Top 5 Most Common Nutrient Deficiencies
One
would think that nutrient deficiencies are the stuff of legend in
societies where a wide range of foods is easily available to the
majority of the population, but it turns out that even the inhabitants
of developed nations can and do suffer from essential nutrient
deficiencies on a massive scale. Magnesium, iodine, and vitamin B12 are
just a few examples of nutrients that a good portion of people are
missing in their diet, and the lack of these nutrients can be the cause
of anything starting from fatigue and muscle weakness to a weakened
immune system, impaired brain functioning and even dangerous long-term
health effects.
These 5 nutrients are the ones that most people don’t get enough of:
1. Magnesium
People
living in Western countries who typically eat a lot of processed foods
and not enough leafy greens are often found to be deficient in
magnesium, an essential mineral. In the US alone, about half of the
population may not be getting enough magnesium from their diet.
Those
who have an underlying health condition are especially likely to have
lower than normal magnesium levels in their blood. Magnesium is very
important and it directly influences our bone health and energy levels,
but low levels of magnesium have also been linked to degenerative
diseases, such as metabolic syndrome and type 2 diabetes.
Apart
from that, a magnesium deficiency may manifest itself in migraines,
fatigue, and restless leg syndrome. To learn more about the symptoms of
magnesium deficiency, follow this link:
The recommended daily amount of magnesium for adults is as follows:
19–30 years: 400 mg (males) and 310 mg (females).
31–50 years: 420 mg (males) and 320 mg (females).
31–50 years: 420 mg (males) and 320 mg (females).
51+ years: 420 mg (males) and 320 mg (females).
People
suffering from certain conditions may require higher levels. To get
enough magnesium, you may choose to take supplements and to include more
magnesium-rich foods in your diet.
Foods rich in magnesium include:
- Nuts (almonds, cashews, peanuts)
- Leafy greens (spinach, kale)
- Fruit (avocados, bananas, figs, berries)
- Vegetables (peas, broccoli, asparagus, brussels sprouts, cabbage)
- Legumes (beans, lentils)
- Seafood (salmon, tuna, mackerel).
2. Iron
On
average, iron deficiencies are more common among children and women of
childbearing age, but it is among the most widespread deficiency in the
world, affecting an estimated 25% of the people. This is alarming, as
iron plays a key role in producing hemoglobin, a protein in our red
blood cells that helps carry oxygen to the different cells in the body.
In turn, an iron deficiency may lead to a decreased number of red blood cells in the body, a condition also known as anemia, which causes symptoms like tiredness, a weak immune system and an inability to concentrate.
When
possible, iron supplements should be avoided, unless otherwise
recommended by your doctor, as excess iron intake, too, can be extremely
dangerous and cause liver cirrhosis. The recommended daily intake of
iron is as follows: 19-50 years: 8 mg (males) and 18 mg (females).
51+ years: 8 mg (both males and females).
Iron exists in food sources in two different forms: heme iron and nonheme iron. The former can be derived from animal foods only and is more easily metabolized by the human body. The following foods contain heme iron:
- Beef
- Liver
- Oysters
- Canned sardines
- Poultry.
Nonheme
iron, on the other hand, is more widespread and exists both in plant
and animal products, but it is more difficult for the human body to
absorb. This explains why vegetarians and vegans, too, are more likely
to suffer from iron deficiencies than those who consume animal products.
Some foods rich in nonheme iron:
- Legumes (beans, chickpeas, and lentils)
- Leafy greens (spinach, kale)
- Tomatoes
- Seeds (pumpkin and sesame)
- Dark chocolate
- Iron-fortified foods, such as oatmeal and other grains.
3. Vitamin B12
Nowadays,
it’s very rare for people to suffer from vitamin C deficiency, as this
vitamin is so abundant, but the horror stories of sailors suffering from
scurvy grip our imaginations to this day. A more prosaic, but also more
current story is that of mass vitamin B12 deficiency, with an estimated
80-90% of vegans and vegetarians suffering from this condition.
Another
group often having lower-than-normal vitamin B12 levels are older
adults, as the ability to absorb the vitamin decreases with age. But
don’t let these trends affect you, as maintaining an adequate B 12 intake will benefit your health since the vitamin is essential for every cell in the body.
Unlike
many other vitamins, such as vitamin D, for example, the body cannot
produce vitamin B12 on its own, so we rely on our diet completely to
supply us with cobalamin (another name of vitamin B12).
Deficiency
in B12 manifests itself in megaloblastic anemia, a condition where the
bone marrow produces large, immature red blood cells that are much worse
at carrying oxygen. This condition manifests itself in many symptoms,
such as muscle weakness, shortness of breath, fatigue and other
symptoms. Luckily, taking vitamin B12 in supplement form isn’t
dangerous, as the vitamin is water-soluble, so any excess is easily
excreted through urine.
Adults should take 2.4 micrograms of vitamin B12 every day,
although you can safely take a higher amount. Seniors may require
higher doses, as the ability to absorb the vitamin decreases with age.
Foods rich in vitamin B12 include:
Fish and shellfish (clams, trout, tuna, salmon, haddock)
- Beef
- Liver
- Chicken
- Dairy (milk, yogurt, cheese)
- Eggs.
4. Calcium
Another
essential mineral that we often don’t get enough of is calcium, with
over half of the US population alone reportedly suffering from a calcium
deficiency. This is especially true about kids and adults past the age
of 50. Knowing how important calcium is for our bones and brain health,
these statistics are very alarming.
Calcium
is essential for transmitting electrical signals through the nerves.
The body stores excess calcium in the bones, and when we eat less than
the required amount of calcium, this storage is extracted. The tragic
result is conditions where a person has soft and more fragile bones, the
most common ones being rickets and osteoporosis.
It’s
best to get calcium from foods and not supplements, as there are
reports suggesting that the supplement form may increase one’s risk of
heart disease. The recommended daily intake of calcium for adult men and
women is 1,000 mg until 70 and 1,300 mg past the age of 70.
Good food sources of calcium include:
- Dairy
- Fish
- Green vegetables
- Almonds
- Fortified drinks and foods
- Beans and lentils.
5. Iodine
The
last, but not least nutrient that people are often deficient in is
iodine. Unlike many other deficiencies we discussed above, iodine
deficiency has a more regional pattern. The amount of iodine one
consumes will depend on how rich in iodine the soil in a specific region
is, as well as how accessible seafood is in your specific region.
Nearly
a third of the world population is deficient in iodine. Iodine is
essential for one’s hormonal health, as it participates in the
production of thyroid
hormones, which control anything from your weight, metabolism and brain
development. The main symptom of iodine deficiency is an enlarged
thyroid gland, increased sweating, and weight gain.
One needs to consume 150 micrograms of iodine per day, and it’s possible to achieve that by either taking a supplement or consuming foods rich in iodine:
- Seaweed
- Fish
- Dairy
- Eggs.
Also, in some countries where iodine deficiency is widespread, regulations require fortifying table salt with iodine.
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