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How to deal with nutritional deficiencies?

It is almost simple to ensure that we are consuming the right food in the right number of calories in our routine life. For individuals who use packed food items, it is easier to find how much they are consuming as most food items have their calorific detail printed on the packet. But, it is advised to avoid these packed food items as much as possible.

However, it is also difficult to understand if you are taking the right nutrients in the proper quantities. Even if you are choosing the best foods, you might be preparing or cooking them in a process that still leaves you lacking in one or more vital nutrients.

To get an exact summary of your nutritional health and requirements, you can seek the help of a qualified dietitian for health programs. They have much more knowledge than you, and can instantly and correctly identify any deficiencies.

The situation of nutritional deficiencies occurs when a person’s nutrient intake consistently drops below the suggested requirement. Nowadays several people are suffering from nutritional deficiency, even those who believe they are eating healthy.

In many circumstances, you do not recognise you have a nutritional deficiency until a health problem occurs and you choose to visit a doctor and you will experience many health tests. Those who do not want to face any health problem due to nutritional deficiencies must be informed of the signs of nutritional deficiency and must know the solutions to deal with this situation.

If you are suffering from bloating, skin and hair issues and many other health problems, this indicates your body is not getting enough nutrients. Many people only focus on weight loss and pick any random diet plan for weight loss, which is wrong. Because ignoring your nutritional requirement can create more health problems.

Lavleen Kaur, the qualified dietitian and lifestyle coach, shares some helpful solutions for all nutritional deficiencies. Take a look:

Solutions for nutritional deficiencies

Enough water intake

Our body is full of water and each organ contains water. Many people think that water can be the reason for bloating. They have a perception that if they drink less water, the problem of bloating can be solved easily, which is completely a wrong idea. The more you will focus on your water intake, the more your body will be able to keep the balance of water and sodium.

Required body movement

Many people, especially senior citizens are advised to do bed rest and this situation creates puffiness, oedema, bloating, and some other problems. For them, it is highly recommended to do some soft body movements even if you are on bed rest so that you can avoid such problems.

Avoid unhealthy food

In today’s lifestyle, many people prefer outside food as they think that they don’t have enough time to prepare their meals. People who consume outside food regularly, they also experience problems like bloating. So, it is advised to prepare at least one of your meals at home to avoid unhealthy food. You can choose any simple recipe which takes less time to be cooked. Avoid junk and processed food items.

Proper sleep

Disturbed or improper sleep creates a higher stress level. This situation is mostly created by nutritional deficiency. So you need to eat a healthy diet to maintain good sleep and stay away from such health problems.

Don’t go for short cuts

These days many people are opting for quick methods to lose weight. Picking a quick weight loss diet, skipping your meal, and using certain supplements are not healthy ways to achieve your weight loss goal. These methods may provide you with quick results, but also create health problems in the long run.

Home Remedies of nutritional deficiencies

The first and very important thing is keeping your body active as much as possible. It will help you to remove situations like bloating. The next thing is using rock salt to maintain the balance of sodium and water.

Avoid overeating because it creates bloating. Take care of your portion size and consume 80% of your hunger not complete 100%. It helps your body to relax. Eat magnesium-rich foods like almonds, bananas, whole grains, and dark chocolate.

Along with that, include some potassium-rich foods like banana, tomato, nuts, and seeds like watermelon seeds, flax seeds, and more in your diet. Besides, you can take coriander water.

These days vitamin D and B 12 deficiencies are common in people of every age. The possible reason could be the use of toxic utensils and toxic products. Vitamin B 12 is mostly found in soil, so you can include root vegetables like carrots, radish, and more in your diet.

The natural sources of vitamin D are desi ghee, flax seeds, mushrooms, and the most important one is morning sunlight. For non-vegetarian people, fish is the best source of vitamin D and B 12. Along with that, include probiotics like curd and pickles in your diet.


Although nutritional deficiencies may not sound much vital, they can have a huge influence on your health. If you are facing problems related to your skin, hair, nails, teeth, and bloating, this indicates nutritional deficiencies. You need to start including some vitamin-rich foods in your diet. Also, have a balanced diet that includes enough protein, carbohydrates, and vitamins.

Other health-related resources: 

Abubakar is a writer and digital marketing expert. Who has founded multiple blogs and successful businesses in the fields of digital marketing, software development. A full-service digital media agency that partners with clients to boost their business outcomes.

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