Falling sick often? Doctor shares 3 essential nutrients one should not miss 

One of the fundamental pillars of wellness is nutrition. Physiological systems are complex and multifaceted, spanning everything from hormonal regulation to reproductive health and metabolic function. 

Adequate nutritional support plays a vital role in improving overall health by supporting better energy levels, hormonal balance, immunity, and long-term wellness.

However, we may often be swamped with household chores, stressed by work deadlines, or juggling both and may miss out on essential nutrients, which can be detrimental to their health over time.

To better understand these missing and often overlooked nutritional requirements, Dr Kamlesh Prajapti, consultant pathologist and hematopathologist at Agilus Diagnostics identifies three essential nutrients without which energy levels are affected, women's hormonal balance disturbed fertility impacted, and long-term well-being suffers.

He noted, "The real concern is that symptoms creep in slowly, and by the time they are recognised, daily life is already being affected."

This indicates that the effects of nutritional deficiencies often do not show visible symptoms immediately. Instead, they develop silently until they begin to interfere with everyday living – impacting energy, focus, and eventually more serious aspects such as hormonal health.

Iron

Dr Prajapti explained why iron is crucial for health. "Iron is essential for the formation of haemoglobin in red blood cells, which is responsible for transporting oxygen efficiently. This is why low iron often presents as constant tiredness [fatigue], breathlessness, dizziness, reduced work capacity, or frequent infections," he said.

If left unaddressed, iron deficiency places particularly women at higher risk due to regular menstrual blood loss, pregnancy, and the physical demands of recovery after childbirth. 

Symptoms such as hair fall, pale skin, and a general sense of exhaustion may also occur.

The doctor described iron as the heart of good health, highlighting its role in haemoglobin formation and oxygen transport – both of which are critical for maintaining energy levels, immunity, and overall bodily functions. 

He recommended iron-rich foods such as spinach, amaranth, lentils, chickpeas, millets, nuts and seeds, jaggery, dates, red meat, and egg yolk. 

For better absorption, he advised pairing these foods with vitamin C-rich options like citrus fruits, amla, or tomatoes.

Vitamin B12

Vitamin B12 is another nutrient that is commonly overlooked. Dr Prajapti cautioned that people who follow vegetarian or vegan diets often suffer from this deficiency without realising it. 

"Vitamin B12 keeps the nerves healthy, supports brain function, and helps in red blood cell formation and DNA synthesis," he said.

According to the hematopathologist, symptoms of vitamin B12 deficiency may include lingering fatigue, tingling sensations in the hands or feet, poor concentration, and mood changes. 

Dietary sources of vitamin B12 include milk, curd, paneer, cheese, eggs, fish, and meat.

Folate

The third essential nutrient is folate, also known as vitamin B9, which is particularly important during women's reproductive years. It plays a crucial role before and during pregnancy by supporting cell growth and repair and helping reduce the risk of developmental abnormalities. 

Folate also contributes to overall blood health and immunity.

Dr Prajapti noted that adequate folate intake before and during pregnancy supports healthy fetal development and lowers the risk of birth defects. 

If folate deficiency is not addressed, it may lead to anaemia, weakness, and reduced immunity. 

Folate-rich foods include dark leafy green vegetables, broccoli, asparagus, avocado, citrus fruits, peanuts, lentils, and whole grains.

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions regarding a medical condition.