Most Common Nutrient Deficiencies

• Posted on 10 February 2024
• By Katy Burkhartzmeyer
• 0

Most common nutrient deficiencies
-Iron
-Vitamin D
-B12
-Calcium
-Vitamin A
-Magnesium

Many of us are not getting these essential micronutrients which keep your body functioning optimally. Eating a variety of different foods of different colors can help to ensure you are getting all the nutrients you need. Let's dive into the most common nutrient deficiencies, signs you might have a deficiency yourself and foods options that can help attend to any deficiencies you may have. 

Iron

Your body uses Iron to make healthy red blood cells which carry oxygen throughout your body. When you are iron deficient also known as iron deficiency anemia, you tend to feel weak, tired, may experience chest pain and have cold hands and feet due to lack of oxygen delivery.

Some examples of food rich in iron include white beans, spinach, beef, quinoa, eggs, and pumpkin seeds.

Vitamin D

Research suggests that 42% of Americans are deficient in vitamin D which can put you at risk of bone issues and chronic diseases such as heart disease and type 2 diabetes. The main source of vitamin D comes from the sun where your body synthesizes it. Depending on where you live or time of year sunlight might not always be available. Some examples of food high in vitamin D include oily fish, eggs, milk, mushrooms, and yogurt. 

Vitamin B12 

Vitamin B12 plays a role in making healthy nerves, red blood cells and DNA. Being deficient in Vitamin B12 can lead to nervous system issues, anemia and is tied to diseases such as heart disease or cancer. Signs of deficiency include numbness, muscle weakness, psychological problems, nausea or weight loss, increased heart rate, or fatigue. Foods rich in vitamin B12 include greek yogurt, fish, liver, eggs, milk, beef and chicken breast. 

Calcium 

Nearly 40% of Americans don’t get enough calcium in their diet. Calcium plays a crucial role in keeping your skeletal bones healthy and strong. Being calcium deficient increases your risk of osteoporosis, bone disease which can lead to bone fractures. Foods rich in vitamin calcium include yogurt, orange juice, sardines, tofu, spinach, and kale. 

Vitamin A 

Vitamin plays a crucial role in immune function, vision, cell growth and supports the functions of  your lungs, heart and organs. 40% of Americans are vitamin A deficient. Symptoms of vitamin A deficiency include dry skin and eyes, trouble concentrating, throat and chest infections and acne breakouts.  Foods high in vitamin A include sweet potatoes, spinach, carrots, milk, carrots, broccoli, fish and eggs. 

Magnesium 

Your body uses magnesium in hundreds of daily functions. Magnesium is involved in the functioning of muscles, nervous system and energy production. Estimated that half of Americans are not getting the daily recommended amount of magnesium. Symptoms include low appetite, nausea and vomiting, fatigue and weakness, muscle spasms or abnormal heart rhythms. Good sources of magnesium include tofu, pumpkin seeds, spinach, avocado, bananas, beans, almonds, and edamame.