A diet filled with a rainbow of fruits and vegetables can provide your body with the needed nutrients for a healthy body without the need for extra vitamins and minerals. However, due to the demands of modern life and busy schedules, it’s hard for most people to get all the nutrients they need through diet. Insufficient amounts of needed nutrients can negatively affect a person’s way of living.
Here are the common symptoms that you may have a specific nutrient deficiency:
- Depression
- Tiredness, aches, and pains
- Brain fog
- Acne
- Irritability
- Increased anxiety and restlessness
- Brittle hair and nails
Are suffering from these symptoms? Continue reading to know more of its possible causes.
Vitamin A Deficiency
Vitamin A is a fat-soluble vitamin and antioxidant that fights cell damage and has many uses. It is good for vision, bones, and skin. This vitamin also plays an important role in the normal formation and maintenance of the kidneys, heart, lungs, and other vital organs.
A body that lacks the needed amounts of this vitamin is more susceptible to disease and vision problem. Meanwhile, too much intake for a long time can create many problems such as nausea, vomiting, fatigue, balance problems, higher risk of osteoporosis, hip fractures, liver problems, skin problems, muscle pain, and confusion.
Some of the great sources of Vitamin A are
- Carrots
- Pumpkin
- Apricots
- Dark green, leafy vegetables
- Broccoli Sweet potatoes
- Winter squash
- Cantaloupe
- Pink grapefruit
Iodine Deficiency
Iodine is one of those Goldilocks nutrients that play a major role in the production of various thyroid hormones that regulate metabolism processes such as growth and energy expenditure as well as brain development and healing.
You have to be very careful you don’t get too much or too little of this. Too much iodine in the body can increase your risk for thyroid gland inflammation and thyroid cancer. Meanwhile, iodine deficiency may lead to various complications such as mental retardation to babies, increased risk for thyroid cancer, infertility, and thyroid hypertension to pregnant women. Studies have also linked iodine deficiency to prostate, breast, and ovarian cancers.
Some of the foods rich in iodine are:
- Iodine fortified salt (iodized salt)
- Eggs
- Shrimp
- Dried Prunes
- Organic milk
- Potato
- Seafood (dried seaweed is very rich in iodine)
A person needs to consume 150 micrograms (mcg) of iodine each day to maintain a healthy level for their body.
Iron Deficiency
Iron deficiency is one of the most common nutrient deficiencies.
Iron is an important mineral since it is the main component of red blood cells. It plays an important role in the transportation of oxygen from the bloodstream to the cells.
A body with low iron levels may suffer from iron deficiency anemia which can cause symptoms such as shortness of breath, fatigue, pale skin, and brittle nails. In children, iron deficiency can lead to complications like behavioral problems, mental retardation, and delayed physical growth. Additionally, menstruating women with heavy periods and anyone who bleeds due to gastrointestinal diseases, injury, or surgery may end up iron deficient since they use up their iron when they have to make a lot of new red blood cells.
Examples of foods high in iron are the following:
- Beef or Chicken (organic, to avoid hormones and other nasty chemicals)
- Spinach, boiled and drained
- Whole grains
- Seafood
- Nuts
- Beans
- Dark chocolate
According to USDA, women between ages 19 and 50 should get 18 mg of iron a day, while women ages 51 and older and men 19 years and beyond need 8 mg a day. More iron intake per day is needed by growing kids, menstruating and pregnant women. You also need to consume more vitamin C-rich foods as they can help in the absorption of iron by the body.
It’s necessary to make simple efforts in order to prevent these common nutrient deficiencies. Do your part by eating properly and living a healthy lifestyle.
