{"id":793,"date":"2026-08-06T09:30:15","date_gmt":"2026-08-06T04:00:15","guid":{"rendered":"https:\/\/tanmanswasth.com\/?p=793"},"modified":"2026-08-15T17:26:45","modified_gmt":"2026-08-15T11:56:45","slug":"vitamin-and-mineral-deficiencies-causes-symptoms-prevention-and-best-food-sources","status":"publish","type":"post","link":"https:\/\/tanmanswasth.com\/hi\/vitamin-and-mineral-deficiencies-causes-symptoms-prevention-and-best-food-sources\/","title":{"rendered":"Vitamin and Mineral Deficiencies: Causes, Symptoms, Prevention, and Best Food Sources"},"content":{"rendered":"<h3 class=\"wp-block-heading\">Introduction<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamins and minerals are essential nutrients that our bodies need to function properly. They support growth, strengthen the immune system, help produce energy, maintain healthy bones, improve brain function, and keep our heart, muscles, and nerves working efficiently.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even though our body requires only small amounts of these nutrients, a deficiency can lead to various health problems over time. Vitamin and mineral deficiencies are common worldwide due to poor dietary habits, processed foods, digestive disorders, certain medications, and unhealthy lifestyles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is that most deficiencies can be prevented by eating a balanced and nutritious diet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What Are Vitamin and Mineral Deficiencies?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A vitamin or mineral deficiency occurs when your body does not receive enough of a particular nutrient to perform its normal functions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deficiencies may develop gradually over months or years and often go unnoticed until symptoms become more severe.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Common Causes of Deficiencies<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Several factors can increase the risk of vitamin and mineral deficiencies:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poor or unbalanced diet<\/li>\n\n\n\n<li>Skipping meals frequently<\/li>\n\n\n\n<li>Excessive consumption of processed and fast foods<\/li>\n\n\n\n<li>Digestive disorders that reduce nutrient absorption<\/li>\n\n\n\n<li>Aging<\/li>\n\n\n\n<li>Pregnancy and breastfeeding<\/li>\n\n\n\n<li>\u0915\u0941\u091b \u0926\u0935\u093e\u0907\u092f\u093e\u0901<\/li>\n\n\n\n<li>Smoking and excessive alcohol consumption<\/li>\n\n\n\n<li>Limited sunlight exposure<\/li>\n\n\n\n<li>Restrictive diets without proper planning<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Common Vitamin Deficiencies<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Vitamin D Deficiency<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D helps the body absorb calcium and supports healthy bones, muscles, and the immune system.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bone pain<\/li>\n\n\n\n<li>Muscle weakness<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>Frequent infections<\/li>\n\n\n\n<li>Mood changes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Egg yolk<\/li>\n\n\n\n<li>Fatty fish<\/li>\n\n\n\n<li>Fortified milk<\/li>\n\n\n\n<li>Fortified cereals<\/li>\n\n\n\n<li>Mushrooms exposed to UV light<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Natural Source<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Regular sunlight exposure helps the body produce vitamin D.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vitamin B12 Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin B12 is necessary for healthy nerves, brain function, and red blood cell production.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiredness<\/li>\n\n\n\n<li>Weakness<\/li>\n\n\n\n<li>Numbness or tingling in hands and feet<\/li>\n\n\n\n<li>Memory problems<\/li>\n\n\n\n<li>Difficulty walking<\/li>\n\n\n\n<li>Anemia<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Milk<\/li>\n\n\n\n<li>Yogurt<\/li>\n\n\n\n<li>Cheese<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>\u092e\u091b\u0932\u0940<\/li>\n\n\n\n<li>Chicken<\/li>\n\n\n\n<li>Meat<\/li>\n\n\n\n<li>Fortified breakfast cereals<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Vegetarians and vegans may need fortified foods or supplements after consulting a healthcare professional.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vitamin C Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin C supports immunity, wound healing, collagen production, and iron absorption.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bleeding gums<\/li>\n\n\n\n<li>Frequent infections<\/li>\n\n\n\n<li>Slow wound healing<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>Easy bruising<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0938\u0902\u0924\u0930\u0947<\/li>\n\n\n\n<li>Lemons<\/li>\n\n\n\n<li>Amla (Indian gooseberry)<\/li>\n\n\n\n<li>\u0905\u092e\u0930\u0942\u0926<\/li>\n\n\n\n<li>Kiwi<\/li>\n\n\n\n<li>Bell peppers<\/li>\n\n\n\n<li>\u091f\u092e\u093e\u091f\u0930<\/li>\n\n\n\n<li>Broccoli<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vitamin A Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin A supports healthy vision, skin, and immunity.