Vitamin and nutrient deficiencies may seem like concerns of the past, but that’s where you’re mistaken. The truth is that vitamin and nutrient deficiencies are still very much relevant today.
“We’re a nation of being overfed yet undernourished. Vitamin and minerals are supplied by the food that we consume,” explains Angela Ginn, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics in Baltimore, Maryland. “Americans are under consuming key nutrients for their health, according to the 2015 Dietary Guidelines Advisory Committee report. The shortfall nutrients are Vitamin A, Vitamin D, Vitamin E, Vitamin E, Vitamin C, Calcium, and Magnesium for individuals two and older.”
Here’s a little more food for thought: Vitamin D deficiency is most common among African Americans. Lack of vitamin D has been linked to cancer, diabetes, osteoporosis and autism, just to name a few. According to a 2009 study, 75 percent of Americans weren’t getting the recommended intake of vitamin D on a daily basis. Pretty alarming, right?
Here are five other common vitamin and nutrient deficiencies and the simple steps you can take, in order to prevent them from happening to you.1. Vitamin B12 & Omega Fatty Acids
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Are you noticing that your nails have started to split, crack or peel or your hair is more limp, dull or brittle than usual? If you answered “yes” to one or both of those questions, then you could be lacking B vitamins and omega fatty acids. Both are essential for maintaining healthy hair, skin and nails.
2. Vitamin C
Slow-healing wounds could be a sign of vitamin C deficiency. Vitamin C – which can be found in dark leafy greens, cauliflower, papaya, strawberries and pineapple – plays a role in healing cuts, scrapes and bruises.
3. Folic Acid
Getting enough folic acid is important, especially if you’re a woman and you’re thinking about having children. “Folic acid plays an important role in making new cells and helps protect against heart disease,” Ginn says.
So, how can you tell if you’re deficient in folic acid? If you’re fatigued or notice that your tongue has swelled or that you’re developing mouth sores, then it’s time to make some small changes in your diet, such as adding more dark leafy greens and citrus fruits. Pregnant women may want to talk to their doctor about taking a folate supplement.4. Iron
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Are you always tired? What about low appetite, pale skin, diarrhea and/or constipation and dizziness – do these symptoms sound familiar to you? If so, you may need to increase your vitamin B12 and iron intake. Fish, red meat, dairy and eggs are all high in B12 while iron can be found in beans, lentils and spinach.
5. Calcium
Calcium is essential when it comes to maintaining strong bones and teeth, but it also plays an important role in muscle and nerve function.
“Calcium plays a role [in helping] your muscles to contract and your heart to beat,” Ginn says. “If you don’t get enough, it may impact growth for children but also impact bone density in adults.”
Signs of a severe deficiency include muscle spasms and aches, tooth decay and memory loss. Dairy products, kale, black-eyed peas, almonds, and turnip greens are just a few calcium-rich foods.
