(Last Updated On: March 23, 2021)
Tell-tale signs of vitamins and minerals deficiency
Do you know you may have vitamin and mineral deficiency without any observable symptoms? Which ones does your body need for healthy living? Read on to find out!
Naturally, we go for lengthened periods with certain mineral deficiencies. Our poor eating habits play a significant role in bringing this about. Research shows that a majority of these deficiencies may be in the body for an extended duration before displaying signs. This should be a cause of alarm for most Americans who are now opting for multivitamin supplements as opposed to sourcing minerals in their natural state.
That said, we’ve decided to compile a list of the top vitamins and minerals deficiencies as reported by the medical industry. We will show you how to easily identify creeping symptoms – most of which can be fully reversed following a comprehensive diet plan. If necessary and with your physician’s approval, you may decide to supplement these foods with the best multivitamin for men.
The ABCs of Essential Micronutrients
When talking about micronutrients, we refer to those vitamins and minerals in food that are necessary for everyday body functioning. They ensure proper cell growth and general body health. It’s effortless to find someone deficient in all the necessary nutrients. As such, you should be aware of the tell-tale signs that your body needs essential vitamins and minerals. These include but are not limited to calcium, iron, magnesium, fiber, potassium, iodine, vitamins A, B12, C, D, and E.
All these crucial vitamins and minerals can be derived from food. However, some will require you to rely on additional sources. The food industry is presently flocked with food supplements – some of which are relatively ineffective. In addition to that, vitamin and mineral overdose may also result in significant health complications, with some cases leading to stroke and death. Therefore, consider using a natural approach before you decide to try out supplements.
1. Lack of Sufficient Calcium
Adolescents and the elderly are the primary victims of calcium deficiency. Calcium facilitates the proper functioning of the heart and nerve muscles. Most of your calcium content is stored in your bones. Should you consistently deprive your body of calcium nutrient sources, your body will result in using the calcium supply in the bones. This leads to osteoporosis, where the patient develops softer and more frail bones. Severe cases in children will eventually lead to rickets.
Another particular group of people who may be at high risk of developing calcium deficiency are vegetarians. Most of the food sources for supplementing calcium nutrients come from meat and dairy products. This places most vegetarians at a disadvantage. Making matters worse, opting for calcium supplements is now known to lead to heart-related diseases.
Calcium deficiency can be easily mitigated through vitamins and minerals sources for healthy bones. These include seafood and boned fish such as sardines, ocean perch, and pink salmons; dairy products including low-fat milk, low-fat cheese, and low-fat yogurt; soybeans and white and yellow beans; and dark green vegetables such as broccoli, kale, bok choy, and spinach. A good serving of oatmeal will also do you some good.
2. How About Iron Deficiency?
One of the most serious and neglected essential vitamins and minerals in American diet plans is iron. Iron is a fundamental component in your blood cells and necessary for the proper transportation of blood. Iron nutrients come in two major types;
- Heme Iron – This is mostly found in meat and animal products and readily absorbs and binds with hemoglobin.
- Non-heme iron – This requires more work to absorb into the blood and is found in both plants and animals.
Iron nutrients share similar traits with calcium micronutrients: they are dangerous when sourced from supplements but are mostly found from animal products, hence placing vegans at a disadvantage.
When your body is craving more iron, you may experience symptoms of fatigue, weakness, and frequent tiredness even without having done exerting tasks. If symptoms persist, the patient will develop a weakened immune system that may eventually lead to impaired brain functioning. The associated diagnosis for lack of sufficient iron in the diet is anemia.
The best natural food vitamins and minerals sources to reverse and prevent iron deficiency conditions include organic and red meat, especially liver from beef; fish such as sardines; cooked kidney beans; dark leafy vegetables including spinach, broccoli, and kale; and seeds from sesame, pumpkin, and squash seeds. If you want a smoother time with non-heme iron, consider supplementing your diet with vitamin C sources such as oranges, bell peppers, and kale. These will ease the absorption process.
3. Addressing Magnesium and Potassium Deficiency
Magnesium and potassium are among the essential vitamins and minerals the body needs. However, related research shows that more than half the population of America consumes less than the recommended levels of magnesium. These low amounts are compounded by the fact that most Americans are drug consumers. Research indicates the highest numbers of magnesium deficiency victims are hospitalized patients and those on drugs. Moreover, diseases and persons with puny digestive functioning are also prone to magnesium deficiency.
A prolonged lack of magnesium nutrients will lead to severe conditions, including restless leg syndrome, abnormal heart rhythm, migraines, muscle cramps, and general body fatigue. USDA suggests a daily intake of 380 milligrams of magnesium for adult Americans. A quick look at potassium deficiency indicates that it is the leading nutrient in America’s vitamins and minerals deficiency list. The daily intake for potassium nutrients for healthy living should not fall below 4000 milligrams daily.
With that out of the way, several power-foods will ensure you get these much-needed vitamins and minerals for healthy living. These magnesium sources include whole grains and bran cereal; a variety of beans including great northern beans, soybeans, white beans, navy beans, and black beans; nuts such as almonds, peanuts, brazil nuts, and cashews; tofu, brown rice, and dark chocolate; and veggies including artichokes, raw spinach, and pumpkin.
Some widely-available sources for potassium include yogurt, milk, fruits such as honeydew melon, cantaloupe, and bananas. Extra potassium-rich sources include white and sweet potatoes, tomato products including sauce, puree, and paste. If you are the meaty type, consider fish such as cod, yellowfin tuna, halibut, and rockfish.
4. Vitamins A, B, C, and D
You are now aware of the special role of vitamins and minerals in the body. Failure to update vitamins and minerals in your diet plans will have you inefficient and unproductive in your daily activities at best. Should you allow the condition to progress, you may likely suffer from vital complications which may cost you much more to reverse.
Vitamin A is known to be fat-soluble and plays a fundamental role in eye pigment development, healthy cell membranes, skin, bones, and teeth. When the body is deprived of this indispensable vitamin, night blindness, dry eyes, permanent blindness, or even increased mortality rates are some of the eventualities.
Vitamin B12, on the other hand, is water-soluble. It’s a critical element of the proper functioning of the brain and nerves, as well as in blood formation. Symptoms of vitamin B12 deprivation include enlarging of red blood cells (megaloblastic anemia), elevated levels of homocysteine, as well as improper brain functioning.
Vitamin C is critical in the formation of collagen. Vitamin D functions almost the same as calcium nutrients. Vitamins E boosts the body’s immunity and ensures damaged cells are repaired in time. Lack of vitamins and minerals can cause canker sores, bleeding gums, white growth in the eyes, dandruff, and scaly patches in the scalp, armpits, face, groin, and upper chest.
It doesn’t have to get there. Take control of your situation using well-known vitamins and minerals supplements such as turnip greens, tomatoes, spinach, sunflower seeds, fortified milk, fatty fish, Brussels sprouts, cauliflower, strawberries, mango, oranges, guava, kiwi, and lots of carrots. The best thing is that you won’t have any limits (apart from your stomach) on how much to consume these healthy vitamins and minerals sources.
When analyzing vitamins and minerals differences, notable disparities will arise. Whereas your body will need all vitamins, only specific minerals are required by the body – some in more massive amounts than others. Similarly, vitamins are organic and require a more complex mechanism of digestion as compared to inorganic minerals. Therefore, be cautious in planning your diet plan and make sure you include what your body will need every week.
Have you formulated a workable vitamin and mineral diet plan?