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Night blindness<\/li>\n\n\n\n<li>Dry eyes<\/li>\n\n\n\n<li>Frequent infections<\/li>\n\n\n\n<li>Dry skin<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carrots<\/li>\n\n\n\n<li>Sweet potatoes<\/li>\n\n\n\n<li>Spinach<\/li>\n\n\n\n<li>Pumpkin<\/li>\n\n\n\n<li>Mango<\/li>\n\n\n\n<li>Milk<\/li>\n\n\n\n<li>Eggs<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. Folate (Vitamin B9) Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Folate is essential for cell growth and red blood cell production.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fatigue<\/li>\n\n\n\n<li>Mouth ulcers<\/li>\n\n\n\n<li>Poor concentration<\/li>\n\n\n\n<li>Anemia<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/li>\n\n\n\n<li>\u0926\u093e\u0932\u0947\u0902<\/li>\n\n\n\n<li>\u091a\u0928\u093e<\/li>\n\n\n\n<li>\u092b\u0932\u093f\u092f\u093e\u0901<\/li>\n\n\n\n<li>Citrus fruits<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Common Mineral Deficiencies<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Iron Deficiency<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Iron helps produce hemoglobin, which carries oxygen throughout the body.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fatigue<\/li>\n\n\n\n<li>Weakness<\/li>\n\n\n\n<li>Pale skin<\/li>\n\n\n\n<li>Dizziness<\/li>\n\n\n\n<li>Shortness of breath<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spinach<\/li>\n\n\n\n<li>\u0926\u093e\u0932\u0947\u0902<\/li>\n\n\n\n<li>\u091a\u0928\u093e<\/li>\n\n\n\n<li>\u092b\u0932\u093f\u092f\u093e\u0901<\/li>\n\n\n\n<li>\u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c<\/li>\n\n\n\n<li>\u0926\u0941\u092c\u0932\u093e \u092e\u093e\u0902\u0938<\/li>\n\n\n\n<li>Liver (where culturally appropriate)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tip:<\/strong> Eating vitamin C-rich foods with iron-rich meals can improve iron absorption.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Calcium Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Calcium is essential for healthy bones, teeth, muscles, and nerves.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muscle cramps<\/li>\n\n\n\n<li>Weak bones<\/li>\n\n\n\n<li>Frequent fractures<\/li>\n\n\n\n<li>Tingling sensations<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Milk<\/li>\n\n\n\n<li>Yogurt<\/li>\n\n\n\n<li>Cheese<\/li>\n\n\n\n<li>Ragi (finger millet)<\/li>\n\n\n\n<li>\u0924\u093f\u0932 \u0915\u0947 \u092c\u0940\u091c<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>\u0939\u0930\u0940 \u092a\u0924\u094d\u0924\u0947\u0926\u093e\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Magnesium Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesium supports muscles, nerves, heart function, and energy production.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muscle cramps<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>Poor sleep<\/li>\n\n\n\n<li>Irregular heartbeat<\/li>\n\n\n\n<li>Weakness<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u093e\u0917\u0932<\/li>\n\n\n\n<li>\u092c\u0940\u091c<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Spinach<\/li>\n\n\n\n<li>\u092b\u0932\u093f\u092f\u093e\u0901<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zinc Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zinc supports immunity, wound healing, and growth.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Slow wound healing<\/li>\n\n\n\n<li>Hair loss<\/li>\n\n\n\n<li>Frequent infections<\/li>\n\n\n\n<li>Reduced appetite<\/li>\n\n\n\n<li>Changes in taste or smell<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u0926\u094d\u0926\u0942 \u0915\u0947 \u092c\u0940\u091c<\/li>\n\n\n\n<li>\u091a\u0928\u093e<\/li>\n\n\n\n<li>\u0926\u093e\u0932\u0947\u0902<\/li>\n\n\n\n<li>Dairy products<\/li>\n\n\n\n<li>Meat<\/li>\n\n\n\n<li>Eggs<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. Potassium Deficiency<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Importance<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Potassium helps regulate blood pressure, muscle contractions, and nerve function.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u0932\u0915\u094d\u0937\u0923<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muscle weakness<\/li>\n\n\n\n<li>Muscle cramps<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>Heart rhythm changes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Food Sources<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bananas<\/li>\n\n\n\n<li>Coconut water<\/li>\n\n\n\n<li>Potatoes<\/li>\n\n\n\n<li>Sweet potatoes<\/li>\n\n\n\n<li>\u091f\u092e\u093e\u091f\u0930<\/li>\n\n\n\n<li>\u092b\u0932\u093f\u092f\u093e\u0901<\/li>\n\n\n\n<li>Spinach<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Who Is at Higher Risk?