Is Your Body Trying to Tell You Something? Common Nutrient Inadequacies and Deficiencies

When the phrase nutrient deficiency is mentioned, many think of developing countries. However, a typical American diet often leads to many nutritional gaps, especially depending on eating habits and lifestyle.  

In the 2020-2025 Dietary Guidelines for Americans, several nutrients were identified to be underconsumed in the United States, such as potassium, calcium, and vitamin D. Adolescent girls and pregnant women are commonly known to have low levels of iron. Sometimes supplements may be needed, but it is preferred to get these sources through food intake.  

For some of these listed nutrients, deficiencies may be rare. However, if inadequate amounts happen over time, your body will start to develop symptoms to let you know something is wrong.  

Iron 

As stated previously, low iron intake is common in young girls and pregnant women, though it is still a concern in other populations. One of the most common signs of iron deficiency includes fatigue, and other symptoms include headache, dizziness, cold sensitivity, paleness in skin and under eyes, and weakness. Unusual cravings of ice or dirt are also found symptoms. When children have iron-deficiency anemia, they may have poor appetites and lethargy. Anemia found early helps promote healthy growth and development, as well as lowering the risk of infection and lead poisoning.  

Some sources of iron include lean meat, poultry and seafood. If you do not regularly consume many of these sources, plant-based sources can be found in lentils, beans, spinach, and even cereals fortified with iron. Vitamin C eaten at the same time as iron helps your body better absorb the iron in food.  

Calcium 

Those who follow eating habits that have little to no dairy are most at risk of a deficiency in calcium. Low calcium levels over time can cause weak bones, fractures and even abnormal heart rhythms. Foods rich in calcium include dairy products such as milk, cheese and yogurt; some types of soymilks, tofu, and orange juice that are fortified with calcium; and salmon with edible bones.  

Vitamin D  

Vitamin D is often known as the “sunshine vitamin” and contains perks such as better bone health and immune system support. A deficiency in vitamin D might show up as bone pain, muscle weakness, or increased infection before overall bone structure is impacted. Those at risk of this deficiency include breast-fed infants, older adults, those with darker skin complexion, Crohn’s disease, celiac disease, or obesity. Sources of this nutrient include fortified dairy products, fortified orange juice, salmon, and tuna. Spending time in the sunlight allows your body to produce vitamin D naturally. 

Vitamin C  

Vitamin C deficiency is no longer a major public health concern, but a deficiency is still possible if you are following a restricted diet for a period of time. Sailors used to deal with scurvy because they did not have access to fresh produce. If people do not eat enough fruits and vegetables, they may be at risk of deficiency. Bleeding gums, bruising easily, and wounds that do not heal as fast may be signs of insufficient vitamin C. Some sources may include oranges, pineapples, lemons and limes, as well as bell peppers, broccoli, potatoes, guava, kiwi, papaya, and strawberries.  

 

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