Nutritional Deficiency In Adults
What do you mean by nutrition? How to prevent nutritional deficiency
Nutrition is a process to nourish the body by taking food, which includes foods like protein, carbohydrates, fats, fiber, vitamins, and minerals, and using it for obtaining energy, growth, and repair of the body.
The main five steps of nutrition in the human body are:
1-Ingestion
2-Digestion
3-Absorption
4-Assimilation
5-Egestion
How to prevent nutritional deficiency
Preventing nutritional deficiencies, by eating a well-balanced diet, rich in nutritious food, and getting the right nutrition can help to reduce nutritional deficiency.
Here are some common deficiencies:
Water deficiency – It can lead to low-level hydration, dry skin, bloating and constipation, and low energy.
Vitamins and mineral deficiency – It can lead to poor immune function and low energy.
Protein deficiency – Deficiency of protein can lower your appetite, reduce lean muscle tissue, reduce strength, lengthy recovery time, and reduce growth.
Essential fatty acid deficiency- It leads to poor immune, imbalanced sugar levels, inflammation, etc.
Dietary fiber deficiency – Lack of fiber leads to IBS problems, constipation, reduce immune cells, etc.
What to eat to overcome from nutritional deficiencies:
Increase Protein intake- Eat more protein-rich food and protein-rich supplements. An adult should consume 0.8 gm of protein per kg of body weight, or 45 to 60 gm protein to prevent protein deficiency.
Drink more hydrating fluids- Drink 3-4 litter of water/fluids every day to prevent low-level hydration, dry skin, bloating, and constipation.
Eat more fruits and vegetables to maintain your vitamins and mineral levels and to boost immunity.
Eat essential good fats– Take 800-1000mg (RDA) of omega3 fatty acids i.e. EPA and DHA to fulfill the requirements.
Include dietary fiber- Take at least 35 gm of fiber for adults (RDA) because it’s surprisingly true, that 70% of immune cells lie in our stomach.
Adopting these simple habits can ensure a healthy and balanced life without the burden of diseases.