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
common nutrient deficiencies Foods rich in 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.
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).
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 B12
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.