Are you affected by these 8 common nutritional deficiencies?

When the human body does not absorb or obtain the necessary amount of nutrients from food, malnutrition occurs. Nutritional deficiencies can lead to various physiological imbalances in the body, such as gastrointestinal imbalances, immune imbalances, hormonal imbalances, energy metabolism imbalances, etc. These physiological imbalances will gradually develop into disease states, resulting in gastrointestinal diseases, skin diseases, skeletal development disorders or defects, autoimmune diseases, and even dementia.

According to the "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2015)", in the past 10 years: the intake of grains by urban and rural residents in my country has remained stable; the total protein intake has remained basically the same, the intake of high-quality protein has increased, and the consumption of beans and milk is still low; the fat intake is too high, with the average dietary fat energy supply ratio exceeding 30%; the intake of vegetables and fruits has slightly decreased. Calcium, iron, vitamin A, D and other nutrients are still deficient.

The amount of each nutrient you consume depends on your age, digestion, stress, diet, etc. Many people think that since living conditions are better now, how can there be nutritional deficiencies? In fact, the increasing pressure of life, the increase of toxins in the environment, and the irregular living habits all lead us to consume more nutrients. Coupled with an unbalanced diet, the body will be deficient in nutrients, which will cause a series of health problems.

01 Iron Deficiency

Iron is an essential mineral. It is an important component of red blood cells, binding to hemoglobin and transporting oxygen to cells.

There are two types of dietary iron:

Heme iron: This type of iron is well absorbed and is only found in animal foods, especially red meat.

Non-heme iron: More common and found in both plant and animal foods, it is not as easily absorbed as heme iron.

Iron deficiency is one of the most common nutritional deficiencies in the world, affecting more than 25% of people worldwide.

This figure rises to 47% for preschoolers. Unless they are given iron-rich foods, they are likely to be iron deficient. About 30% of menstruating women may be weak due to monthly blood loss, and up to 42% of young pregnant women experience this condition. In addition, vegetarians and vegans are at an increased risk of deficiency because they only consume non-heme iron, which is not absorbed like non-heme iron.

The most common consequence of iron deficiency is anemia, in which the number of red blood cells and the blood's ability to carry oxygen decrease.

The best dietary sources of heme iron include: red meat, organ meats, shellfish, sardines, fresh tuna, and fresh salmon.

The best dietary sources of non-heme iron include beans, seeds, squash (sesame and pumpkin seeds are good sources of non-heme iron), and dark leafy greens (broccoli, kale, and spinach are rich in iron).

It’s worth noting that vitamin C can enhance iron absorption. Eating it with foods rich in vitamin C, such as oranges, kale, and bell peppers, can help you maximize your iron absorption.

Iron deficiency is very common, especially among young women, children and vegetarians. It can lead to anemia, fatigue, a weakened immune system and impaired brain function.

02 Iodine Deficiency

Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones. Thyroid hormones are involved in many body processes, such as growth, brain development, and bone maintenance. They also regulate your metabolic rate.

Iodine deficiency is one of the most common nutritional deficiencies, affecting nearly one-third of the world's population.

The most common symptom of iodine deficiency is an enlarged thyroid gland, also known as a goiter, which can also cause increased heart rate, shortness of breath, and weight gain. Severe iodine deficiency may cause mental retardation and developmental abnormalities.

Good dietary sources of iodine include: seaweed, fish, shrimp, dairy products, eggs, etc. Since iodine is mainly found in soil and seawater, iodine-poor soil will lead to iodine deficiency in food.

Many countries now require the use of iodine-rich salt, but some people now often consume too much iodine, so you still need to choose iodized salt according to your own situation. For example, if you have hyperthyroidism, you should try to avoid foods rich in iodine.

03 Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin that functions in the body like a steroid hormone, and almost every cell in the human body has a vitamin D receptor.

