The Center for Disease Control and Prevention has revealed that one in every ten persons in the country has nutritional deficiencies. There could be many reasons for this. People who have kidney or related diseases like celiac disease and people who are under particular medication can have problems with the absorption of nutrients into the bloodstream resulting in deficiencies. Among vitamins as a group, the most common deficiency is vitamin D.

Vitamin D is also the globally top-ranking vitamin deficiency with an estimated 1 billion people suffering from it. It is said that there are about 20 minutes in the sun everyday can supply more than 50% of the vitamin D requirement and the rest is supplied by food. Lack of vitamin D can result in lethargy and irritability, fatigue, osteoporosis, osteomalacia, and depression. In children, this can result in fractures, delay in growth, and bone changes. Apart from spending time in the sun, changes in diet will be mandatory to improve the level of vitamin D in the body.

1. Vitamin D deficiency
The top food items and their Vitamin D component in every 100 grams is:

• Seafood
• Salmon, Sockeye – 21.0
• Rainbow Trout – 19.0
• Portobello Grilled mushrooms – 13.1
• Whitefish – 12.8
• Tuna, Halibut, Herring, and Sardine – between 4 and 7

Apart from seafood that has a high component of Vitamin D, the following items have significant amounts of Vitamin D:

• Yogurt
• Milk
• Fortified cereals
• Orange juice
• Almond milk
• Cuts of pork
• Hard-boiled eggs
• Cod liver oil

Make sure you have at least one or two of the food items in your daily diet. The goal is to increase the level of Vitamin D as early as possible. Though there are supplements available, it is always better to improve your health naturally rather than resorting to supplements.

2. Vitamin B 12 Deficiency
Apart from Vitamin D, the next most common deficiency prevalent in the country is that of Vitamin B 12. The body does not produce Vitamin B 12 and we depend completely on food and the body’s requirement of this vitamin. This vitamin is crucial for healthy functioning of nerves and for normal brain function. Vitamin B 12 also plays a crucial role in the production of DNA and red blood cells. Lack of sufficient amounts of Vitamin B 12 can lead to anemia. The average requirement of Vitamin B12 is 6 mcg. This quantity has to be sourced from Vitamin B12 rich food items like:

• Animal liver and kidneys
• Cod liver oil
• Clam and shellfish
• Sardines
• Beef
• Fortified cereal
• Eggs
• Soy, almond, and rice milk

By increasing the intake of these items, you can avoid the necessity of taking supplements. Earlier most doctors used to prescribe supplements for any vitamin deficiency. With more awareness about the use of fresh and natural food growing, supplements are not recommended unless there are very severe symptoms.

A balanced diet is the only answer to problems that arise due to an unhealthy diet. More whole grains, fresh fruit, and vegetables and eating freshly cooked food eliminates the risk of many illnesses that are caused due to indulgence in low nutrition processed food.