4. Iron
Iron is essential for the production of red blood cells and the transport of oxygen throughout the body. An iron deficiency can lead to serious health problems. Deficiency symptoms: Anemia, fatigue, shortness of breath.
Food sources: Red meat, lentils, spinach, tofu.
Tip: Consume iron-rich foods with a source of vitamin C to improve absorption.
5. Calcium
Calcium is well known for its role in bone health, but it is also essential for proper muscle and nerve function. Calcium requirements increase with age.
Deficiency symptoms: Muscle cramps, brittle nails, loss of bone density.
Food sources: Milk, yogurt, cheese, green vegetables.
Tip: Be sure to include dairy products or fortified alternatives in your diet.
6. Folate (folic acid)
Folate is especially important for women of childbearing age, as it helps prevent birth defects. This water-soluble vitamin needs to be replenished regularly.
Deficiency symptoms: Anemia, fatigue, skin problems.
Food sources: Leafy green vegetables, citrus fruits, beans.
Tip: Regularly include folate-rich foods in your diet.
7. Vitamin C
Vitamin C is known to boost the immune system, but it also offers benefits such as protection against eye disease and skin aging.
Deficiency symptoms: Fatigue, slow wound healing, bleeding gums.
Food sources: Citrus fruits, strawberries, bell peppers, broccoli.
Tip: Eat fresh fruits and vegetables for optimal intake.
