List of Nutrient Sources & Their Deficiency Diseases

Various studies suggest a higher intake of nutrients such as calcium, phosphorus and copper; and deficiencies in minerals such as magnesium, zinc and selenium increase the risk of cancer.

We should consume foods/nutrients rich in zinc, magnesium and selenium in the right amounts as well as limit the intake of nutrient minerals like calcium, phosphorous and copper to the recommended amount to reduce the risk of various diseases such as Cancer etc.

Also Read: 12 Calcium Rich Foods You Need To Know

Right nutrition is very important for overall health. Eating the right diet provides plenty of nutrients. According to experts, a balanced diet should be eaten for a healthy body and ideal weight. A balanced diet provides essential nutrients. Your diet and its food sources should be part of the list of essential nutrients.

A balanced healthy diet of natural foods is the perfect way to maintain the recommended levels of essential mineral nutrients in our body and reduce the risk of many diseases such as Night-blindness, Cancer, Memory Loss etc.

S.No.	Nutrients	Constituent/Deficiency Diseases/Sources
1	Vitamin A	Constituent: Retinol, Retinoic Acid, Beta-Carotene Deficiency Diseases: Night-blindness,Healing epithelial cells, Normal development of teeth and bones Sources: Carrots, Papaya, Milk, Cheese, Fish Liver Oil, Green Vegetables etc
2	Vitamin B1	Constituent: Thiamine Deficiency Diseases: Beriberi Sources: Brewer’s Yeast, Whole Grain, Oatmeal, Legumes, Peanuts, Dried Soybean, Sunflower Seeds etc.
3	Vitamin B2	Constituent: Riboflavin Deficiency Diseases: Ariboflavinosis Sources: Beef Liver, Lamb, Milk, Mushroom, Spinach, Almonds etc.
4	Vitamin B3	Constituent: Niacin or Nicotinic Acid Deficiency Diseases: Pellagra Sources: Tuna, Chicken, Turkey, Mushrooms, Bacon, Broccoli, Veal etc.
5	Vitamin B5	Constituent: Pantothenic Acid Deficiency Diseases: Acne, Paresthesia Sources: Chicken Liver, Sunflower Seeds, Salmon, Avocados, Corn, Broccoli, Mushroom etc.
6	Vitamin B6	Constituent: Pyridoxine, Pyridoxal, Pyridoxamine Deficiency Diseases: Dandruff-like eruptions, Pink eye, Epilepsy Sources: Potatoes & other starchy vegetables, Fruit (other than citrus) etc.
7	Vitamin B7	Constituent: Biotin Deficiency Diseases: Growth & Neurological Disorders in Infants Sources: Raw Egg Yolk, Liver, Peanuts, Yeast, Whole-wheat Bread, Cheddar Cheese, Pork etc.
8	Vitamin B9	Constituent: Folic Acid Deficiency Diseases: Macrocytic Anaemia, Birth Defects Sources: Dark Leafy Greens like Spinach, Asparagus, Broccoli, Citrus Fruits, Beans, Peas, Lentils, Avocados etc
9	Vitamin B12	Constituent: Various Cobalamins Deficiency Diseases: Macrocytic Anaemia, Memory Loss, Pernicious Anaemia, Mania, Psychosis, Paralysis Sources: Seafood, Beef, Chicken, Eggs etc.
10	Vitamin C	Constituent: L-Ascorbic Acid Deficiency Diseases: Scurvy Sources: Amla, Guava, Chillis, Kiwi, Broccoli, Orange, Papaya, Lemon, etc.
11	Vitamin D	Constituent: Calciferol (D2) & Cholecalciferol (D3) Deficiency Diseases: Rickets, Osteomalacia,Needed for absorption of calcium from small intestines,Calcification of the skeleton Sources: Sunlight, Mushrooms, Alfalfa, Fish Liver Oils, Cooked Egg Yolk, etc.
12	Vitamin E	Constituent: Tochopherols & Tocotrienols Deficiency Diseases: Red Blood Cell Destruction, Ataxia, Retinopathy, Peripheral Neuropathy, Reproductive Failure Sources: Wheat Germ Oil, Canola Oil, Sunflower Oil, Almond Oil, Hazelnuts, Peanuts etc.
13	Essential Fatty Acids	Constituent: Omega 3 (Alpha Linolenic Acid) and Omega 6 (Linolenic Acid) Deficiency Diseases: Several bodily processes afflicted, Skin Ailments Sources: Fish Oils, Flaxseed Oil, Hemp Oil, Olive Oil, Pumpkin Seeds, Leafy Vegetables etc
14	Vitamin K	Constituent: Phylloquinone (K1), Menaquinone (K2) Deficiency Diseases: Lack of Clotting of Blood, Lack of Tissue Renewal Sources: Green Leafy Vegetables etc.
15	Iron	Deficiency Diseases: Anaemia, Arrhythmia Sources: Red Meat, Seafood, Egg Yolk, Bananas, Apple, Green Vegetables, Broccoli, Beans, Pumpkin Seeds etc.
16	Potassium	Deficiency Diseases: High Blood Pressure, Arrhythmia, Muscle Weakness, Myalgia, Muscle Cramps, Constipation, Respiratory Depression, Paralysis Sources: Meat, Milk, Fruits, Vegetables, Whole Grains etc.
17	Calcium	Deficiency Diseases: Osteoporosis, Hypocalcemia, Ostopenia Sources: Milk and Milk Products, Eggs, Wheatgrass etc.
18	Magnesium	Deficiency Diseases: Deterioration of Metabolism & Cellular Functioning, Heart Attacks, Insulin Resistance Sources: Nuts and Seeds, Green Vegetables, Dark Chocolate, Whole Grains etc.
19	Sodium	Deficiency Diseases: Cognitive Impairment, Headaches, Nausea, Seizure, Coma, Electrolytic Imbalance Sources: Salt, Fish, Meat, Vegetables etc.
20	Chlorine	Deficiency Diseases: alkalosis Sources: Salt, Milk, Meats, Vegetables etc.
21	Phosphorous	Deficiency Diseases: hypophosphatemia , rickets in children and osteomalacia in adults Sources: Meat, Fish, Poultry, Eggs, Milk, Bananas etc.
22	Iodine	Deficiency Diseases: Goitre, Cretinism, Deterioration of Metabolism & Cellular Functioning Sources: Iodised Salt, Sea Food, Green Vegetables, Raw Milk, Eggs etc.
23	Protein	Deficiency Diseases: Kwashiorkor Sources: Meat, Seafood, Eggs, Pulses & Legumes, Milk & Milk Products etc.
24	Protein-Energy	Deficiency Diseases: Marasmus Sources: Grains, Pulses & Legumes, Meat, Milk & Milk Products, Eggs, Seafood etc.