Tags: nutrients | food supply | nutritional deficiencies

10 Most Common Nutritional Deficiencies

illustration shows hypochromic (stain poorly) and microcytic (small) red blood cells for iron deficiency anaemia
Iron deficiency anaemia is caused by a deficiency of iron, an essential component of the blood pigment haemoglobin. Symptoms include tiredness, dizziness, and pale skin. (AP)

By    |   Monday, 19 August 2019 01:46 PM

Americans are seriously lacking in the nutrients that are key to good health, research has found. This comes despite an abundant food supply.

The Kresser Institute has labeled this public health problem the "well-fed but undernourished" epidemic, but what does it mean?

Americans may be eating more than enough, but the foods they are consuming lack the vitamins and minerals needed for essential body functions.

Even a somewhat healthy diet may not be providing your body with the nourishment it needs and as a result, we have a nation suffering from a wide range of nutrient deficiencies.

This can lead to a range of serious health conditions. To shed light on this, 24/7 Wall St. recently compiled a report of the most common nutritional deficiencies. Here are 10 of them:

  1. Vitamin B6- This vitamin is important for the immune system as well as brain development among babies. The body does not store vitamin B6 so it is important to replenish stores with foods such as chicken, fish, chickpeas, potatoes and bananas.
  2.  Iron- An iron deficiency can result in anemia, which can produce severe symptoms including fatigue, headaches and brittle nails. To avoid this, consume foods rich in iron such as broccoli, spinach, red meat and liver.
  3.  Iodine- Without adequate stores of iodine, the body struggles to produce the thyroid hormone, which regulates essential bodily function including your heartbeat and body temperature. The only way to get iodine is through supplements or foods such as cheese, eggs and soy milk.
  4.  Vitamin C- Although vitamin C is abundant in many foods including oranges, red and green peppers, lemons and kiwis, it still ranks as one of the most common nutritional deficiencies. Signs that your body is lacking in this vitamin include dry skin, fatigue, and bleeding gums.
  5. Calcium- As children, we were told to drink our milk for strong and healthy bones, but a calcium deficiency also affects the nerves that relay messages to the brain. Ultimately, this impacts muscle movement. To avoid this, eat more cheese, broccoli, kale and tofu, which are all good sources of calcium.
  6. Magnesium- Without magnesium, the body is not able to regulate itself and as a result your blood pressure, heart rate, and various other functions will suffer. To counteract this, load up on spinach, nuts, avocados and black beans.
  7. Folate- Fatigue, pale skin and lack of appetite are all signs that your diet is lacking in folate, which is essential in helping your body produce red blood cells. Your best bet is to eat more leafy green vegetables as well as fortified cereals and liver.
  8. Vitamin A- Your eye health in part depends on how much vitamin A you are taking in and chances are, if you are not eating your green and orange veggies such as carrots and leafy greens, you may very well be deficient.
  9. Vitamin E- This important antioxidant protects your body from free radicals that can damage your cells. It is also important for a healthy immune system, so make sure to eat foods naturally high in vitamin E, such as sunflower seeds, spinach and broccoli.
  10. Copper- Eating foods such as shellfish, beans, whole grains and nuts will help to prevent your body from developing a copper deficiency, which affects your heart and bone health.

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Americans are seriously lacking in the nutrients that are key to good health, research has found. This comes despite an abundant food supply.
nutrients, food supply, nutritional deficiencies
Monday, 19 August 2019 01:46 PM
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