Most Common Nutrient Deficiencies, and Ways to and Efficiently Overcome

       

 Adequate level of vitamins and minerals are crucial for health and development. Nutrient deficiencies hinder bodily and cognitive functions and processes.

      Inadequate nutrient intakes can lead to various kinds of diseases. For example, beriberi is a deficiency of vitamin B1 (thiamine), osteoporosis or osteopenia, adverse conditions of bones, is the result of calcium and vitamin D deficiencies.

      Many nutrients are absolutely important for sound health, and bodily and cognitive development.The easiest way to save yourselves from deficiency related problems is to eat balanced, nutrient-rich diet. 

       Our everyday food lacks several very essential vitamins and minerals leading many adverse conditions.
  

        Following are the most common vitamins and minerals deficiencies:

1. Calcium Deficiency

      Calcium is the most abundant mineral in your body, present mainly in your bones and teeth. It is essential for good bone health, efficient nerve and muscle function, and overall cardiovascular health.

Body areas that use calcium most:

·         Your nervous system

·         Bone

·         Muscles

·         Heart

Functions of calcium

     Calcium performs the following functions: 

·         Bones and teeth stronger – your body uses 99 percent of its calcium to keep bones and teeth strong and active. And calcium support skeletal structure and function.

·         Cell signaling – cells in your body use calcium to activate certain enzymes, maintain ions across the cellular membrane, and transmit neurotransmitters during communication with other cells.

·         Maintain heartbeat – calcium plays important role in maintaining a regular heartbeat.

·         Muscle contraction and nervous function

·         Blood clothing

·         Nutrient interaction – calcium influence how your body absorbs and uses other nutrients. Presence of calcium may temporarily lower absorption rate of ions, zinc, and magnesium. So you should consume any supplements of these minerals at least 2 hours before or after you eat calcium-rich foods.

·         Prevent disease – calcium may decrease the risk for colorectal cancer and can lower systolic blood pressure in people with high blood pressure. Moreover, you can decrease risk for osteoporosis, overweight and obesity.

Symptoms of calcium Deficiency

Following are the most common signs of calcium deficiency:

·         Numbness of the fingers

·         Muscle cramps

·         Poor appetite

·         Mental confusion

·         Skeletal malformations

·         Dermatitis

·         Delayed development

·         Osteoporosis

·         Rickets

How much you need

Women - It is recommended that women 19 to 50 take 1,000 milligrams of dietary calcium per day.  Women 51 and older should take 1,200 milligrams of calcium.

Men - Men should take 1,000 milligrams a day and 1,200 milligrams a day after age 70.

Sources of calcium

Following is a list of foods that contain good amount of calcium:

·         Yogurt – 8 oz Yogurt (plain, low fat) contains 415 milligrams calcium.

·         Collards – 1 cup of collards (frozen, boiled) contains 357 milligrams calcium.

·         Skim milk – 1 cup of skim milk contains 306 milligrams calcium.

·         Black-eyed peas – 1 cup of boiled black-eyed contains 211 milligrams calcium.

·         Canned salmon – 3 oz of canned salmon contains 181 milligrams calcium.

·         Cottage cheese – 1 cup of cottage cheese contain 138 milligrams calcium.

Cautions:

 Consuming too much calcium can lead to constipation and kidney stones, especially when you take it in the form of supplement.

2. Iron Deficiency

      Iron is one of the most essential minerals. Iron deficiency is the most common nutritional deficiency in the world. All cells of your body need iron.

Functions of iron

Iron has several vital functions as following:

·         Carrying oxygen to the tissues from the lungs as a key component of the hemoglobin protein.

·         Transmitting electrons to the cells in the form of cytochromes.

·         Facilitating oxygen use and storage in your muscle.

·         Replacing loses due to increased physical activities.

Iron deficiencies and anemia

       Iron deficiency anemia occurs when your body has low level of iron. Causes of low levels of iron are as following:

·         Insufficient iron in body

·         Bleeding inside of your body. Internal bleeding can from regular aspirin use, ulcer, hemorrhoids, or cancer.

·         Heavy menstrual bleeding

·         Failure to absorb iron well in your body due to severe stomach problems.

·         Pregnancy

Symptoms of iron deficiency

       As anemia develops slowly and its symptoms may be mild, you may not notice the symptoms. As anemia goes severe, you may notice the following signs of iron deficiency:

·         Extreme fatigue and exhaustion

·         Unable to focus on work

·         Slow growth

·         Feeling dizzy

·         Frequent infection

·         Pale skin

·         Short of breath and headaches

·         Swollen tongue due to lack of oxygen

·         Restless legs syndrome that causes you to have a strong urge to move your legs.

