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5 Common Yet Dangerous Nutrient Deficiencies And Easy Ways To Reverse Them
If you do not consume adequate amounts of a necessary nutrient or your body is not able to absorb it properly, then a nutritional deficiency develops
Nutrients are extremely important for your overall health and well-being. According to experts, a lack of a good diet which consists of foods that are high in fibre, protein, and vitamins – can lead to many health issues – which include obesity, anemia, heart issues, type 2 diabetes, and even mental health problems.
Why are nutrients important?
Your body needs nutrients to function properly. And because it cannot produce them on its own, your diet is the best way to fulfill it. If you don’t consume adequate amounts of a necessary nutrient or your body is not able to absorb it properly, then a nutritional deficiency develops.
And to get over the deficiencies, you need to eat food that gives you strength and keeps you fit and healthy.
Common nutrient deficiencies and ways to get over them
A few common nutrient deficiencies that most people have include:
Iron deficiency
Experts say iron is an extremely essential mineral, which is a large component of red blood cells - in which it binds with hemoglobin and transports oxygen to your cells. Also, iron deficiency is the most common nutrient deficiency, affecting more than 25 per cent of people across the world.
According to doctors, preschool toddlers, menstruating women and those who follow vegetarian and vegan diets have an increased risk of deficiency because they consume only non-heme iron - which is not absorbed well.
Iron deficiency causes anemia – in which the number of red blood cells and your blood’s ability to carry oxygen drops. It leads to symptoms like fatigue, a weakened immune system, and impaired brain function.
A few natural foods you can eat to reverse this important deficiency, are:
- Red meat
- Shellfish
- Beans
- Leafy greens
- Seeds
- Sardines
Vitamin D deficiency
Being a fat-soluble vitamin that functions like a steroid in your body, vitamin D is extremely important for keeping you fit and healthy. It is produced from cholesterol in your skin upon exposure to sunlight and so many people across the world – especially those who live far from the equator are likely to be deficient.
Doctors say a lack of eating healthy food also leads to a deficiency of this important supplement. Apart from lowering immunity levels, vitamin D causes muscle weakness, bone loss, and an increased risk of fractures. In children, it may lead to growth delays and soft bones. Lack of vitamin D also causes depression and other mental health issues.
The best dietary sources of vitamin D are:
- Cod liver oil
- Fatty fish
- Egg yolks
- Natural sunlight
Calcium
Calcium not only mineralizes bones and teeth but is important for the maintenance of bones and joints. These nutrients also regulate the proper functioning of your heart, muscles, and nerves so any calcium concentration in your blood that gets tight, hits hard, mostly leading to heart issues and osteoporosis.
The best way to overcome the difficulty of iron, includes:
- Boned fish
- Dairy products like milk, yogurt, curd, ice cream, cheese
- Dark green vegetables like kale, spinach, bok choy, and broccoli
Magnesium
Magnesium is an extremely important mineral in your body that boosts bone and heart health, along with regularizing more than 300 enzyme reactions.
According to statistics, more than 70 per cent of the US population under 70 years of age consume less than the required amount of magnesium, leading to various conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.
Low levels are particularly common among hospitalized patients. You can replenish your magnesium with the help of:
- Whole grains
- Nuts, including almonds and walnuts
- Dark chocolate
- Dark green, leafy vegetables
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