Current studies have found that vitamin D not only promotes calcium absorption and helps bone health, but vitamin D deficiency also has effects on immunity, mood, cancer prevention, and anti-aging. Vitamin D deficiency may play a role in reduced immune function and increased risk of cancer.

There are two sources of vitamin D:

One is exogenous, relying on food sources. Whether it is vitamin D2 or vitamin D3, it is not widely present in natural foods. Vitamin D2 is converted from ergosterol in plants under the action of ultraviolet rays, and the content is very small. Plant foods such as mushrooms contain vitamin D2. Animal foods contain vitamin D3, with the richest content in fish liver and fish oil.

The second is endogenous, which is produced by cholesterol in the skin after exposure to ultraviolet rays. Generally speaking, it is not easy to get enough vitamin D3 from food alone, so synthesizing vitamin D3 in the body through sunbathing is a very important way. Therefore, people living far from the equator may be deficient in D unless their dietary intake is sufficient or they take vitamin D supplements.

Vitamin D deficiency is often not obvious because the symptoms are subtle and may last for years or decades.

Adults with vitamin D deficiency may experience muscle weakness, fatigue, depression, bone loss and an increased risk of fractures. In children, it may lead to slowed growth and soft bones.

It's difficult to get enough vitamin D from diet alone; you need supplements or increased sun exposure.

The best source of vitamin D is sunlight. According to the National Institutes of Health (NIH), exposing your face, arms, neck, or back to midday sunlight for 5-30 minutes twice a week should provide you with enough vitamin D.

Although sunscreen is recommended, it does hinder your skin's ability to absorb vitamin D from the sun. Spend a few minutes before applying sunscreen for optimal vitamin D absorption.

The Chinese Nutrition Society recommends that the maximum tolerable intake of vitamin D for Chinese children and adults is 800 IU/day. Functional medicine recommends a daily supplement of 2000-4000 IU of vitamin D, and recommends that the optimal index of vitamin D is 40-60 ng/ml, and cancer patients need to reach 60-75 ng/ml.

04 B12 Deficiency

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for blood formation and brain and nerve function.

A common condition associated with vitamin B12 deficiency is megaloblastic anemia, a blood disorder that increases your red blood cells. Other symptoms include impaired brain function, abnormal methylation, and elevated homocysteine ​​levels.

Symptoms of vitamin B12 deficiency include: fatigue, weakness, dizziness, shortness of breath, nausea, loss of appetite, sore, red or swollen tongue, and pale or yellowish skin.

Every cell in your body needs B12 to function properly, but your body can't produce it. Therefore, you must get it from food. Generally, there is more B12 in animal foods, and studies have shown that up to 80-90% of vegetarians may be deficient in vitamin B12.

More than 20 percent of older adults may also be deficient in this vitamin, as absorption decreases with age.

The absorption of B12 is more complicated than other vitamins because it is aided by a protein called "intrinsic factor," which some people lack, so they may need B12 injections or higher doses of supplements.

Dietary sources of vitamin B12 include: shellfish (clams and oysters), animal offal, meat, eggs, and dairy products.

05 Calcium deficiency

Calcium is essential for every cell in your body. It mineralizes bones and teeth and is important for bone maintenance, especially during periods of rapid growth. In addition, calcium acts as a signaling molecule. Without it, your heart, muscles, and nerves would not function.

The most common symptom of calcium deficiency is osteoporosis, which is characterized by softer, more fragile bones.

Calcium deficiency can cause seizures and abnormal heart rhythms, which can even be life-threatening. Postmenopausal women suffer greater bone loss due to hormonal changes, and their calcium absorption rate is greatly reduced.

Dietary sources of calcium include fish, dairy products, dark green vegetables (kale, spinach, cabbage and broccoli are rich in calcium), and many grains.

06 Vitamin A Deficiency

Vitamin A is an essential fat-soluble vitamin. It helps form and maintain healthy skin, teeth, immune function, reproduction, bones and cell membranes, and it produces pigments necessary for vision.