·         Pica, a health condition when people with iron deficiency may develop cravings for non-food substance like clay, dirt, or chalk.

·         Hair loss can occurs due to anemia as your hair follicles don’t get enough oxygen.

See your doctor if you experience one the symptoms.

How much you need

The following table shows how much iron is required for you daily:

Recommended Dietary Allowance (RDA) for Iron (Daily)
Age (years)	Men	Women
1 to 3	7 mg	7 mg
4 to 8	10 mg	10 mg
9 to 13	8 mg	8 mg
14 to 18	11 mg	15 mg
19 to 49	8 mg	18 mg
Over 50	8 mg	8 mg
Pregnancy	N/A	27 mg
Breastfeeding under 19	N/A	10 mg
Breastfeeding 19 and over	N/A	9 mg

Best Sources of iron

There’re two types of dietary iron: HEME iron and NON-HEMO iron.

       HEME iron: this type of iron is found only in meat, fish, and poultry. HEME iron is absorbed much more easily than NON-HEME iron.

     NON-HEME iron: it’s is found mainly in fruits, vegetables, dried beans, nuts, and grain products.

Following is a list of foods that contain good amount of HEME iron:

HEME Iron Food Source	Serving Size (oz.)	Iron (mg)
Beef, chuck, lean	3.0	3.2
Beef, flank	3.5	3.3
Beef, liver	3.0	7.5
Beef, tenderloin, roasted	3.0	3.0
Chicken, liver	3.5	12.8
Turkey, dark meat	3.5	2.3

 

Following is a list of foods that contain good amount of NON-HEME iron:

NON-HEME Iron Food Source	Serving Size	Iron (mg)
Almonds, raw, whole	10-12	0.7
Apricots, dried, med.-size	10	1.7
Black beans, boiled	1 cup	3.6
Kidney beans, boiled	1 cup	5.2
Lentils, boiled	1 cup	6.6
Oatmeal, fortified instant, prepared	1 cup	10.0
Rice, brown, cooked	1 cup	1.0
Soybeans, boiled	1 cup	8.8

3. Omega-3 Fats

      When it comes to fat, there's one type you don’t have to worry about: omega-3 fatty acids. It has numerous health benefits, particularly regarding cardiovascular health, child's intellectual potential. 

      Most of the health expert emphasize that omega-3 fats are essential to your overall health. You get omega-3 from both animal and plant sources.

Symptoms of omega-3 deficiency

There are many signs which indicate this fatty acid deficiency. Following are the most common symptoms of omega-3 deficiency in in your body:

·         Rough or dry itchy skin

·         Cracked and peeling fingertips

·         Soft, peeling, or brittle nail

·         Dry and dull hair, and dandruff

·         Excessive thirst, frequent urination

·         Sleep problems

·         Concentration problem and difficulties in working memory

·         Emotional sensibilities

·         schizophrenia and bipolar disorder

How much you need

Infants

      The Institute of Medicine suggests that infants, ages 0 to 12 month, require at least 500 milligrams of omega-3 each day.

Children (each day)

·         Ages 1 to 3 need at least 700 milligrams

·         Ages 4 to 8 require 900 milligrams

·         Girls ages 9 to 13 need 1,000 milligrams

·         Boys ages 9 to 13 require 1,200 milligrams

·         Ages 14 to 18 require 1,600 milligrams

Adult

                  ·         Men need at least 1,600 milligrams of omega-3 every day

·         Women need 1,100 milligrams

·         Pregnant women need 1,400 milligrams

Best Sources of omega-3 fats

The following table shows the best sources of omega-3 fats:

Omega-3 fats sources	Serving Size	Omega-3 fats (mg)
Flaxseed Oil	Per cup (218g)	232861mg
Fish Oil (Salmon)	Per tablespoon (14g)	5335mg
Chia Seeds	Per ounce (28g)	9985mg
Walnuts & Walnut Oil (Walnuts)	Per cup, pieces (120g)	10896mg
Fish Roe (Caviar)	Per ounce (28g)	1910mg
Cured & Canned Fish (Smoked Salmon)	Per ounce (28g)	843mg
Oily Fish (Mackerel)	Per fillet (112g)	3302mg
Soybeans (Roasted)	Per cup (172g)	2914mg

4. Iodine Deficiency

     

 Iodine deficiency is a global health problem. According to World Health Organization (WHO), over 2 billion people are iodine deficient, with up to 50 million of them suffering from severe symptoms of iodine deficiencies, for example brain damage.

