Are you experiencing fatigue with no explanation? How about headaches or muscle weakness? While there could be many explanations behind these symptoms, it could very well have to do with your diet, specifically a deficiency in one or more essential nutrients. With how far we’ve come in medicine and food production, it’s hard to believe developed countries still have citizens who cope with insufficient nutrition. The fact remains that 92% of Americans suffer from at least one mineral or vitamin deficiency.
Below, we’ll go over a few of the most common nutrient deficiencies, the symptoms associated with them and the importance of discussing deficiency with a medical professional.
First up is iron. As an essential mineral, a deficiency of iron can have many poor effects on the body. Nevertheless, iron deficiency affects more than 25% of people worldwide. That figure rises still for certain populations, such as in preschool children and menstruating women. Iron serves the body by aiding in the production of red blood cells and transporting oxygen throughout the body. It also helps support the production of certain hormones.
When people aren’t getting enough iron, they may experience tiredness, headaches, a weakened immune system and even impaired brain function. The most common consequence of iron deficiency is anemia. There are many ways to add iron to your diet. Red meat, beans, seeds and dark, leafy greens are excellent sources. Iron is also included in many multivitamins and is available as its own supplement as well. It is essential to speak with a healthcare professional before adding any supplement to your diet. Iron specifically, may be harmful if too much is taken or isn’t truly needed.
Another common deficiency is in potassium. In America alone, nine out of 10 people are deficient in potassium. Capable of promoting proper function for your heart, nerves and muscles, this mineral is very important. It works to deliver nutrients and remove waste at a cellular level for better overall performance. It’s also a key component for maintaining healthy blood pressure. The symptoms of having low levels of potassium include muscle weakness, twitches or cramps. It can cause constipation and an abnormal heart rhythm or palpitations as well. One of the most commonly known sources of natural potassium are bananas, but it’s also found in acorn squash, milk, lentils, kidney beans and other legumes.
Lastly, there’s vitamin D deficiency. Crucial for bone health and even preventing some cancers, this essential nutrient is severely lacking in approximately 70% of elderly Americans. When levels are low, symptoms may include fatigue, mood changes and bone pain. Muscle aches or weakness may set in as well. Vitamin D can be absorbed through sunlight as well as dairy products, oranges and fatty fish. Remember to speak with a professional before adding vitamin D, potassium or any other supplement to your diet.
Want to learn more about common nutrient deficiencies? Check out the accompanying resource from Atlantic Essential Products for further information.
Infographic created by Atlantic Essential Products, a vitamin and supplement manufacturer