Vitamin A, also known as retinol, actually includes a class of substances with retinol biological activity. Vitamin A from animal food sources includes A1 and A2. A1 is found in animal liver, blood and retina of the eyeball; A2 is mainly found in the liver of freshwater fish. β-carotene from plant food sources can be converted into vitamin A in the human body.

Vitamin A deficiency occurs primarily in older people with malnutrition, malabsorptive disorders such as celiac disease, cystic fibrosis, or chronic pancreatitis, and in those with alcoholism and liver disease.

Vitamin A mainly comes from animal foods, with the highest content in liver, dairy products and egg yolks. Provitamin A, also known as carotene, mainly comes from plant foods, such as broccoli, carrots, green leafy vegetables, and fruits such as mango, orange, and loquat.

07Folic acid deficiency

Vitamin B9 helps the body make red blood cells and produce DNA. It is commonly known as folic acid. Folic acid also helps with brain development and nervous system function.

Folic acid is especially important for fetal development. It plays a vital role in the formation of the developing child's brain and spinal cord. Folic acid deficiency can lead to serious birth defects, growth problems, or anemia.

The National Institutes of Health (NIH) recommends that women who are pregnant or may become pregnant take up to 400 micrograms of folic acid daily to prevent birth defects in their fetus.

The "Guidelines for Peri-conceptional Folic Acid Supplementation to Prevent Neural Tube Defects in China (2017)" put forward personalized folic acid supplementation recommendations for peri-conception women:

1. Women without high-risk factors: It is recommended to supplement 0.4 mg or 0.8 mg of folic acid daily starting from the time of possible pregnancy or at least 3 months before pregnancy until the 3rd month of pregnancy.

2. Women with gastrointestinal malabsorption diseases: It is recommended to supplement 0.8-1.0 mg of folic acid daily starting from the time of possible pregnancy or at least 3 months before pregnancy until the 3rd month of pregnancy.

There are also studies suggesting that some people have genetic mutations that prevent the body from methylating folate or converting it to a form the body can use. In these cases, although folate intake is adequate, methylated folate supplementation may be needed to prevent deficiency.

You can find folate in the following foods: beans and lentils citrus fruits leafy green vegetables asparagus meat (such as poultry and pork) shellfish whole grains. Although beans provide a lot of folate, canned beans contain about half the amount of folate that cooked dried beans provide.

08 Magnesium Deficiency

Magnesium is a key mineral in your body. It is essential for bone and tooth structure and is involved in over 300 enzyme reactions.

Low magnesium intake and low blood levels of magnesium have been linked to a variety of conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis.

Magnesium deficiency can be caused by illness, poor digestion, or insufficient intake. According to the National Institutes of Health (NIH), not everyone metabolizes and absorbs magnesium normally. In fact, some people are born at a greater risk of magnesium deficiency. In addition, a low-magnesium diet or high work pressure can increase the body's magnesium consumption. In short, whether it is genetics, dietary deficiency or even personal stress, magnesium deficiency can cause symptoms such as migraines, diabetes, and fatigue.

The main symptoms of severe magnesium deficiency include abnormal heart rhythm, muscle cramps, restless legs syndrome, fatigue and migraines.

The best sources of magnesium are nuts and seeds (such as sunflower seeds, almonds, sesame seeds, cashews, etc.), dark green vegetables (such as spinach, broccoli, etc.), whole grains (such as brown rice, oatmeal, etc.) and beans (such as black beans, edamame, kidney beans, etc.).

Summarize

Almost every nutrient can be deficient. That said, the various nutrient deficiencies listed above are by far the most common. Children, young women, the elderly, and vegetarians appear to be at the highest risk for several deficiencies.

The best way to prevent nutritional deficiencies is to eat a balanced diet that includes nutrient-rich whole foods. However, for those who cannot get enough nutrients through diet alone, supplements may be needed. You need to take supplements under the guidance of a functional medicine doctor. It is best not to supplement on your own. Nutritional supplements need to be personalized. If you take too much, it will cause greater health problems.

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