Common Nutritional Deficiencies and How to Avoid Them

Introduction

Nutrients are called the building blocks of a healthy body, which consist of a number of vitamins, minerals, and other vital chemicals, each of which plays an important part in health maintenance. These nutrients must be present in the body since a lack of them can cause a variety of health problems. Even though a balanced diet provides the majority of vital elements, our diet is still deficient in certain nutrients and minerals. Vitamin B12, iron, and iodine are all usual vitamin and mineral deficiencies.

• Calcium (Numbness, Tingling Fingers, And Abnormal Heart Rhythm): According to the National Institutes of Health (NIH), calcium is necessary for bone strength as well as muscle and nerve function. The Cleveland Clinic reports that signs of severe calcium deficiency include numb, tingling fingers and irregular heart rhythms. However, calcium shortage does not cause any evident short-term effects. Most adults require 1,000 milligrams (mg) of calcium per day, with women over 50 and men over 70 requiring 1,200 mg, according to the Mayo Clinic. According to Patton, three cups of milk or yogurt each day will most likely suffice. Cheese is a wonderful source of calcium, but if you're not heavy on dairy

• Vitamin D (Fatigue, Bone Pain, and Mood Changes): This vitamin is also important for bone health and may help prevent some types of cancer. Vitamin D deficiency symptoms might be ambiguous, including weariness, bone discomfort, mood changes, and muscle pains or weakness. According to Michelle Zive, PhD, a nutrition consultant located in San Diego, long-term deficiency may be connected to cancer and autoimmune illnesses. According to the National Institutes of Health (NIH), most adults require 15 micrograms (mcg) of vitamin D per day, while adults over the age of 70 require 20.

• Potassium (Muscle Weakness, Constipation, and Irregular Heart Rate): According to Medline Plus, potassium helps your heart, nerves, and a muscle function properly, as well as provides nutrition to cells and removes waste. Furthermore, it's a beneficial ingredient that helps counteract the bad effects of salt on your blood pressure. Natural potassium supplies include bananas, milk, acorn squash, lentils, kidney beans, and other legumes. Adult men require 3,400 mg per day, while women require 2,600 mg, according to the NIH.

• Iron (Fatigue, Shortness Of Breath, Cold Hands And Feet, Brittle Nails): Iron is required to make red blood cells, which transport oxygen throughout the body, according to UCSF Health. When iron levels go too low, red blood cells may become depleted, resulting in anemia. Menstruating women, growing persons (such as children and pregnant women), and those eating a vegan or vegetarian diet are all at a higher risk of iron deficiency. Patton suggests consuming iron-fortified cereal, steak, oysters, beans (particularly kidney beans), lentils, and spinach to increase iron levels. Adult males and women over 50 require 8 mg per day, while adult women under 50 require 18 mg per day, according to the National Institutes of Health.

• Vitamin B12 (Numbness, Fatigue, And Swollen Tongue): According to the NIH, vitamin B12 helps to produce red blood cells and DNA while also improving neurotransmitter activity. Vegetarians and vegans may be especially vulnerable to vitamin B12 deficiency because plants do not produce the nutrient, and people who have undergone weight loss surgery may also be deficient because the surgery makes it difficult for the body to obtain the nutrient from food, according to Harvard Health Publishing. Adults require 2.4 mcg of B12 each day, according to the NIH. It is most typically found in animal sources, and Patton recommends eating fish, poultry, milk, and yogurt to increase your B12 levels.

• Folate (Fatigue, Diarrhea, and Smooth Tongue): Folate, commonly known as folic acid, is a B vitamin that is particularly important for women of reproductive age, which is why prenatal supplements usually include a high concentration. The Mayo Clinic states that folate promotes healthy growth and function and can minimize the chance of birth abnormalities, particularly those involving the neural tube. According to the Centers for Disease Control and Prevention (CDC), women who may get pregnant should consume 400 mcg of folic acid per day in addition to folate-rich foods. Foods rich in folate include fortified cereals, beans, peanuts, sunflower seeds, whole grains, eggs, and dark leafy greens.

• Magnesium (Loss of Appetite, Nausea, and Fatigue): According to the National Institutes of Health, humans require between 310-420 mg of magnesium per day, depending on gender and age. Magnesium promotes bone health and energy production. Although magnesium insufficiency is uncommon in generally healthy persons, some drugs (including some antibiotics and diuretics) and health disorders (such as type 2 diabetes and Crohn's disease) can reduce magnesium absorption or increase its excretion from the body. Eating more magnesium-rich foods like almonds, cashews, peanuts, spinach, and black beans will help your levels return to normal.

Conclusion

In conclusion, children, young women, elderly individuals, vegetarians, and vegans appear to have the highest risk of many deficiencies. A well-balanced diet rich in complete, nutrient-dense foods is the most effective method to prevent deficiencies. Supplements may be required for people who cannot acquire enough through food alone.

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