The body needs a variety of vitamins and minerals that are essential for both body growth and disease prevention. Micronutrient is a term used to describe vitamins and minerals. Since they are not formed naturally in the body, you must obtain them through your diet.

When the body doesn’t consume or get enough of a nutrient from food, it’s called a nutritional deficiency = Insufficiency.

However, even though you consume those nutrients, the body will be unable to absorb them. You may be lacking in any of the nutrients your body needs.

Let’s find out about some of the most common nutritional deficiencies.

Calcium Deficiency

Every cell in your body requires calcium to function properly. It helps to mineralize bones and teeth, which is particularly important during periods of rapid growth. It’s also crucial for maintaining bones in good health. Calcium also acts as a signaling molecule. Your heart, muscles, and nerves will not be able to function without it. 

As a result, osteoporosis, characterized by weaker and more delicate bones, is the most common symptom of calcium deficiency.

Calcium can be found in a variety of foods such as dairy products, boned fish, and green vegetables.

Vitamin D Deficiency

Vitamin D is also essential for bone health and can help to prevent certain cancers. A vitamin D deficiency can manifest itself in a variety of ways, including fatigue, bone pain, mood swings, and muscle aches and weakness.

Regular consumption of fortified milk or yogurt, as well as twice-weekly consumption of fatty fish such as salmon or tuna, are all good sources of vitamin D. Additionally to spending some time outdoors in the sun every day which constitutes a good source of this vitamin.

Iron Deficiency

Iron deficiency is one of the most common nutrient deficiencies, affecting over 25% of the world’s population according to the World Health Organization. Tiredness, fatigue, a compromised immune system, and reduced brain function are common symptoms. Dietary iron can be divided into 2 categories: Heme and Non-Heme iron.

Heme iron can be found in the following foods: Red meat, shellfish, and canned sardines. While the Non-Heme iron can be increased by consuming green leafy vegetables, beans, and seeds.

Magnesium Deficiency

Also known as hypomagnesemia. Magnesium deficiency has a variety of causes. They range from insufficient food intake to magnesium deficiency in the body. Health problems associated with magnesium deficiency include diabetes, poor absorption, chronic diarrhea, and celiac disease.

Symptoms: Twitches and cramps in the muscles, Osteoporosis, physical and mental exhaustion, high blood pressure.

Sources: Almonds, flax seeds, dark chocolate, peanuts, oats, and coffee.

Vitamin B12 Deficiency

It is a common type of nutritional deficiency particularly among the elderly. If you don’t get enough from your diet or aren’t able to absorb enough from the food you eat, you’re at risk of deficiency.

The signs and symptoms of a true vitamin B12 deficiency are weakness, pale skin and white eyes, mouth ulcers, dizziness, and constant mood changes.

Vitamin B12 is naturally present in animal foods, including meats, fish, poultry, eggs, and dairy. It can also be present in B12-fortified products, such as certain bread varieties and plant-based milk.

If you notice any signs of vitamin deficiency, do not hesitate to see your doctor

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