Several types of nutrients play a major role in fortifying the immune system as well as the smooth functioning of various other body functions. A well-balanced diet can help ensure that one’s body is nourished with all the vital vitamins and minerals. Unfortunately, the current dietary scene is rife with fast food that is laced with unhealthy fats and carbohydrates, refined sugars and grains, and processed meat. These hardly contain any nutritive value. Therefore, a lot of individuals have developed nutritional deficiencies that can detrimentally impact one’s wellbeing.
Here’s a list of the most common nutritional deficiencies that one should know of. Correcting these can help strengthen immunity, improve energy levels and mood, boost bone and muscle health, and more.
Iron deficiency
Affecting more than 25% of the world’s population, iron deficiency is commonly observed in children and menstruating women. Vegetarians are more prone to being affected by iron deficiency as compared to non-vegetarians. Iron is an indispensable part of red blood cells that is responsible for delivering oxygen to the cells. This nutritional deficiency may cause symptoms such as brain fog, fatigue, and a weakened immune system.
There are two types of iron, that is, heme and non-heme iron. Heme iron is well absorbed by the body and is only found in meat. Some of the rich sources of heme iron are red meat, organ meat, shellfish, and canned sardines. Non-heme, on the other hand, is found in both plant and animal foods and is not easily absorbed by the body. Beans, seeds, spinach, kale, and broccoli are some foods abundant in non-heme iron.
Vitamin D deficiency
A fat-soluble vitamin, Vitamin D or the sunshine vitamin is produced in the skin when it is exposed to the sunlight. Usually, people who reside far from the equator are more likely to develop vitamin D deficiency. The signs and symptoms of this type of a nutritional deficiency are pretty subtle, so one may notice them for months or even years. Muscle and bone weakness, tiredness, depression, bone loss, hair loss, and impaired wound healing are some symptoms of this nutritional deficiency. There are only a few foods that contain high levels of vitamin D, including cod liver oil, fatty fish, and egg yolks.
Calcium deficiency
This nutrient is imperative for mineralizing the bones and teeth. Moreover, it contributes to various cardiac, muscle, and nerve functions. Calcium deficiency is often characterized by conditions like osteoporosis (fragile bones) in the elderly and rickets (soft bones) in children. Dairy products, boned fish, and dark green vegetables are some great sources of calcium.
Iodine deficiency
Iodine aids in the production of thyroid hormones, which are vital to numerous body processes, including brain development, growth, and bone health. This mineral also helps regulate one’s metabolism rate. Iodine deficiency is said to be widespread, affecting approximately one-third of the world’s population. The primary indicator of this deficiency is a goiter, that is, an enlarged thyroid gland. Increased heart rate, weight gain, and shortness of breath are some other symptoms. Some rich dietary sources of iodine are kelp, dairy products, cod, and eggs.
Vitamin B12 deficiency
Essential for red blood cell production and for brain and nerve functions, vitamin B12 is typically found in animal-based food products. Individuals who practice abstinence from meat and dairy products are more likely to suffer from vitamin B12 deficiency. Pale skin, low energy, a sensation of pins and needles, mouth ulcers, dizziness, blurry vision, and mood swings are some common signs of vitamin B12 deficiency. Organ meat, clams, oysters, beef, eggs, and milk products are a few of the rich sources of vitamin B12.
It is crucial to receive medical help for correcting nutritional deficiencies. This is because dietary sources of vitamins and minerals might be insufficient for quickly stabilizing the levels. Therefore, one will have to take supplements for a brief period to bring the levels back to normal. However, in the long run, it is healthier to follow a wholesome diet.
