The 7 Most Common Nutrient Deficiencies
The human body requires a lot of nutrients to work correctly. Today, we are going to discuss the 7 most common deficiencies, the signs of the deficiencies, and the foods that you can eat to obtain the nutrients.
Iron is the main component of red blood cells. Symptoms of deficiency are fatigue, brittle nails, shortness of breath, heart palpitations, lightheadedness. You can get iron from foods like spinach, dark chocolate, lentils, beef, eggs, oysters, broccoli, fish, and poultry.
Iodine is essential for normal thyroid function. Symptoms of deficiency are enlarged thyroid glands (goiter), fatigue, cognitive impairment, sensitivity to cold, constipation. You can find iodine in foods like seaweed, cranberries, codfish, shrimp, tuna, eggs, bananas, strawberries, pineapple, and green beans.
Vitamin D is a fat-soluble vitamin that works like a steroid hormone in the body. Symptoms of deficiency are fatigue, muscle pain, depression, slow wound healing, hair loss. Vitamin D is found in these foods- fatty fish, cheese, egg yolk, shrimp, and mushrooms.
Vitamin B12 is essential for blood formation, as well as for brain and nerve function. Symptoms of deficiency are fatigue, shortness of breath, poor balance, anemia, memory impairment, and numbness. Vitamin B12 rich foods include eggs, milk, feta cheese, shellfish, lamb, beef, salmon, and mackerel.
Calcium mineralizes bone and teeth. Symptoms of deficiency are confusion or memory loss, muscle spasms, numbness, depression, muscle cramps, brittle nails, and easy fracturing of the bones. To get calcium eat foods like almonds, cheese, milk, broccoli, bok choy, kale, sunflower seeds, clams, and sweet potatoes.
Vitamin A helps form and maintain healthy skin, teeth, bones and cell membranes. Symptoms of deficiency include dry eyes, dry skin, frequent infections, inability to see in dim light, or spots in the eyeball. Vitamin A can be found in foods like carrots, sweet potatoes, kale, spinach, berries, apricots, papaya, cantaloupe, mangoes, and eggs.
Magnesium is essential for bone and teeth structure and is also involved in more than 300 enzyme reactions in the body. Symptoms of deficiency are muscle cramps, asthma, fatigue, osteoporosis, high blood pressure, and irregular heartbeat. You can find magnesium in foods such as almonds, cashews, pumpkin seeds, spinach, avocado, bananas, edamame, broccoli, and halibut.
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References:
Adda Bjarnadottir, MS. “7 Nutrient Deficiencies That Are Incredibly Common.” Healthline, Healthline Media, 21 May 2019, www.healthline.com/nutrition/7-common-nutrient-deficiencies.
sparkhealth. “How to Address the 7 Most Common Nutrient Deficiencies.” SparkHealth, 14 Sept. 2021, www.sparkhealth.com/how-to-address-the-7-most-common-nutrient-deficiencies
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