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. T

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 (bananas, figs, berries)
• Vegetables (avocados, 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.

 

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What Is Leptin? How It Affects Weight Loss---------

Leptin, a hormone released from the fat cells located in adipose tissues, sends signals to the hypothalamus in the brain. This particular hormone helps regulate and alter long-term food intake and energy expenditure, not just from one meal to the next.  If the individual adds body fat, leptin levels will increase.

 We all battle with our weight and yo-yo dieting is no fun. The truth is, no matter what you do, including eating right and exercising, it’s all in vain if your Leptin is out of whack!

Real weight maintenance comes from a life of moderation. You need to make lifestyle changes to be truly successful at obtaining  your goal weight and achieving your desired shape.
Your body, when working correctly is a natural fat burning machine. In order to shed pounds, you need to ensure that you aren’t unknowingly sabotaging your own efforts.

What is Leptin?

Leptin plays a major role in complete hormonal balance. We actually require a substantial amount to burn fat. When we diet, our Leptin levels plummet. Leptin also tells our brain we are full.

 

Low Leptin levels are directly linked to comfort eating and overeating. “Leptin is a hormone that plays a crucial role in appetite and weight control. It is thought to have at least two major functions.

First, it crosses the blood-brain barrier and binds to receptors in the appetite centre in the brain, regulating brain cells that tell you how much to eat. Second, it increases nervous system activity which stimulates fatty tissue to burn energy” 






One of the first things you can do to increase your weight loss efforts is to get decent sleep. It’s the time your body repairs and burns calories. There’s a reason it’s called beauty sleep.

What foods are high in leptin?

Seven Leptin Foods to Keep in Your Diet

• Apples. Research has shown pectin—as found in apples—may be effective in fighting back leptin resistance.
• Oatmeal. Rich in fiber and known for decreasing insulin levels, oatmeal can help prevent that “starving” feeling.
• Lean proteins. ...
• Green tea. ...
• Almonds. ...
• Broccoli. ...
• Eggs.

How can I trick my body to burn fat?

1. Drink ice water. ...
2. Reduce the total number of calories you consume. ...
3. Add intervals to your cardio workouts. ...
4. Stop eating two to three hours before bedtime. ...
5. Build lean muscle tissue to increase the fat burned during sleep.

How to reverse Leptin resistance
1) Get on the right type and dose of thyroid hormone. For most people this will require pure T3 formulations like cytomel or liothyronine.
2)Add in high intensity interval training. Avoid doing lots of low intensity exercise. Dr. recommends 10-15 minutes of High intensity interval training (HIIT) once a week.
3) Avoid highly processed foods. These foods increase inflammation. High levels of inflammation worsens thyroid function and leads to the downward spiral of leptin resistance.
4) Get 7-8 hours of sleep each night. Lack of sleep can increase leptin resistance.
5) Reduce the amount of fructose you're consuming, it includes fruits also !
6) Stop yo-yo dieting or calorie restricted dieting. It will only increase leptin and reverse T3 levels.
7) Optimise T4 to T 3 conversions. Use zinc and selenium to reduce this conversion process.
8) Think of using medicines to lower leptin levels. The GLP-1 Agonists can be effective in helping patients lose weights without changing their diet or exercise.

Drinking water is a must. When dehydrated, your body thinks it needs food when water will suffice. By drinking lots of water you are flushing your system and maintaining a full feeling which means you won’t need to eat as much.
Portion control is also another game changer in weight loss. By reducing the size of your meals even slightly the calories saved will add up enormously over a week.

 Relation between Ghrelin and leptin
Ghrelin
Ghrelin is made in the stomach, this hormone tends to increase before meals and decrease after.
Ghrelin is regarded as the only appetite stimulating hormone in humans. It is one of the main contributors to make people eat unhealthy food.
Additionally it is shown that ghrelin is released directly in response to stressful situations and injecting ghrelin has been shown ti initiate the stress response in humans- this explains why people tend to eat more when stressed. 

