KOMPAS.com – Have you felt constantly tired lately, from having difficulty getting up in the morning to getting through the day sluggishly?
If so, your body may be deficient in one of the following nutrients: iron, vitamin D, or vitamin B12.
Micronutrients are a group of 27 important vitamins and minerals that the body needs to function optimally. Even though it is called a micro because it is needed in small amounts, this nutrient has a vital role.
According to Maret Traber, a research biochemist at the Linus Pauling Institute at the University of Oregon, micronutrients help the immune system, energy production, and overall health.
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Micronutrients include vitamins such as A, B, C, D, E, and minerals such as zinc and molybdenum. Because the body cannot produce micronutrients on its own, we need to get them from food or supplements.
According to Traber, total micronutrient deficiencies are quite rare, but many people do not meet their daily requirements, especially if their diet is low in fruit and vegetables and high in processed foods.
Symptoms of deficiency may include weakness, fatigue, thinning hair, or joint pain. Here are some common micronutrient deficiencies:
Iron
About 1 in 3 people have iron deficiency, especially women of childbearing age due to blood loss during menstruation. Iron deficiency can cause anemia, fatigue, and reduce the body’s endurance.
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Vegetarians are susceptible to this condition, so they need to ensure they consume iron from sources such as whole grains, nuts, and green vegetables.
Vitamin D
About 35 percent of people have a vitamin D deficiency. Although it often shows no symptoms, this deficiency can cause bone or muscle pain in some people.
Egg yolks basically contain high cholesterol, but there are other beneficial nutrients because this part is rich in vitamins and minerals.In the long term, vitamin D deficiency can accelerate bone loss and muscle weakness.
Foods rich in vitamin D include salmon, sardines, cod liver oil and egg yolks.
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Vitamin B12
About 15 percent of people are deficient in vitamin B12, which can cause anemia. This vitamin is commonly found in meat, eggs and dairy products, so vegans and vegetarians need to look for alternatives such as fortified cereals and plant-based milks.
How to meet micronutrient needs
Nutritionist Samantha MacLeod recommends a balanced diet with foods rich in nutrients.
This means eating a variety of fruits, vegetables, nuts, whole grains, dairy products, nuts, and oils, as well as lean meats, poultry, and seafood.
Several foods can be your choice to help lower cholesterol, such as peas, avocado, salmon, apples and dark chocolate.MacLeod also suggests a daily multivitamin, especially for those over 50.
As we age, the body becomes less efficient at absorbing nutrients due to changes in the digestive system, eating habits, or other factors such as the skin not optimally absorbing vitamin D from sunlight.
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The main key is a varied and nutritious diet. Remember to choose fruits and vegetables of various colors to meet your nutritional needs.
If necessary, consult a nutritionist or doctor to adjust your diet and supplement needs.
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