Common Nutrient Deficiencies and Inadequacies

Hearing the phrase “nutrient deficiencies” makes it easy to think of countries that are still developing, however, the typical American diet has many gaps in nutrition that are often overlooked.

The 2020-2025 Dietary Guidelines for Americans found several nutrients that are unconsumed within the United States diet, including potassium, calcium, and vitamin D. Adolescent girls showed low signs of iron, and pregnant women struggle to consume enough iron-rich foods to meet the higher iron levels from pregnancy. Food is the preferred source in order to get nutrients, though supplements may be needed. It is important to talk to your healthcare provider before taking any dietary supplement.

While deficiency is rare in some of these nutrients, inadequate intake over time might cause your body to develop symptoms.

Iron

Females of childbearing age and young children are at the greatest concern for low iron. Fatigue is the most common symptom of low iron levels. Other symptoms include dizziness, headaches, cold sensitivity, paleness of skin and under the eyelids, and weakness. Unusual cravings, such as for dirt or ice, may also occur. Children may experience legarthy or poor appetite when anemic. Early detection helps lower the risk of infection and lead poisoning.

Seafood, lean meat, and poultry are great sources of iron that the body can easily use. If these foods are not in your diet, be sure to consume a plant-based source in your meal- lentils, beans, spinach, or iron-fortified cereals. Consuming vitamin C-rich foods at the same time is also a good idea because vitamin C increases the absorption of iron-rich foods.

Calcium

Individuals at the highest risk for calcium deficiency include teenagers, older adults, and those whose diet is limited in dairy. Calcium deficiency leads to bone weakness or fractures and even abnormal heart rhythms. Foods that are rich in calcium include milk, yogurt, cheese, and some types of soy milk, tofu, and orange juice are fortified with calcium, and salmon with edible bones.

Vitamin D

The benefits of this vitamin are still being studied, but known benefits are better bone health and a stronger immune system. Before a bone structure is impacted, deficiency symptoms may look like bone pain, muscle weakness, or an increase in infections. Those at highest risk for deficiencies include breastfed infants, older adults or people with dark skin, those with Crohn’s or celiac disease, or obesity. Sources of vitamin D include fortified dairy products or orange juice, salmon, and tuna. Spending time in the sun is another way for your body to get vitamin D, allowing your skin to naturally make it.

Vitamin C

While vitamin C is no longer a nutrient of concern, a deficiency may still happen if you are following a severely restricted diet. A low intake of fruits and vegetables is a common way to develop this deficiency. Symptoms include bleeding gums, bruising easily, and slow-healing wounds. Sources of vitamin C are oranges, pineapple, lemons, limes, bell peppers, broccoli, potatoes, kiwi, strawberries, guava, and papaya.

Source: https://www.eatright.org/health/health-conditions/malnutrition-and-deficiencies/is-your-body-trying-to-tell-you-something-common-nutrient-inadequacies-and-deficiencies