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Types of Deficiencies and their Solutions
Even when we are super health-conscious, we often fail to get all the required nutrients from our diet alone. Nutrient deficiencies alter bodily functions and processes at the basic cellular level. These processes include water balance, enzyme function, nerve signalling, digestion, and metabolism.
Resolving these nutrient deficiencies is important for optimal growth, development, and function. When you have a particular deficiency, your body will show signs. These symptoms are your body’s way of communicating potential vitamin and mineral deficiencies. Recognizing them can help you adjust your diet accordingly.
Here’s how to recognize common nutrient deficiencies, and what are the common sources from where you can them.
Iron
The most common nutritional deficiency disease worldwide is iron deficiency. Around 25 percent of the entire population across the world is iron deficient. Iron is necessary to produce red blood cells. These carry oxygen throughout your body. When iron levels get too low, there may be a deficiency in red blood cells. This condition is called anaemia.
Signs of Deficiency
- Fatigue
- Slow cognitive and social development during childhood
- Glossitis (an inflamed tongue)
- Hair loss
- Always feeling cold
- Frequent headaches and dizziness
Sources of Iron
- Iron-fortified cereal
- Beef
- Oysters
- Beans (especially white beans, chickpeas, and kidney beans)
- Lentils
- Spinach
- Red meat
Iodine
Iodine is essential for the normal functioning of the thyroid gland. Moreover, it is also important for the production of thyroid hormones. If your diet is deficient in iodine, your thyroid gland will enlarge leading to an increase in the production of thyroid hormones. It is also critical for development. Babies born to mothers who have an iodine deficiency may have problems. For example mental retardation, deaf-mutism, gait abnormalities, and growth abnormalities.
Signs of deficiency
- Depressed mood
- Dry skin
- Fatigue
- Goiter (enlargement of the thyroid, creating a mass in the neck)
- Increased sensitivity to cold
- Menstrual cycle abnormalities
Sources of Iodine
- Dairy products
- Eggs
- Seafood
- Seaweed
- Some meat
- Some pieces of bread
Calcium
Calcium is one of the most important nutrients required for the better functioning of our body. We always associate calcium with strong bones and teeth. However, it does help prevent osteoporosis and its benefits don’t end there. Calcium also regulates muscle contractions, staves off heart disease, and prevents certain types of cancer.
Signs of deficiency
- Irregular heartbeat
- Twitches around your face and mouth
- Muscle cramps
- Fractures
- Depression
- Dental problems
- Weak, brittle nails
Sources of Calcium
- Green leafy vegetables
- Dairy products
- Lemon
- Ginger
- Sardines
- Sesame seeds
- Cumin seeds
- Soybeans
Magnesium
To begin, Magnesium is a chemical-rich element found in more than 300 different enzymes in your body. It is a key player in removing toxins from your body. It also plays a major role in reducing stress and managing weight. Low intake of this nutrient is associated with several severe health conditions. Magnesium nutritional deficiency diseases can lead to type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.
Signs of deficiency
- Loss of appetite
- Nausea
- Fatigue
- Numbness or tingling
- Seizures
- Pregnant women may experience leg cramps
- Increased anxiety
- Constipation
Sources of Magnesium
- Dark leafy greens
- Nuts
- Fish
- Seeds
- Beans
- Avocados
- Whole grains
- Dark chocolate
Potassium
Potassium helps your heart, nerves, and muscles work properly. Due to diarrhea or vomiting, excessive sweating, antibiotics, or diuretics, you could become low in potassium in the short term. In the long run, it can be because of chronic conditions such as eating disorders and kidney disease.
Signs of deficiency
- Constipation
- Muscle weakness
- Unexplained fatigue
- High blood pressure
- Polyuria
- Muscle paralysis
- Breathing problems
Sources of Potassium
- Bananas
- Oranges
- Apricots
- Peas
- Potatoes
- Sweet potatoes
- Mushrooms
Vitamin D
Most of us are deficient in Vitamin D, a serious problem that could compromise our immunity. In the long term, a vitamin D deficiency leads to softening of the bones.
Signs of Deficiency
- Bone deformities
- Dental problems
- Pain when walking.
- Depression
- Bones pain
Sources of Vitamin D
- Oily fish, such as mackerel or salmon
- Beef liver
- Cheese
- Mushrooms
- Egg yolks
- Breakfast cereals
- Orange juice
- Milk
- Sunlight
Vitamin B12
B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen. The vitamin is needed for a variety of systems, like your digestive tract, to work properly. Over time, B12 deficiency can even permanently damage your nervous system.
Signs of deficiency
- Burning sensation in the feet or tongue
- Mild cognitive impairment
- Fatigue
- Dizziness
- Weight loss
- Painful, red tongue
Sources of Vitamin B12
- Almond milk
- Nutritional yeast
- Fortified soy and coconut milk
- Fish
- Meat
- Eggs
Deficiencies can lead to a variety of health issues. It is wise that if you are experiencing any health issues, you can consult a general physician at Regency Healthcare. We have skilled specialists who can help you recover from a deficiency by suggesting you the right treatment and information.