Symptoms of iodine deficiency

Following are the most common signs and symptoms of iodine deficiency:

·         Thyroid enlargement (goiter)

·         Mental imbalances, for example depression and anxiety

·         Miscarriages, stillbirth, preterm delivery, and congenital abnormalities in their babies.

·         Mental retardation

·         Fetal hypothyroidism

·         Autism

·         Miscarriages, stillbirth, preterm delivery, and congenital abnormalities in their babies.

Best Sources of iodine

Common sources of dietary iodine are as following:

·         Cheese

·         Cow milk

·         Eggs

·         Frozen Yogurt

·         Ice Cream

·         Iodine-containing multivitamins

·         Iodized table salt

·         Saltwater fish

·         Seaweed

·         Shellfish

·         Soy milk

·         Soy sauce

·         Yogurt

·         Iodine salts

How much you need

·         Adult: the recommended daily dietary intake is 150 micrograms for everyday

·         Pregnant women: 220 micrograms

·         Lactating women: 290 micrograms

·         Children: 90 to 130 micrograms

·         Infants: 110 to 130 micrograms for everyday

5.Vitamin D Deficiency

     Vitamin D is essential for strong bones. It helps your body to use calcium from the food. Vitamin D also helps protect against cardiovascular disease, autoimmune diseases, Infections, including influenza.

      Vitamin D deficiency is common in the US though many American believe they are risk free.

Symptoms of vitamin D deficiency

Following are the most common signs and symptoms of vitamin D deficiency:

·         Bones Ache

·         Muscle weakness

·         You Have Darker Skin

·         Depression

·         Head Sweating

·         Gastrointestinal condition that affects your ability to absorb fat

Best Sources of vitamin D

      Vitamin D is primarily produced by the in response to skin exposure to sunlight. The main sources of vitamin D include:

·         Sunlight

·         Fish

·         Eggs

·         Fish liver oil

·         Mushrooms

How much you need

·         Under the age of 50: 200 IU

·         From 50 to 70 years-old: 400 IU

·         Over 70 years-old: 600 IU

6. Vitamin B12 Deficiency

     

 Vitamin B12 is essential for the maintenance of your central nervous system, the formation of red blood cells, energy production, and bone health.

Symptoms of Vitamin B12 Deficiency

      Deficiency of vitamin B12 can result in anemia. Though mild deficiency may not show you symptoms, you can experience the following symptoms in severe stage:

·         Anemia

·         Confusion in elderly people

·         Vision loss

·         Depression or memory loss

·         Weakness

·         Heart palpitations and shortness of breath

·         Pale skin

·         Gastrointestinal problems

      Deficiency of vitamin B12 can also damage your bones. And a long term deficiency can cause permanent damage to the brain and central nervous system.

Best Sources of vitamin B12

The best sources of vitamin B12 are as following:

·         Shellfish 

·         Liver (Beef)

·         Fish (Mackerel)

·         Crustaceans (Crab)

·         Fortified Soy Products

·         Fortified Cereals

·         Red Meat (Beef)

·         Low Fat Dairy

·         Cheese

·         Eggs

How much you need

Pregnant: 2.6 micrograms per day

Breastfeeding: 2.8 micrograms.

Everyone other than pregnant and breastfeeding:  requires at least 2.4 milligrams of vitamin B12 per day.

7. Vitamin A Deficiency

       Vitamin A is important for your healthy skin, teeth, skeletal and soft tissue, mucus membranes. It is also essential for healthy eye, production and breast-feeding.

Symptoms of vitamin A Deficiency

Following are the most common signs of vitamin A deficiency:

·         Burning and inflammation of eyelids followed by various eye condi­tions

·         Dry and scaly skin with itching

·         Nose, throat, traches and bronchi become dry and rough

·         Diminished secretion of digestive juices, lack of absorption and increased susceptibility to intestinal infection and diarrhea.

