Nutritional deficiencies have surged as a global concern, not just in economically disadvantaged settings but also in developed nations. Heightened by lifestyle habits, poor dietary practices, and certain health conditions, these deficiencies can unfavorably affect overall well-being. Addressing and managing these deficiencies is thus vital to promoting optimal health outcomes. Here, we discuss some of the most common nutritional deficiencies and practical ways to tackle them1.
Vitamin D Deficiency
Vitamin D, fondly referred to as the ‘sunshine’ vitamin, is indispensable for bone health, immunity, and overall wellness2. With its deficiency linked to weakened bones, increased susceptibility to infections, and pervasive fatigue, securing ample Vitamin D is crucial2. While sunlight is an abundant natural source, Vitamin D can also be derived from foods including fatty fish, fortified dairy products, and egg yolks1. One can aim for 15-30 minutes of sun exposure several times a week, and if bypassed by natural sunlight opportunities, vitamin D supplements as recommended by medical professionals can suffice1.
Iron Deficiency
Crucial for oxygen transport in the bloodstream and maintained energy levels, iron proves to be a nutritional pillar3. Anemia caused by iron deficiency adorns the list of common nutrient deficits, and symptoms span fatigue, weakness, and pale skin3. Fortified lean meats, poultry, fish, beans, lentils, and cereals are excellent iron sources1.
Vitamin B12 Deficiency
Another ubiquitous deficiency aligns with that of Vitamin B12, pivotal for proper nerve function, red blood cell production, and DNA synthesis4. Deficiency can result in anemia, neurological problems, and fatigue4. Though animal products like meat, dairy, and eggs are primary sources, this may pose concerns for vegans or vegetarians, leaving fortified foods or B12 supplements as alternatives to meet Vitamin B12 requirements1.
Calcium Deficiency
Beyond its well-known role in bone and teeth strengthening, calcium is essential for blood clotting and muscle function5. Deficiency can steer towards conditions like osteoporosis and brittle bones5. Dairy products, leafy greens, fortified plant-based milk, and nuts are loaded with calcium1. Those diagnosed with calcium deficiency or individuals with lactose intolerance or dairy allergies can consider supplementation after physician consultation1.
Omega-3 Fatty Acid Deficiency
Omega-3 fatty acids, particularly EPA and DHA, are cardinal to heart and brain health6. Additionally, they demonstrate anti-inflammatory properties and contribute to skin health6. Deficiencies in this nutrient can typically lead to cognitive issues, joint pain, and cardiovascular problems6. Fatty fish like salmon, flaxseeds, chia seeds, and walnuts are generous sources of omega-3s1.
In conclusion, tackling nutritional deficiencies is pivotal to maintaining health and wellness. From understanding the key implications of deficiencies to exploring practical ways to enrich diets with deficient nutrients, this information aligns with a broader narrative of fostering healthier communities globally.
Sources:
- “National Nutrition Week: Common nutritional deficiencies and how to fix them”, Times of India, source ↩ ↩2 ↩3 ↩4 ↩5 ↩6 ↩7 ↩8
- “Vitamin D: The ‘sunshine’ vitamin”, Journal of Pharmacology & Pharmacotherapeutics, source ↩ ↩2
- “The Role of Iron in Health and Disease”, NCBI, source ↩ ↩2
- “B12: How much is enough?”, The Harvard Gazette, source ↩ ↩2
- “Calcium and Health”, Harvard T.H. Chan School of Public Health, source ↩ ↩2
- “Health benefits and sources of omega-3 fatty acids”, NCBI, source ↩ ↩2 ↩3
