Even with a balanced diet, many people may not get enough essential nutrients, which can affect energy levels, immune health, and overall well-being. At Neftaly, we want to help you recognize common nutrient deficiencies and how to address them for a healthier you.

1. Iron Deficiency

Iron is crucial for carrying oxygen in the blood. A lack of iron can lead to fatigue, weakness, and impaired immune function. It’s especially common in women of childbearing age, vegetarians, and athletes.

Sources: Red meat, spinach, lentils, fortified cereals, and beans.

2. Vitamin D Deficiency

Vitamin D supports bone health, immune function, and mood regulation. Many people, especially those in less sunny climates or who spend little time outdoors, are at risk.

Sources: Sunlight, fatty fish (salmon, mackerel), fortified milk, and egg yolks.

3. Vitamin B12 Deficiency

Essential for nerve function and the production of red blood cells, B12 deficiency can cause fatigue, memory problems, and neurological issues. Vegans and older adults are more prone to low levels.

Sources: Meat, dairy products, eggs, and fortified plant-based milks.

4. Magnesium Deficiency

Magnesium supports muscle and nerve function, blood sugar control, and bone health. Symptoms include muscle cramps, fatigue, and irregular heartbeat.

Sources: Nuts, seeds, whole grains, leafy green vegetables, and legumes.

5. Calcium Deficiency

Calcium is vital for strong bones and teeth. Deficiency may cause brittle bones and increase the risk of osteoporosis.

Sources: Dairy products, fortified plant milks, broccoli, and kale.

---

How to Address Nutrient Deficiencies:

• Eat a varied diet rich in whole foods.
• Consider supplements after consulting a healthcare professional.
• Get regular check-ups to monitor your nutrient status.