Health & Care

Know your Nutrients- A Beginner’s Guide.

Written by Walija Ishtiaq

Many Nutrients are essential for good health. Most of them can be found in natural foods, however, most of the people are lacking the basic nutrients. This is because of poor eating habits and food choices. In this article, I’ll enlist some important nutrients and what their deficiencies can do to your body.


Iron is an essential mineral. It’s a large component of red blood cells, in which it binds with hemoglobin and transports oxygen to your cells.

Iron Deficiency

More than 25% of people are suffering from iron deficiency worldwide. The most common consequence of iron deficiency is anemia, in which the number of your red blood cells and your blood’s ability to carry oxygen drops.

Dietary Sources:

  • Red meat.
  • Organ meat
  • Shellfish
  • Beans
  • Seeds


Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones.


It is affecting one-third of the world population. It may cause enlargement of the thyroid gland. Severe iron deficiency is linked with mental retardation and developmental abnormalities

Dietary Sources

  • Seaweed
  • Fish
  • Dairy
  • Eggs


Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in your body. It travels through your bloodstream and into cells, telling them to turn genes on or off. Almost every cell in your body has a receptor for vitamin D.


Adults who are deficient in vitamin D may experience muscle weakness, bone loss, and an increased risk of fractures. In children, it may cause growth delays and soft bones (rickets)

Dietary sources

  • Cod liver oil
  • Fatty fish
  • Egg yolks


 Calcium is essential for every cell in your body. It mineralizes bones and teeth, especially during times of rapid growth. It is also very important for bone maintenance.


Low calcium intake is very common, especially in women of all ages and older adults. The most common symptom of calcium deficiency is osteoporosis, characterized by softer and more fragile bones.

Dietary sources:

  • Boned fish
  • Green vegetables
  • Dairy products

About the author

Walija Ishtiaq

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