What do I eat if I have

What do I eat if I have

 What do I eat if I have...?

What can we eat to compensate for a specific nutrient that we are deficient in or to prevent the deficiency of this specific nutrient?

In this article, we will mention some common deficiencies and how we can alleviate their symptoms or protect ourselves from them.


  • Iron deficiency anemia: every cell in our body needs iron to transfer oxygen through the blood stream. To increase iron levels, we can eat red meat, chicken, iron-fortified cereals, and  spinach. Eat them with foods that contain vitamin C, like oranges and strawberries, to enhance iron’s absorption.
  • Vitamin D deficiency: Vitamin D is essential to boost your bone strength, promote immunity, enhance brain health, and protect you from depression. You can avoid vitamin D deficiency by spending time in the sun and eating vitamin D-rich foods, such as fatty fish like salmon, egg yolks, fortified milk, yogurt, Since these foods are few, you can also use vitamin D supplements to get this nutrient.
  • Calcium: when you don’t have calcium, your body steals it from your bones, eventually leading to osteoporosis. So, you must include calcium-rich foods like yogurt, salmon , milk, cheese, and leafy green vegetables in your diet in order to protect your bones. In addition to calcium, you must have adequate amounts of vitamin D to absorb this nutrient.
  • Magnesium deficiency:Magnesium is an essential nutrient that has countless functions in your body. So, its deficiency contributes to many symptoms such as fatigue, muscle cramps, numbness, insomnia, and high blood pressure. You can get magnesium from broccoli, spinach, legumes, and whole-wheat bread.
  • Vitamin C deficiency: If you become deficient in vitamin C, you may feel fatigued with nausea, decrease your appetite, have slow healing wounds, and have bleeding gums. You can avoid this condition by getting this vitamin from citrus fruits, broccoli, spinach, strawberries, and tomatoes.
  • Vitamin A deficiency: Deficiency of this vitamin impairs immunity, causes rashes, and causes night blindness. You can get this vitamin from beef, liver, fish, eggs, fortified milk, carrots, and spinach.
  • Vitamin E deficiency: a deficiency of this vitamin can result in numbness, muscle weakness, and vision disorders. You can get this vitamin from certain foods, such as vegetables, oils, nuts, and leafy green vegetables.
  • Vitamin B deficiency: if you become deficient in any of the B vitamins, you might get serious diseases such as anemia, beriberi, or anemia. There are a lot of sources you can depend on to get B vitamins to prevent these diseases, such as milk, meat, fish, chicken, whole grains, legumes, and spinach.

In conclusion, if you have a healthy ,nutritious diet, you will protect yourself from many nutritional disorders .


  • Better Health Channel (Vitamins - common misconceptions), SA Health (Vitamin C deficiency: identification and mitigation), Australian National Health and Medical Research Council NHMRC (Nutrient reference values for Australia and New Zealand - vitamin c)
  • Vitamin A Toxicity (Retinol Toxicity) By Larry E. Johnson , MD, PhD, University of Arkansas for Medical Sciences Reviewed/Revised Nov 2022
  • Better Health Channel (Healthy Eating 2020 - Vitamin B).

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