·         Bone and teeth are markedly impaired

·         thin, dry, porous and flaky membranes

·         If a child is not getting enough vitamin A, they may have frequent and persistent skin infections

·         Acne, dry and scaly skin can all be signs of a deficiency

·         throat infections or mouth ulcers

·         thrush or cystitis

·         dandruff and dry hair

Best Sources of vitamin A

The best sources of vitamin A are as following:

Foods	Serving Size	Estimated  vitamin A
Sweet Potato (Cooked)	Per cup (200g)	38436 IU
Carrots (Cooked)	Per cup, sliced  (156g)	26572 IU
Dark Leafy Greens (Kale, Cooked)	Per cup, chopped (130g)	17707 IU
Squash (Butternut, Cooked)	Per cup, cubes (205g)	22868 IU
Cos or Romaine Lettuce	Per cup, shredded (47g)	4094 IU
Dried Apricots	Per cup (119g)	15076 IU
Cantaloupe Melon	Per cup, cubes (160g)	5411 IU
Sweet Red Peppers	1 cup chopped (149g)	4665 IU
Tuna Fish	Per 3oz (85g)	2142 IU
Tropical Fruit (Mango)	Per cup, pieces (165g)	1785  IU

How much you need

Women: 2,333 International Units (IU) every day

Men: 3,000 IU 
Pregnant: 2,567 IU

Breastfeeding: 4,333 IU

Children aged 1 to 3: 1,000 IU

Children aged 4 and up: 1,333 IU

8. Magnesium Deficiency

       Magnesium is essential mineral in your body important for protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, structural development of bone, and energy production.

Symptoms of magnesium deficiency

Following are the most common signs of magnesium deficiency:

·         Nausea and vomiting

·         Hypertension, or high blood pressure

·         Chronic insomnia and other sleep disorders may have a link to magnesium deficiency

·         Anxiety and depression

·         Abnormal heart rhythm

·         Restless legs syndrome

·         Low energy

·         Muscle spasms and weakness

Best Sources of magnesium

The best sources of magnesium are as following:

·         Almonds, dry roasted, 1 ounce: 80 mg

·         Spinach, boiled, 1/2 cup: 78 mg

·         Cashews, dry roasted, 1 ounce: 74 mg

·         Peanuts, oil roasted, 1/4 cup: 63 mg

·         Cereal, shredded wheat, 2 large: 61 mg

·         Soy milk, plain or vanilla, 1 cup: 61 mg

·         Black beans, cooked, 1/2 cup: 60 mg

·         Edamame, shelled, cooked, 1/2 cup: 50 mg

·         Peanut butter, smooth, 2 tablespoons: 49 mg

·         Bread, whole wheat, 2 slices: 46 mg

·         Avocado, cubed, 1 cup: 44 mg

·         Potato, baked with skin, 3.5 ounces: 43 mg

·         Rice, brown, cooked, 1/2 cup: 42 mg

·         Yogurt, plan, low-fat, 8 ounces: 42 mg

How much you need

·         1 to 3 years: 80 mg

·         4 to 8 years: 130 mg

·         8 to 13 years: 240 mg

·         14 to 18 years: male- 410 mg; female-360 mg; pregnant-400 mg; breastfeeding-360 mg

·         Adult: 310 to 400 mg per day

9. Vitamin C deficiency

       Vitamin c is needed for your body to maintain health and repair various tissues in your body, including bone, skin, teeth, cartilage, blood vessel walls.

Symptoms of vitamin C deficiency

Following are the most common signs of vitamin C deficiency:

·         Dry skin

·         Muscle and joint pains

·         Tiredness and weakness

·         Tiny, red-blue bruises on your skin

·         Splitting hair

·         Nosebleeds

·         Swelling and discoloration of your gums

·         Delay in healing of wounds

·         Problems fighting infections

·         Tooth loss

Best Sources of vitamin C

The best sources of vitamin C are as following:

Foods	Serving Size	Estimated  vitamin C
Yellow Bell Pepper	Per 10 strips (52g)	95.4mg
Guavas	Per fruit (55g)	125.6mg
Dark Green Leafy Vegetables	Per cup chopped (67g)	80.4mg
Kiwi (Green)	Per fruit (69g)	64mg
Broccoli	Per cup chopped (92g)	81.2mg
Berries	Per cup sliced  (166g)	97.6mg
Citrus Fruits	Per cup, sections (180g)	95.8mg
Tomatoes	Per cup (240g)	54.7mg
Papaya	Per cup pieces (145g)	88.3mg

How much you need

Children
0-6 months: 40 mg per day
7-12 months: 50 mg per day
1-3 years: 15 mg per day
4-8 years: 25 mg per day

Men
Males (ages 9-13): 45 mg per day
Males (ages 14-18): 75 mg per day
Males (ages 19 and older): 90 mg per day

Women
Females (ages 9-13): 45 mg per day
Females (ages 14-18): 65 mg per day
Females (ages 19 and older): 75 mg
Pregnant females (ages 19 and older): 85 mg
Lactating females (ages 19 and older): 120 mg



Conclusion: nutrients are what drive your body as well as cognitive system. Try always to have nutritious foods. And, whenever you face one or more severe symptoms mentioned above, see your doctor immediately.