4 Useful Elements Our Bodies Often Lack And How We Can Get Them
anjala farahath .
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The human body is an interesting work of art— the kind of art that requires ample attention, time, and effort to keep the show going. But, we often tend to neglect the tiny details that can make or break the show. And these details are the essential microelements that our body needs.
In addition to organically bound elements like oxygen, hydrogen, nitrogen, and carbon, there are a handful of mineral elements that are vital for our body to be healthy and functional. Don’t go by their appearance (or the lack thereof), the under-consumption of these minerals can result in serious deficiencies and cause disruptions to our health. Amidst our busy schedules of work, play, and slay, we forget to include essential elements to our diet.
Here’s a quick lowdown on the 4 most useful elements your body can’t do without, and we’ll be nice and tell you how to access these microelements too.
1. Iron
Do you often encounter hair loss, dry skin or brittle nails? If you do, you probably need to do a quick run to the doctor and get your blood checked for adequate iron content. From assisting in manufacturing red blood cells to ensuring a healthy immune system, iron is one element that is important for various bodily processes.
Giveaways Of Iron Deficiency:
Fatigue and tiredness, low levels of energy, frequent headaches, unusual hair loss, weak nails, and a pale complexion are definite indicators of an iron deficiency. According to a study, anaemia, caused due to a lack of nutrients like iron and haemoglobin in the body, affects every second woman in India (1).
Foods That Contain Iron:
Iron is best absorbed from meat sources like oysters, beef or chicken liver, but it is best regulated when consumed from plant sources like leeks, spinach, beans or dry fruits like apricots. If you are anti-vegetables, dark chocolate is here to save you; it’s a good source of iron. The daily consumption of iron shouldn’t be more than 18 milligrams for women and 8 milligrams for men (we’re guessing all the men have befriended Thor’s hammer).
2. Vitamin D
No matter how often we think the sun to be our enemy, we are all Jadoo from Koi Mil Gaya and we have to befriend the sun to keep our vitamin D levels intact. Vitamin D is a vital element for the body to function and be healthy. Sometimes, a lack of it can be a trigger for depression or bone pain. This element is basically the determinant of your energy levels and puts together other elements like potassium and magnesium for the body to function well.
Giveaways Of Vitamin D Deficiency:
A low consumption of the sunshine vitamin can result in bone pain and muscle weaknesses. It’s best to treat this in the initial stages itself, else it could lead to serious cardiovascular diseases, prostate cancer, erectile dysfunction or dementia.
Foods That Contain Vitamin D:
According to National Institutes of Health (NIH), fortified dairy, fatty fish, tuna, and egg yolks are powerhouses of vitamin D (2). If you quite literally live under a rock and have no access to sunlight, you can get some alternatives off the counter at the pharmacy.
3. Potassium
This is one of the key electrolytes of the body. It is essential for regulating the fluid levels. Additionally, it helps in the contraction of muscles, manages your heart and keeps the blood pressure normal, promotes cognitive functioning, and aids in excretion, among many other tasks that our body performs every day.
Giveaways Of Potassium Deficiency:
A dietary deficiency of potassium can lead to mental and physical problems. Do you take pride in being an insomniac? Maybe you shouldn’t, as it’s an indicator of a potassium deficiency. Other symptoms include fatigue, an irregular heartbeat, slow reflexes, muscle cramps, and weak bones.
Foods That Contain Potassium:
All the potato lovers in the house, raise your hands! Good news for you —potatoes are powerhouses of potassium. Prunes, bananas, spinach, and apricots are other sources of potassium. 3-5g of potassium consumed every day should do wonders for your body.
4. Calcium
Although calcium is an element that is a must-have in everyone’s diet, the deficiencies are rarely serious. So, what happens if you don’t include calcium in your diet? We don’t mean to be rude, but you’ll probably have no teeth and have rubber bones. Calcium is vital for the building of bones and teeth. If you’re not convinced yet, it is necessary for your brain to function too. So, there is no way around it.
Giveaways Of Calcium Deficiency:
A simple thing about calcium is all things white are mostly rich in calcium (no, we are not being racist. It’s science, mostly). Also, any white spots or patches on your body is a quick sign of a calcium deficiency. Those who are deficient usually have white lines on their nails. Cavities are another sign of a calcium deficiency (it’s a different thing if you’re just eating too many sweets. That could lead to diabetes, friend). If the deficiency is serious, it could lead to heart failure.
Foods That Contain Calcium:
Remember the white foods rule? That’s your easy way to get calcium-rich food. A gram of calcium is all you need in a day. Milk, egg whites, cheese, and yoghurt should be your go-to foods. The non-white foods include leafy greens, sardines, soybeans, and broccoli.
So, that’s basically some of the important elements you need to keep the body moving to its natural rhythm. Too little of an essential element can result in serious deficiencies and illnesses, but too much of it can be hazardous too. Balance it out, eat healthily, and stay healthy!
What are the other essential elements you love? Let us know in the comments below.
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