Leptin
It is known as the starvation hormone as it notifies your brain when you've had enough food in your stomach and your energy levels are sufficient.
At your ideal set point, adipose cells will produce a given amount of leptin, which will maintain the internal energy balance needed for necessary cellular functions and proper weight management.
Subsequently, weight gain will cause your blood leptin levels to increase and weight loss will result in decreased levels.
Unfortunately, overweight and obese people are generally leptin-resistant, which contributes to further weight gain.

Both these hormones can be controlled naturally through exercise and stress management.
Low-to-moderate aerobic activity - like walking or running 30- 60 minutes every day- increases ghrelin and decreases leptin, the opposite of what you want.
Instead, try burst training , such as 30 seconds sprint on a cycle ergometer controlling for low or high intensity, which lowers ghrelin levels.
Similarly high intensity training significantly lowered leptin concentrations when compared to low intensity exercise.
Current studies indicate that high intensity burst training is most effective in  not only  curbing appetite and controlling weight gain not only in short term but also in long term.

Here are some other rules that you will find helpful.

• 1: Eat your dinner early and nothing after
• 2: Stick to 3 Meals a day and don’t snack
• 3: Reduce the portion sizes of your meals
•  4: Have a Protein Packed Breakfast
• 5: Reduce Your Carb Intake

How Does Leptin Affect You?

Leptin is your appetite suppressor – the hormone that signals your body that you’ve had enough to eat and is a key player in optimizing weight loss.

As mentioned, certain foods can block or increase leptin. Although leptin reduces appetite, obese individuals generally exhibit an unusually high circulating concentration of leptin. These people are said to be resistant to the effects of leptin, in much the same way that people with type 2 diabetes are resistant to the effects of insulin. This is called leptin resistance. The pathway of leptin control in obese people is flawed in some way so that the body does not adequately receive a signal of satiety after eating.

You need to lose weight in order for your body to get the message that you’re full after eating! As you lose weight, your body will become more sensitive to Leptin.

5 Sneaky Signs You Are Leptin Resistant. See if you recognize any other the symptoms below.

• 1. You Follow a Typical Modern Diet
• 2. You’re Stressed Out and Sleep Deprived
• 3. You Aren’t Eating Nearly Enough
• 4. You Have Food Cravings Constantly
• 5. You’re Overweight (or Underweight)

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Exposure to common pollutants during pregnancy affects foetal brain development

Expecting mothers, who are exposed to elevated levels of a common environmental pollutant, perchlorate, had lower levels of a thyroid hormone crucial for normal foetal brain development.
These findings suggest that exposure to this common chemical should be minimised in pregnant women to prevent potential neurodevelopmental abnormalities in children.

Perchlorate is a common environmental pollutant found in water, milk, some foods and everyday chemicals, including fertilisers and air bags.

Perchlorate is known to reduce absorption of iodine from the blood into the thyroid, where iodine is needed to make the thyroid hormone, T4. Since T4 is essential for normal foetal brain development, this suggests that perchlorate exposure could decrease maternal thyroid hormone levels, which may lead to brain development defects in babies.

In order to investigate the impact of perchlorate exposure on maternal thyroid hormone levels, the team measured the levels of perchlorate in urine samples and thyroid hormone levels in blood samples from healthy, pregnant women.

The team found that higher perchlorate levels were associated with lower levels of thyroid hormones. These data were gathered in the Europe but mirror data reported from other parts of the world.

Prof. comments, "This study adds to the growing body of evidence that exposure to the environmental pollutant, perchlorate, is widespread and may have deleterious health outcomes."

Although further studies are required to confirm that perchlorate exposure in pregnant women can lead to impaired neurological development in offspring, these findings suggest that public health initiatives should be put in place to reduce perchlorateexposure, particularly in vulnerable populations, such as pregnant women.

Furthermore, the possible health impacts of perchlorate exposure on the healthy population remain uncertain and should also be investigated.

Prof.  concludes, "These findings are important because we know that optimum thyroid hormone levels during pregnancy are essential for normal foetal brain development, and this study shows that this common pollutant may be adversely affecting brain development in children."

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