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Make sure to include these essential nutrients regularly in your daily diet

Speed News Desk | Updated on: 11 April 2018, 17:05 IST

People who have gained extra weight and wish to lose some by build muscles, then here are some essential nutrients and vitamins that you may need to include in your daily diet. A workout is very necessary but to avoid the restlessness, you have to take a proper meal which is full of nutrients.

You get exhausted after a heavy workout. You can't make these vitamins and nutrients in your body, you just have to get it. So, in order to stay healthy, it is mandatory for you to take a proper amount of nutrients through regular diet and health supplements.

Follow these nutrients to stay healthy and young.


You may have this idea that calcium is required for strong bones and teeth but also it is required for vital muscle contraction and to boost energy metabolism. The study shows that lack of calcium in the body can trigger the release of calcitriol, a hormone that could cause fat storage in the body. Also, lack of calcium causes Vitamin D deficiency which causes hair fall and hair loss Fainting, Heart failure etc.

Vitamin C

According to a survey, around three in every four persons in India are suffering from Vitamin C deficiency due to poor dietary habits and tobacco consumption. It is one of the essential vitamins in an individual’s daily diet.

The symptoms are purple or red dots on the skin, swelling of the gums, slow-healing wounds, joint pain and corkscrew hairs, anaemia, losing teeth etc. It causes diseases like Cancer, Asthma, Cardiovascular Problems, Immunity, Hair Thinning etc.

Vitamin B12

You have to make sure that you get an appropriate amount of Vitamin B12 as it is very important for your body. It helps make your DNA and your red blood cells. It ensures that the brain and muscles are communicating efficiently, and helps to improve muscle growth and coordination.

Infants of age 6 months: 0.4 mcg

Babies 7-12 months: 0.5 mcg

Children 1-3 years: 0.9 mcg

Kids 4-8 years: 1.2 mcg

Children age 9-13 years: 1.8 mcg

Teens 14-18: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)

Adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)


Another very important mineral to live a healthy life and is needed by muscles, soft tissues, and body fluids. Magnesium plays a vital part in muscle contraction and helps to boost energy levels. It also helps reduce fatigue and muscle cramps. Symptoms of magnesium deficiency are mental disorders, fatigue and muscle weakness, high blood pressure and also impacts patients with asthma problem.


It occurs when the body doesn’t get enough of the mineral iron which impacts the health affects red blood cells. Most of the iron in your body is in our red blood cells which transport oxygen from our lungs to the organs and tissues throughout your body. 

Feeling tired time and again is one of the most common symptoms. Also, Headaches and Dizziness, Heart Palpitations and shortness of breath and dry and damaged hair and skin.

Read More On Catch: Want to stay healthy? Follow these simple steps if you really want to get in shape without going to the gym

First published: 11 April 2018, 17:05 IST