Common Nutrient Deficiencies to Look Out For
Nutrients are the building blocks of your human body. Certain nutrients must be present in reasonable amounts to stay healthy, sustain life, and perform the necessary functions in your body. These nutrients comprise a group called macronutrients, which include carbohydrates, fats, amino acids, and minerals.
Nutrient deficiency can occur when you’re not eating enough of a particular essential nutrient. It may result in several health issues, such as night blindness, fatigue, osteoporosis, high blood pressure, and even acne. This article will examine some of the most common nutrient deficiencies, what causes them, and how to avoid them.
Most Common Nutrient Deficiencies
1. Iron deficiency
Iron is a mineral that assists your body in producing red blood cells, which carry oxygen throughout your body. If you don’t have enough iron in your diet, your body can’t make enough red blood cells to meet its needs. The most common health issue associated with iron deficiency is anemia, which occurs when the red blood cells and the capacity of your blood to transport oxygen decrease. The symptoms of iron deficiency include fatigue and weakness, dizziness, headache, pale skin and nails, hair loss, shortness of breath, rapid heartbeat, and cold hands and feet.
The great sources of iron are red meat and seafood, but if you’re vegan or vegetarian, it may be hard to get adequate iron from food sources alone. We suggest eating more meat, oysters, kidney beans, chickpeas, spinach, and lentils to help improve iron levels.
2. Vitamin D deficiency
Vitamin D is essential for building strong bones, testosterone, and cardiovascular health. It also helps regulate calcium levels in the blood and supports immune function. Vitamin D deficiency can be caused by some factors, including inadequate sun exposure and dietary intake of vitamin D-rich foods. A lack of vitamin D can lead to back pain, osteoporosis, muscle weakness, poor immune system function, diabetes, high blood pressure, and heart disease.
We recommend including salmon or tuna in your weekly diet and spending more time outdoors in the sun every day to help replenish your vitamin D levels. According to research, taking vitamin D supplements may help minimize the chance of getting influenza and COVID-19. We suggest taking 5,000-10,000 units of D3 (K-Force) supplements daily, ideally before bed.
3. Vitamin B12 deficiency
Vitamin B12 is important for the production of red blood cells as well as for maintaining proper nerve function and providing building blocks for DNA. The most common cause of B12 nutrient deficiency is a lack of intrinsic factors (the protein needed for proper absorption). Symptoms of this deficiency include fatigue, weakness, memory problems, dementia, and loss of appetite. Other causes include surgery on the stomach or intestines, certain medications (such as metformin), and an age-related decline in stomach acid production.
Shellfish, pork, eggs, and milk products are high in vitamin B12. This vitamin is only found at appropriate levels in animal diets, while some forms of seaweed may supply small amounts. Because of that, people who do not consume meat products are more likely to be deficient.
4. Calcium deficiency
Calcium is one essential mineral for bone health, muscle function, and strength. It also helps maintain blood pressure and nerve transmission and keeps your heart beating regularly. Calcium deficiency can lead to brittle nails and hair, weakened teeth, and osteoporosis. Osteoporosis is a severe condition that makes it difficult or impossible for you to move around without pain or fear of breaking something important like your hip. Being deficient in calcium also increases your risk of developing high blood pressure and coronary artery disease (CAD). Dairy products, leafy green vegetables, and calcium-fortified orange juice are all excellent calcium sources to add to your diet.
5. Magnesium deficiency
Magnesium is vital for regulating blood sugar and blood pressure levels and controlling your immune system. Magnesium deficiency is considered one of the leading causes of diabetes-related complications. Low levels of magnesium may also be caused by excessive alcohol intake. Symptoms such as fatigue, loss of appetite, vomiting, and weakness are signs of low magnesium nutrients. To get enough magnesium nutrients in your diet, you should eat foods rich in magnesium, such as spinach, beans, almonds, and avocados. You can also try taking supplements like magnesium citrate or magnesium oxide (with vitamin B6).
The Bottom Line
There are a lot of foods that contain high levels of nutrients and can help prevent nutrient deficiencies. Nutrient deficiencies are situations where your body doesn’t get enough of a certain vitamin or mineral. They can be caused by a poor diet, malabsorption issues, or even your body’s inability to absorb nutrients. The best you can do is ensure you are eating a balanced diet. This means eating foods from all food groups in the right amounts and at the correct times throughout the day.