Nutrient deficiencies may not be as common as they once were in the western world, but they can still have negative health effects. "The most basic cellular processes and functions of the body are affected by deficiencies in specific nutrients." Among these activities are digestion, metabolism, enzyme activity, water balance, and neuron transmission. Resolving these deficiencies is necessary for optimal growth, development, and function.
Following Are The Common Nutrients Deficiencies;
Calcium:
Calcium is essential for healthy bones as well as the control of muscle and nerve activity. Extremely low calcium can cause numb, tingling fingers and abnormal cardiac rhythms. But there aren't any obvious symptoms of a calcium deficiency right away.
Most adults need 1,000 mg of calcium per day, but women over 50 and men over 70 need 1,200 mg. Eat three servings of milk or yogurt a day, if possible. Cheese is also a great source of calcium. If you follow a plant-based diet or don't consume a lot of dairy products, you can get calcium from dark leafy greens like kale and broccoli, plant-based milks, and calcium-fortified breakfast cereal.
Vitamin D:
Vitamin D is also necessary for strong bones. It is unclear if taking supplements will reverse the risk of prostate and breast cancer, despite some evidence linking low blood levels of vitamin D to an increased risk.
Symptoms of a vitamin D deficiency can be vague or nonexistent and include fatigue, bone pain, mood swings, and muscle aches or weakness.
Potassium:
Potassium promotes healthy heart, nerve, and muscle function in addition to carrying nutrients to cells and removing waste. Additionally, this advantageous vitamin helps mitigate the negative effects of salt on blood pressure: "It is essential to maintain a healthy blood pressure level,"
Short-term potassium deficiency may be brought on by vomiting or diarrhea, excessive perspiration, antibiotics, laxatives, or diuretics, excessive alcohol consumption, or long-term illnesses like renal disease. A deficiency can result in palpitations or an irregular heartbeat, tingling and numbness, constipation, muscle weakness, twitches, or cramps.
Iron:
Iron is necessary for the production of hemoglobin and red blood cells, which carry oxygen throughout the body. Low iron levels that result in a lack of red blood cells can cause iron deficiency anemia. Iron deficiency is more common in women who are menstruating, in growing individuals (such as children and pregnant women), and in people who consume a vegan or vegetarian diet.
Anemia manifests as weakness and fatigue, brittle nails, headaches, pale complexion, shortness of breath, a fast heartbeat, cold hands and feet, a sore or swollen tongue, and cravings for strange things like dirt. Initially, the symptoms may be so mild that you are unaware of any problems, but as iron levels fall, they will become more severe.
Vitamin B12:
Vitamin B12 aids in the synthesis of DNA and red blood cells and increases the activity of neurotransmitters. Vegetarians and vegans may be particularly susceptible to vitamin B12 deficiency because plants don't normally produce it, even though some algae, fermented plants, mushrooms, and yeast products do. Because weight loss surgery disrupts the body's ability to absorb the vitamin from meals, people who have had the procedure may also be B12 deficient. B12 insufficiency is also more common in people with pernicious anemia, those taking proton pump inhibitors, and people taking the diabetes drug metformin.
Severe B12 deficiency symptoms include numbness in the hands, feet, or legs; difficulty walking and balancing; anemia; fatigue; weakness; an enlarged, inflamed tongue; memory loss; and difficulty thinking. Due to their wide range, you may not immediately notice these symptoms, which can manifest either abruptly or gradually.
Folate:
Folate, also referred to as folic acid, is a B vitamin that is particularly important for women of childbearing age and is frequently found in high concentrations in prenatal vitamins. Folate can support healthy growth and function and reduce the risk of birth defects, particularly those affecting the neural tube (the brain and spine). In addition to lowering the total number of cells and large red blood cells, a folate deficiency can cause neural tube issues in an unborn child.
Poor growth, diarrhea, irritability, fatigue, and a smooth, soft tongue can all be symptoms of a folate deficiency. In addition to foods that contain folate, women who are at risk of getting pregnant should take 400 micrograms of folic acid daily. It's interesting to note that the body absorbs folate best when it comes from supplements; 85% of it comes from supplements and 50% from food.
Magnesium:
Depending on age and sex, adults need 310–420 mg of magnesium daily to support bone health and energy production. Although magnesium insufficiency is uncommon in otherwise healthy people, certain medications (like some antibiotics and diuretics) and illnesses (like type 2 diabetes and Crohn's disease) can either increase the body's excretion of magnesium or limit its absorption.
A magnesium deficiency can cause weakness, nausea, vomiting, and fatigue. In more severe cases, it may also cause seizures, tingling and numbness, muscle cramps or spasms, irregular heartbeats, and personality changes.
Vitamin A:
Vitamin A is a significant fat-soluble vitamin. It promotes the growth and maintenance of strong skin, teeth, bones, and cell membranes. It also produces pigments for the eyes, which are necessary for vision.
There are two types of dietary vitamin A.
Preformed vitamin A:
This type of vitamin A can be found in meat, fish, poultry, and dairy products.
Pro Vitamin A:
Fruits and vegetables that are plant-based contain this kind. The most prevalent type is beta-carotene, which your body converts to vitamin A.
More than 75% of people who eat Western foods get adequate amounts of vitamin A and are not at risk of deficiency.
However, vitamin A deficiency is very common in many developing countries. Between 44 and 50 percent of preschool-aged children in some places lack adequate amounts of vitamin A. This group includes about 30% of Indian women.
Vitamin A deficiency can cause both short-term and long-term eye damage, including blindness. In fact, this deficiency is the leading cause of blindness globally.
Additionally, vitamin A deficiency can increase mortality and weaken immunity, especially in young children and pregnant or lactating women.
Iodine Deficiency:
Iodine is an essential mineral for the thyroid to function properly and produce thyroid hormones.
Thyroid hormones affect many bodily processes, such as growth, brain development, and bone health. They also regulate your metabolic rate.
Iodine deficiency is one of the most common nutrient deficiencies, affecting nearly one-third of the world's population.
The most common indication of an iodine deficiency is a goiter, or enlarged thyroid gland. It may also cause dyspnea, an elevated heart rate, and weight gain.
Severe iodine deficiency is linked to serious injury, especially in children. It may lead to mental impairment and developmental issues.