Common Nutrient Deficiencies from The Highest to The Lowest
Nutrients are essential for the growth and development of the body. They can be gotten from foods and other healthy edibles and beverages. It is possible to get essential nutrients from a balanced diet. A kind of diet that involves the collection of different types of foods across different classes of food. However, some diets still lack essential nutrients, and this results in certain nutrient deficiencies.
The following are the 7 most common nutrient deficiencies.
Iron Deficiency
Iron is an essential nutrient or mineral. It is associated with the supply of sufficient blood in the body. Iron is a component of red blood cells that transports oxygen to the cells by binding itself with hemoglobin.
There are two types of iron, and they are;
- Non-heme iron
- Heme iron
The former is usually not well absorbed and is commonly found both in animal and plant products. It is the most common of the two types of iron, while the latter is found mostly in only animal products, is usually well absorbed and is not as popular as the former, and is found in red meat.
According to research, one of the most obvious deficiencies in the world is iron deficiency, affecting about a quarter of the world’s population. More cases have been recorded among preschool children. This is why it is advisable to feed such children with iron-rich foods. Statistics have it that over 45% of children of this age range suffer from iron deficiency.
In addition, women in their menstruation ages suffer from iron deficiency as well. This is as a result of their monthly blood loss, while about 42% of pregnant women also experience iron deficiency.
This is how common iron deficiency can be.
Studies found that vegans and vegetarians might also experience iron deficiency due to the fact that their diet Is composed of more non-heme iron, which is usually not absorbed, thereby making them short of iron.
The most common result of the low iron level in the body is anemia. This is a condition whereby your rede blood cells become too weak to carry or transport oxygen to your cells.
Some of the manifestations of iron deficiency include weakness, impaired brain function, and poor immune function.
Heme iron-rich food sources
- Organ meat
- Shellfish
- Red meat
- Canned sardine
Non-heme iron-rich food sources
- Dark green leafy vegetables
- Beans
- Seeds
As common as iron deficiency is, it is best to always ensure you lace your food with iron-rich foods and get iron supplements if need be. However, do not supplement your diet with iron supplements if your body does not need it, as excessive iron content in the body can be dangerous.
In addition, vitamin C can help speed up the absorption of iron. in other words, it is best to eat foods, fruits, and vegetables that contain vitamin C to enhance the absorption of iron in your body.
Iodine Deficiency
This is the second most common nutrient that people easily get deficient in. iodine is an essential mineral or nutrient that ensures the proper and healthy function of the thyroid and enhances the production of thyroid hormones.
The thyroid hormones are important hormones in the body that play vital roles in different bodily processes, ranging from brain development, growth, body and bone maintenance, and most important of all, the regulation of your metabolic rate.
Iodine deficiency affects up to 35% of the world’s population. The major symptom of iron deficiency is goiter, which is a result of an enlarged thyroid. Other symptoms might include; weight gain, shortness of breath, and increased heart rate.
Most children who are iron deficient experience serious harm like developmental abnormalities and mental retardation.
Iodine rich food sources
- Seaweed
- Dairy
- Fish
- Eggs
Most table salt companies add a sufficient amount of iodine in their salts, such that the iodine deficiency rate is beaten down to the barest minimum.
Vitamin D Deficiency
Vitamin D acts like a steroid hormone. It is a fat-soluble vitamin. It can also be suggested as a gene regulator, as it transports itself through your bloodstream, as well as into your cells, dictating to them when to turn on or turn off genes. In fact, almost all your body cells have receptors for vitamin D.
One of the most fundamental ways through which vitamin D is produced is through your skin’s exposure to the sun. Vitamin D is produced from the cholesterol in the skin, especially when your skin gets exposed to sunlight. This is why most vitamin D deficiency cases are common among people who are far from the equator. Inhabitants of this part of the earth are expected to eat more vitamin D-rich foods to help improve the vitamin D contents in their bodies.
According to research, about 40% of the United States of America citizens are vitamin D deficient. When older adults are added to the statistics, the number rises to 70%.
In addition, the research found that people with dark skin have higher risks of developing vitamin D deficiency because their skins produce lesser vitamin D when exposed to sunlight, compared to light-skinned people.
Since vitamin D is usually not obvious, its symptoms are mild and can take months or yes to develop.
Some of the symptoms may include; bone loss, muscle weakness, and high fracture risks, especially in adults. While children, on the other hand, might experience delayed growth rates or rickets.
Generally, vitamin D deficiency can cause a reduction in the immune system function, thereby increasing your risks of developing certain kinds of health conditions like cancer.
Vitamin D-rich food sources are rare, and only a few of them contain tiny amounts of vitamin D. This is because a large bulk of the vitamin is provided by the sun to the skin.
Some vitamin D rich food sources include
Cold liver salt
Egg yolk
Fatty fish
People who are vitamin D deficient can decide to consume the above foods, stay more in the morning sun or take vitamin D supplements to help improve or increase their vitamin D levels.
Vitamin B12
Cobalamin is another name for vitamin B1. Unlike vitamin D, vitamin B12 is a water-soluble vitamin. It plays an influential role in the proper and normal functioning of the nervous system and the brain. It is also popular to be effective in the proper and healthy formation of blood.
Experts state that the body generally and the cells that make it up need vitamin B12 to function properly. However, unlike vitamin D, the body does not produce vitamin B12 on its own. This is why there are hosts of vitamin B12 rich food sources. Supplying your body with sufficient amounts of vitamins B12 involves you getting the nutrient from your diet, or better still, from dietary supplements.
Animal foods are the best roots of vitamin B12. This is why most people who are on diets that lack animal products tend to be at higher risks of developing vitamin B deficiency.
Vitamin B12 rich food sources include;
Organ meat
Shellfish
Eggs
Meat
Milk and milk products
According to experts, high amounts of vitamin B12 in the body is not harmful. Notwithstanding, it is best to consume vitamin B12 diets and supplements with caution and in moderation as too much of everything is bad and can be dangerous.
Calcium Deficiency
Calcium is a nutrient that is essential for the growth and healthy development of bones and teeth. It is an essential nutrient that should not be found wanting in children.
Statistics records that about 15% of teenage girls, 10% of women above 50 years of age, 20% of teenage boys, and 22% of men above the age of 50 in the United States of America are the only ones who have met the recommended daily intake value of calcium.
Most people prefer to get calcium through supplements. However, the following are the best food sources of calcium;
Dairy products
Dark green vegetables
Bone fishes
It is most satisfying to devour foods that are calcium-rich as they are more natural.
Other common deficiencies include;
Vitamin A deficiency
In conclusion, nutrients are essential for the body to function properly. When humans are supplied with sufficient amounts of nutrients, they tend to grow healthily and strong. A number of food sources have been identified to be rich sources of several nutrients.
