds etc. |
| Vitamin B2 | Riboflavin | Ariboflavinosis | Beef Liver, Lamb, Milk, Mushroom, Spinach, Almonds etc. |
| Vitamin B3 | Niacin or Nicotinic Acid | Pellagra | Tuna, Chicken, Turkey, Mushrooms , Bacon, Broccoli, Veal etc. |
| Vitamin B5 | Pantothenic Acid | Acne, Paresthesia | Chicken Liver, Sunflower Seeds, Salmon, Avocados, Corn, Broccoli, Mushroom etc. |
| Vitamin B6 | Pyridoxine, Pyridoxal, Pyridoxamine | Dandruff-like eruptions, Pink eye, Epilepsy | Potatoes & other starchy vegetables, Fruit (other than citrus) etc. |
| Vitamin B7 | Biotin | Growth & Neurological Disorders in Infants | Raw Egg Yolk, Liver, Peanuts, Yeast, Whole-wheat Bread, Cheddar Cheese, Pork etc. |
| Vitamin B9 | Folic Acid | Macrocytic Anaemia, Birth Defects | Dark Leafy Greens like Spinach, Asparagus, Broccoli, Citrus Fruits, Beans, Peas, Lentils, Avocados etc |
| Vitamin B12 | Various Cobalamins | Macrocytic Anaemia, Memory Loss, Pernicious Anaemia, Mania, Psychosis, Paralysis | Seafood, Beef, Chicken, Eggs etc. |
| Vitamin C | L-Ascorbic Acid | Scurvy | Amla, Guava, Chillis, Kiwi, Broccoli, Orange, Papaya, Lemon, etc. |
| Vitamin D | Calciferol (D2) & Cholecalciferol (D3) | Rickets, Osteomalacia,Needed for absorption of calcium from small intestines,Calcification of the skeleton | Sunlight, Mushrooms, Alfalfa, Fish Liver Oils, Cooked Egg Yolk, etc. |
| Vitamin E | Tochopherols & Tocotrienols | Red Blood Cell Destruction, Ataxia, Retinopathy, Peripheral Neuropathy, Reproductive Failure | Wheat Germ Oil, Canola Oil, Sunflower Oil, Almond Oil, Hazelnuts, Peanuts etc. |
| Essential Fatty Acids | Omega 3 (Alpha Linolenic Acid) and Omega 6 (Linolenic Acid) | Several bodily processes afflicted, Skin Ailments | Fish Oils, Flaxseed Oil, Hemp Oil, Olive Oil, Pumpkin Seeds, Leafy Vegetables etc. |
| Vitamin K | Phylloquinone (K1), Menaquinone (K2) | Lack of Clotting of Blood, Lack of Tissue Renewal | Green Leafy Vegetables etc. |
| Iron | Anaemia, Arrhythmia | Red Meat, Seafood, Egg Yolk, Bananas, Apple, Green Vegetables, Broccoli, Beans, Pumpkin Seeds etc. | |
| Potassium | High Blood Pressure, Arrhythmia, Muscle Weakness, Myalgia, Muscle Cramps, Constipation, Respiratory Depression, Paralysis | Meat, Milk, Fruits, Vegetables, Whole Grains etc. | |
| Calcium | Osteoporosis, Hypocalcemia, Ostopenia | Milk and Milk Products, Eggs, Wheatgrass etc. | |
| Magnesium | Deterioration of Metabolism & Cellular Functioning, Heart Attacks, Insulin Resistance | Nuts and Seeds, Green Vegetables, Dark Chocolate, Whole Grains etc. | |
| Sodium | Cognitive Impairment, Headaches, Nausea, Seizure, Coma, Electrolytic Imbalance | Salt, Fish, Meat, Vegetables etc. | |
| Chlorine | alkalosis | Salt, Milk, Meats, Vegetables etc. | |
| Phosphorous | hypophosphatemia , rickets in children and osteomalacia in adults | Meat, Fish, Poultry, Eggs, Milk, Bananas etc. | |
| Iodine | Goitre, Cretinism, Deterioration of Metabolism & Cellular Functioning, | Iodised Salt, Sea Food, Green Vegetables, Raw Milk, Eggs etc. | |
| Protein | Kwashiorkor | Meat, Seafood, Eggs, Pulses & Legumes, Milk & Milk Products etc. | |
| Protein-Energy | Marasmus | Grains, Pulses & Legumes, Meat, Milk & Milk Products, Eggs, Seafood etc. |
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