9
Nutrient Deficiencies That Undermine Wellness
1. Vitamin D
Vitamin D is essential for strong bones and teeth. It helps the
body absorb calcium from food. Low vitamin D levels can lead to soft, thin,
brittle bones that break easily. Other symptoms of vitamin D deficiency include
fatigue, bone and muscle pain, impaired wound healing and an increased risk of
respiratory infections.
Good food sources of vitamin D include fatty fish, egg yolks,
fortified foods like milk and cereal, and cod liver
oil. Sunlight also stimulates vitamin D production in the skin. But
many people still don't get enough, especially in the winter.
2. Iron
Iron is a key mineral that helps red blood cells transport
oxygen around the body. Iron deficiency can cause anemia, with symptoms like
fatigue, dizziness, pale skin and shortness of breath.
The best food sources of iron include red meat, organ meats like
liver, seafood, spinach, legumes, nuts and seeds. Iron from plant-based foods
is not absorbed as well as iron from animal products. Vitamin C helps improve
iron absorption.
3. Vitamin B12
Vitamin B12 helps form red blood cells and maintain healthy
nerve function. A long-term deficiency can cause anemia, numbness and tingling
in the hands and feet, poor memory and confusion.
Vitamin B12 is naturally found in foods like meat, fish, eggs
and dairy. It can also be lacking in vegans and vegetarians. Supplements or
fortified foods can help those not getting enough from their diet.
4. Calcium
Calcium is the most abundant mineral in the body. About 99% of
it is stored in bones and teeth. Calcium deficiency can lead to osteoporosis, a
condition causing weak, porous bones that break easily.
Dairy products like milk, yogurt and cheese are excellent
sources of calcium. Canned fish with bones, certain leafy greens, nuts, seeds
and beans also provide calcium.
5. Vitamin C
Vitamin C is an essential nutrient and antioxidant. It helps
form and maintain bones, skin and blood vessels. Vitamin C deficiency can cause
bleeding gums, joint pain, poor wound healing and scurvy.
Citrus fruits, berries, peppers, tomatoes, kiwi and broccoli are
great sources of vitamin C. Cooking, storage and processing can destroy vitamin
C, so eating raw produce helps maximize intake.
6. Vitamin A
Vitamin A supports bone growth, vision health, immunity and
reproduction. Deficiency increases the risk of blindness and infectious
diseases like measles in children.
Sweet potatoes, carrots, spinach, peppers, mangoes and eggs
provide vitamin A. Some dairy products, like whole milk, are also fortified
with vitamin A.
7. Iodine
Iodine is critical for thyroid hormone production and metabolism
regulation. Iodine deficiency can cause hypothyroidism, thyroid enlargement and
mental retardation in babies if mothers are deficient during pregnancy.
Seafood, dairy products, eggs and iodized salt are good sources.
Iodine soil levels vary regionally, so fruits and vegetables grown in
iodine-rich soil also contain more iodine.
8. Magnesium
Magnesium plays many essential roles, including blood sugar
control and blood pressure regulation. Low levels may increase the risk of
heart disease, diabetes and migraine headaches.
Whole grains, nuts, seeds, legumes, green leafy vegetables and
chocolate are good food sources of magnesium. Drinking alcohol, taking certain
medications and conditions like diabetes can deplete magnesium levels.
9. Phytonutrients
Phytonutrients are plant compounds that promote health but are
not classified as vitamins or minerals. They act as antioxidants, lower
inflammation and help repair cell damage.
Fruits, vegetables, whole grains, legumes, nuts, seeds and herbs
contain thousands of phytonutrients. Some well-known examples are lycopene in
tomatoes, flavonoids in berries and sulforaphane in broccoli.
Conclusion
Insufficient intake of these 9 key nutrients can undermine
wellness in many ways. Eating a balanced diet with plenty of whole foods can
help prevent most nutrient deficiencies. Taking a supplement may also be
beneficial for some individuals.
Frequently Asked
Questions
1.
What are some symptoms of
nutrient deficiencies?
Symptoms may include fatigue, weakness, brittle bones, poor
wound healing, numbness and tingling, shortness of breath, frequent infections,
changes in vision, and bleeding gums.
2.
What foods provide these
important nutrients?
Good food sources include fruits, vegetables, whole grains,
dairy, eggs, meat, fish, legumes, nuts, seeds and healthy oils. Taking a
multivitamin can also help fill nutrient gaps.
3.
How can I find out if I have
a nutrient deficiency?
Talk to your doctor about getting a blood test to check levels
of vitamins, minerals and other biomarkers that may indicate a deficiency.
4.
Can nutrient deficiencies
be dangerous?
Yes, severe and long-term deficiencies can lead to serious
health issues depending on the nutrient. Fixing deficiencies improves wellness
and lowers disease risk.