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">People who may be more likely to develop deficiencies include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0935\u0943\u0926\u094d\u0927 \u0935\u092f\u0938\u094d\u0915<\/li>\n\n\n\n<li>Pregnant and breastfeeding women<\/li>\n\n\n\n<li>Children with poor diets<\/li>\n\n\n\n<li>Strict vegetarians or vegans (for certain nutrients)<\/li>\n\n\n\n<li>People with digestive disorders<\/li>\n\n\n\n<li>Individuals following highly restrictive diets<\/li>\n\n\n\n<li>People with chronic illnesses<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to Prevent Vitamin and Mineral Deficiencies<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat a balanced diet with a variety of foods.<\/li>\n\n\n\n<li>Include fruits and vegetables every day.<\/li>\n\n\n\n<li>Choose whole grains instead of refined grains.<\/li>\n\n\n\n<li>Eat adequate protein from plant or animal sources.<\/li>\n\n\n\n<li>Include nuts and seeds in moderation.<\/li>\n\n\n\n<li>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0939\u0947\u0902\u0964.<\/li>\n\n\n\n<li>Get safe sunlight exposure for vitamin D.<\/li>\n\n\n\n<li>Limit sugary drinks and highly processed foods.<\/li>\n\n\n\n<li>Drink enough water.<\/li>\n\n\n\n<li>Discuss supplements with a healthcare professional if you are at risk or have a confirmed deficiency.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Should You Take Supplements?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Supplements can be helpful when a deficiency is confirmed or when dietary intake is not enough. However, taking high doses without medical advice can be harmful, especially for vitamins A, D, E, K, iron, and some minerals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A healthcare professional may recommend blood tests before prescribing supplements.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Can I get all vitamins from food?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In many cases, yes. A varied, balanced diet can provide most of the nutrients your body needs. Some people, however, may require supplements due to age, medical conditions, dietary restrictions, or limited sun exposure.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Which deficiency causes tiredness?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Iron deficiency, vitamin B12 deficiency, folate deficiency, and vitamin D deficiency are common causes of fatigue, though many other conditions can also lead to tiredness.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long does it take to correct a deficiency?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It depends on the nutrient, the severity of the deficiency, and the treatment plan. Some deficiencies improve within weeks, while others may take several months.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin and mineral deficiencies can affect your energy, immunity, bone health, brain function, and overall well-being. Fortunately, most deficiencies can be prevented through a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, dairy or fortified alternatives, nuts, seeds, and protein-rich foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you experience persistent fatigue, weakness, frequent infections, numbness, or other concerning symptoms, consult a qualified healthcare professional. Early diagnosis and appropriate treatment can help prevent complications and support long-term health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Disclaimer:<\/strong> This article is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. If you suspect a vitamin or mineral deficiency, seek guidance from a qualified healthcare provider.<\/p>","protected":false},"excerpt":{"rendered":"<p>Introduction Vitamins and minerals are essential nutrients that our bodies need to function properly. They support growth, strengthen the immune [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":794,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[26],"tags":[],"class_list":["post-793","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category--healthy-lifestyle"],"uagb_featured_image_src":{"full":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral.jpg",2471,1649,false],"thumbnail":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral-150x150.jpg",150,150,true],"medium":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral-300x200.jpg",300,200,true],"medium_large":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral-768x513.jpg",768,513,true],"large":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral-1024x683.jpg",1024,683,true],"1536x1536":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral-1536x1025.jpg",1536,1025,true],"2048x2048":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral-2048x1367.jpg",2048,1367,true],"trp-custom-language-flag":["https:\/\/tanmanswasth.com\/wp-content\/uploads\/2026\/08\/miniral.jpg",18,12,false]},"uagb_author_info":{"display_name":"Dr. Namita Garg","author_link":"https:\/\/tanmanswasth.com\/hi\/author\/admin\/"},"uagb_comment_info":0,"uagb_excerpt":"Introduction Vitamins and minerals are essential nutrients that our bodies need to function properly. 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