Unlocking Health: The Impact of Nutrient Deficiencies and How to Overcome Them

• Dietitian Sheenam
• November 7, 2024

Introduction

Eating a balanced diet and having a healthy lifestyle is a definition that everyone knows about Health. What people don’t know is the impact of Nutrient deficiencies in our body that significantly impacts our overall health. These building blocks play an important role when it comes to different types of diseases and conditions people face. In this article, we will understand the symptoms of nutrient deficiencies while also learning about its causes. Once we know them, it will be easy to find solutions to overcome them.

Common Nutrient Deficiencies and Symptoms of Nutrient Deficiencies

There are some common Nutrient Deficiencies that many people suffer from. Although all the deficiencies are not highly dangerous but if they persist for long, they may take a risk on our health.

1. Iron deficiency: Iron is an important dietary mineral. When our body’s iron stores are too low, it is considered as iron deficiency. Common causes for this nutrient deficiency include chronic blood loss, pregnancy, vigorous exercise or not consuming enough iron through our diet. Symptoms of iron deficiency are Fatigue, weakness, pale skin, breathlessness, repeated infections, loss of appetite, increased sweating etc.
   
2. Vitamin D deficiency: Vitamin D is a fat soluble mineral that is very essential to our health. Its deficiency has become very common in the past few years. Most common symptoms of this nutrient deficiency are muscle weakness, pain in bones, hair fall issues, weakened immune system etc.
   
3. Omega-3 deficiency: Some of the possible causes of low Omega 3 fatty acid in our body can be severely restricting fat intake, not having enough foods rich in omega-3s such as flaxseeds, walnuts etc. It can lead to a number of health issues including joint pain, stiffness, hair loss, skin problems, brain function impairment and increases the risk of heart problems.
   
4. Magnesium deficiency: Low magnesium levels in blood can lead to muscle cramps, fatigue, anxiety, loss of appetite, poor coordination etc. Although magnesium deficiency is rare, it is caused by digestive problems, type 2 diabetes, some medications etc.
   
5. Calcium deficiency: Calcium is a vital mineral as our body uses it to build healthy and strong bones and teeth. Our heart also requires calcium to function properly. Children who don’t get enough calcium in their growing years may not show signs of healthy and potential growth. The deficiency of calcium can be caused due to poor intake of calcium-rich foods, certain genetic factors and hormonal changes especially in women. It can lead to weakened bones, osteoporosis, muscle spasms, numbness etc.
   
6. Vitamin B12 deficiency: Vitamin B12 helps our body to create DNA and red blood cells. It also helps in the development of the central nervous system. Our skin, hair and nails health mainly depends on this nutrient. Symptoms of Vitamin B12 deficiency are Fatigue, weakness, neurological issues, having a sore mouth or tongue, yellowish skin etc.

As now we have understood and read about different types of nutrient deficiencies, we can start to learn about how to overcome them.

Overcoming Nutrient Deficiencies

Nutritional deficiencies are generally caused by a poor diet or something that disrupts the natural power of our body to absorb nutrients such as a disease or medication. Either of these can lead to a deficiency on their own or in combination. Surgeries like Bariatric surgery that is done to reduce the size of the stomach can also contribute to a lack of vitamins and minerals in the diet. This is because the surgery restricts the amount of food you can eat, making it harder to consume enough essential nutrients. Some basic steps we can follow to avoid nutrient deficiencies are:

1. Having a Balanced diet: Include whole foods, fruits, vegetables, whole grains etc.
2. Adding Supplements in our daily routine: Take online dietitian consultation before starting any supplements.
3. Addressing underlying causes: Manage chronic diseases, improve digestion.
4. Regular health check-ups.

Prevention is Better than Cure

Here are some simple tips to prevents different nutrient deficiencies:

Iron Deficiency:

• Eat foods rich in iron such as lean meat, dark green leafy vegetables, raisins, apricots, beans, lentils etc.
• Avoid foods that inhibits iron absorption such as tea, coffee, cocoa.
• Include foods rich in vitamin C.

Vitamin D Deficiency:

• Get enough sunlight exposure.
• Increase the intake of vitamin-rich foods.
• Eat Vitamin D with the right fat so that it can be better absorbed.
• Understand your risk factors and get a routine Vitamin D Test.

Omega-3 Deficiency:

• Include China seeds, fatty fish and flaxseed oil in your diet
• Add supplement if needed

Calcium Deficiency:

• Switch to a calcium-rich diet to balance Calcium levels in the body.
• Keep a strict watch on your sodium and caffeine intake.
• Consider regular weight-bearing exercise to promote calcium retention.
• Always take a routine Calcium Test to monitor calcium levels.

B12 Deficiency:

• Choose fortified foods or foods rich in Vitamin B12.
• Moderate alcohol consumption, as excessive intake of it, can influence the absorption and utilisation of Vitamin B12.
• Maintain a healthy gut to ensure optimal Vitamin B12 absorption.

Magnesium Deficiency:

• Consume magnesium-rich foods, like whole grains, nuts, and green leafy vegetables.
• Enjoy dark chocolate in moderation to balance your magnesium levels.
• Stay hydrated and away from stress.

Conclusion

Nutrient deficiencies can significantly impact our health, but by understanding the causes and symptoms, we can take proactive steps to overcome them. Incorporate nutrient-rich foods into your diet and consult a healthcare professional for personalised guidance. If you look for best dietitian in Punjab, Sheenam Kalra, a certified dietitian and clinical nutritionist can help you to overcome symptoms of nutrient deficiencies.

Also Read:

1. Benefits of diet planning
2. Importance of medical nutrition therapy

Tags

Share This

• Share
• Tweet
• Email