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.
|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.
Vitamins A, B, E, K, B group and vitamin C are needed in small amounts for the growth and good health of the body.
Download the PDF version -“List of Nutrient Sources & Their Deficiency Diseases“