Ignorance is the root cause of all health related problems. If you learn which nutrients have more tendencies to abstain from your body, you can take extra efforts to obtain the same through your diet and also get a clinical test done regularly to keep a close watch.
Here is a list of some vitamins and minerals that are most susceptible to be insufficient in the body:
Vitamin D
The most important source of this 'sunshine vitamin' is the sunlight. There are very few foods that contain this vitamin. So, people who don't get enough sunlight fall prey to its deficiency.
How to treat it - Skip processed foods as much as possible as their contents may interfere with the enzymes that regulate vitamin D in the body. Eggs, fatty fish, liver and mushrooms are some foods that provide a good amount of vitamin D.
Vitamin B12
It is required by the body for normal functioning of brain and blood flow. Vitamin B12 is mostly found in animal proteins so vegetarians stand a greater chance of facing its scarcity.
How to treat it - Foods like beef, eggs and other poultry items, sea foods like prawns and salmon - are very high in Vitamin B12 content.
Vegetarians can try to make up for this deficiency by consuming B12-fortified foods in larger quantities. Have cereals and non-diary drinks to replenish the lack of this vitamin.
Iron
According to The World Health Organization, iron deficiency, which leads to anaemia, is the most prevalent health problem across the globe. Vegetarians are at a higher risk of catching this deficiency than non-vegetarians as the iron found in plant sources cannot be easily absorbed.
How to treat it - Eat plant-based foods rich in nonheme iron - green leafy vegetables, legumes, iron-fortified cereals, beans, nuts and seeds.
If you are a non-vegetarian, consume more animal-based foods containing heme iron - poultry, fish and red meats.