Many nutrients are absolutely essential for good health. It is not always possible to get most of them from a balanced, real food-based diet. However, the with food pills and meals you can meet your daily RDA. This post lists 7 nutrient deficiencies that are vastly common.
1. Iron Deficiency
Iron is an essential mineral. It is a main component of red blood cells, where it binds with hemoglobin and transports oxygen to cells. There are two types of dietary iron:
- Heme iron: This type of iron is very well absorbed. It is only found in animal foods, and red meat contains particularly high amounts.
- Non-heme iron: This type of iron is more common, and is found in both animal and plant foods. It is not absorbed as easily as heme iron.
Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide. This number rises to 47% in preschool children. Unless they're given iron-rich, or iron-fortified foods, they are very likely to lack iron. 30% of menstruating women may be deficient as well, due to monthly blood loss. Up to 42% of young, pregnant women may also suffer from iron deficiency. Additionally, vegetarians and vegans have an increased risk of deficiency. They consume only non-heme iron, which is not absorbed as well as heme iron.
The most common consequence of iron deficiency is anemia. The quantity of red blood cells is decreased, and the blood becomes less able to carry oxygen throughout the body. Symptoms usually include tiredness, weakness,weakened immune system and impaired brain function.Additionally, vitamin C can enhance the absorption of iron. Eating vitamin C-rich foods like oranges, kale and bell peppers along with iron-rich foods can help maximize iron absorption.
2. Iodine Deficiency
Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. Thyroid hormones are involved in many processes in the body, such as growth, brain development and bone maintenance. They also regulate the metabolic rate. Iodine deficiency is one of the most common nutrient deficiencies in the world. It affects nearly one-third of the world's population. The most common symptom of iodine deficiency is an enlarged thyroid gland, also known as goiter. It may also cause an increase in heart rate, shortness of breath and weight gain. Severe iodine deficiency may also cause serious adverse effects, especially in children. These include mental retardation and developmental abnormalities.
3. Vitamin D Deficiency
Vitamin D is a fat-soluble vitamin that works like a steroid hormone in the body. It travels through the bloodstream and into cells, telling them to turn genes on or off. Almost every cell in the body has a receptor for vitamin D. Vitamin D is produced out of cholesterol in the skin when it is exposed to sunlight. So people who live far from the equator are highly likely to be.deficient, since they have less sun exposure. Vitamin D deficiency rises to 74% in the elderly and 82% in people with dark skin, since their skin produces less vitamin D in response to sunlight. Vitamin D deficiency is not usually visible. The symptoms are subtle and may develop over years or decades.
Adults who are deficient in vitamin D may experience muscle weakness, bone loss and increased risk of fractures. In children, it may cause growth delays and soft bones (rickets). Also, vitamin D deficiency may play a role in reduced immune function and an increased risk of cancer. Unfortunately, very few foods contain significant amounts of this vitamin.
People who are truly deficient in vitamin D must take Nutridecc® - O3D3™ Food Pills and increase their sun exposure. It is very hard to get RDA through diet alone.
4. Vitamin B12 Deficiency
Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is essential for blood formation, as well as for brain and nerve function. Every cell in your body needs B12 to function normally, but the body is unable to produce it. Therefore, we must get it from food or supplements. Vitamin B12 is only found in animal foods. Therefore, people who are vegetarians are at an increased risk of deficiency. Studies have shown that vegetarians and vegans are highly likely to be deficient in vitamin B12. Some numbers go as high as 80–90%. More than 20% of elderly people may also be deficient in vitamin B12, since absorption decreases with age. The absorption of vitamin B12 is more complex than the absorption of other vitamins, because it needs help from a protein known as intrinsic factor. Some people are lacking in this protein, and may therefore need higher doses of supplements. One common symptom of vitamin B12 deficiency is megaloblastic anemia, which is a blood disorder that enlarges the red blood cells. Other symptoms include impaired brain function and elevated homocysteine levels, which is a risk factor for several diseases.
5. Calcium Deficiency
Calcium is essential for every cell. It mineralizes bone and teeth, especially during times of rapid growth. It is also very important for the maintenance of bone. Additionally, calcium plays a role as a signaling molecule all over the body. Without it, our heart, muscles and nerves would not be able to function. The calcium concentration in the blood is tightly regulated, and any excess is stored in bones. If there is lack of calcium in the diet, calcium is released from the bones. That is why the most common symptom of calcium deficiency is osteoporosis, characterized by softer and more fragile bones. One survey found that in the US, less than 15% of teenage girls and less than 10% of women over 50 met the recommended calcium intake. In the same survey, less than 22% of young, teenage boys and men over 50 met the recommended calcium intake from diet alone. Supplement use increased these numbers slightly, but the majority of people were still not getting enough calcium. Symptoms of more severe dietary calcium deficiency include soft bones (rickets) in children and osteoporosis, especially in the elderly. Calcium supplements seem to benefit people who are not getting enough in their diet.
6. Vitamin A Deficiency
Vitamin A is an essential fat-soluble vitamin. It helps form and maintain healthy skin, teeth, bones and cell membranes. Furthermore, it produces our eye pigments - which are necessary for vision. There are two different types of dietary vitamin A:
- Preformed vitamin A: This type of vitamin A is found in animal products like meat, fish, poultry and dairy.
- Pro-vitamin A: This type of vitamin A is found in plant-based foods like fruits and vegetables. Beta-carotene, which the body turns into vitamin A, is the most common form.
However, vitamin A deficiency is very common in many developing countries. About 44–50% of preschool-aged children in certain regions have vitamin A deficiency. This number is around 30% in Indian women. Vitamin A deficiency can cause both temporary and permanent eye damage, and may even lead to blindness. In fact, vitamin A deficiency is the world's leading cause of blindness. Vitamin A deficiency can also suppress immune function and increase mortality, especially among children and pregnant or lactating women.
7. Magnesium Deficiency
Magnesium is a key mineral in the body. It is essential for bone and teeth structure, and is also involved in more than 300 enzyme reactions. Low intake and blood levels of magnesium have been associated with several diseases, including type 2 diabetes, metabolic syndrome, heart disease and osteoporosis. Low levels of magnesium are particularly common among hospitalized patients. Some studies find that 9–65% of them are magnesium deficient. This may be caused by disease, drug use, reduced digestive function or inadequate magnesium intake. The main symptoms of severe magnesium deficiency include abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue and migraines. More subtle, long-term symptoms that you may not notice include insulin resistance and high blood pressure.
It is possible to be deficient in almost every nutrient, but these 7 are by far the most common. Children, young women, the elderly and vegetarians seem to be at the highest risk of several deficiencies.
Reference
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