Have you ever felt your body is not at its best even after following a balanced diet? Your age and your health can dictate the absorption of nutrients by your body. This means that sometimes despite eating nutritious well-balanced meals, your body fails to absorb nutrients from ingested food, thus, causing a deficiency.
1. Iron Deficiency
Iron is an important mineral which helps in the production of hemoglobin. Hemoglobin is a protein molecule in red blood cells that carries oxygen throughout your body. Lack of iron will, thus, impact the flow of oxygen leading to anemia.
If you are suffering from tiredness, headache, or a weakened immune system, then you might be iron deficient.
The best sources of iron are sunflower seeds, beef, nuts, beans, dark leafy greens and liver.
2. Calcium Deficiency
Calcium plays a significant role in keeping your bones healthy and strong. It also helps in the functioning of muscles and nerves. Your bones and teeth store 99% of your body’s calcium. So if your body is running short of calcium, it will tap into your bone’s calcium reserves.
Calcium deficiency results in muscle cramps, abnormal heart rhymes and osteoporosis.
To increase your body’s absorption of calcium from food, make milk and dairy products and dark green vegetables part of your diet.
3. Vitamin Deficiency
Vitamin deficiency is one of the most common deficiencies.
- Vitamin D: Bone health is always associated with vitamin D. It is no wonder since this sunshine vitamin regulates the levels of calcium and phosphorous in the body. In addition to braving the sun, get your daily dose of vitamin D from dietary sources like cod liver oil, fatty fish, and egg yolks.
- Vitamin B12: Vitamin B12 is responsible for the normal functioning of nerve cells, an intact immune system, and a healthy brain. Consequentially, it is an essential prerequisite for your mental health. Lack of energy, memory loss, and weight loss are signs of vitamin B12 deficiency. Ensure your central nervous system is running in tip-top condition by eating lots of fish, chicken, and beef.
4. Iodine Deficiency
The normal functioning of the thyroid gland depends on the amount of iodine in the body. This is because the production of thyroid hormones require iodine. An enlarged thyroid gland (goiter) is, thus, the most common symptom of an iodine deficiency.
Expectant mothers need to pay keen attention to this trace mineral as its deficiency may lead to hypertension and may deter the mental development of the growing fetus.
Cheese, eggs, shellfish, and soy milk are iodine-rich foods you should indulge in.
5. Magnesium Deficiency
Magnesium regulates more than 300 biochemical reactions in the body. It is also crucial for maintaining the strength of bones and teeth.
Magnesium deficiency negatively impacts metabolic functions. Muscle weakness, abnormal heart rate, and sleepiness indicate lack of magnesium in your system.
Green leafy vegetables, soy products, and whole grains are good sources of magnesium.
6. Omega-3 Deficiency
Omega-3 fats guarantee the optimal functioning of your organs including the brain. They keep inflammation under control and restrain heart disease.
If you are complaining of dry skin and cracked fingertips, you may be having omega-3 deficiency. Even common health conditions like cardiovascular disease and diabetes can be traced back to the lack of omega-3 fats.
Foods that are high in omega-3 are fish oil, fatty fish, and seafood.
Pay attention to your body to understand what’s normal. When you observe signs out of this normal, scan your diet to identify potential nutrient deficiencies. Then just do the needful.