Common deficiencies and what they can mean for your health

Nutritional deficiencies are more common than you would think and it’s not always because of a poor diet. Several factors can be the cause of deficiencies including underlying health issues that have never been addressed or your body’s inability to absorb a certain nutrient for a period of time due to one of those underlying issues. Think back to my last blog post, where I addressed hormone imbalance being left untreated and the effects that it could have on your body. Often we feel okay but not amazing and because we feel okay, we know that we could feel better but do not seek treatment because we are “okay”. Let me ask you this: would you really want to feel okay if you could feel amazing?

So let’s look at some common deficiencies and the symptoms (please note: this is not an exhaustive list of deficiencies, just a few common ones). This information is not intended to diagnose any issues, just to give you information and some ways to make dietary improvements to decrease your risk. If you are experiencing any of the symptoms discussed, its best to see a health professional.

Some common deficiencies are calcium, iron, zinc, vitamin D and omega 3. Of course there are many more, however today I will focus on these and focus on some more next week.

Calcium: We need calcium for healthy and strong bones and teeth but calcium also plays a role in muscle contraction and even the beating of your heart. You need vitamin D to absorb calcium, so often if you are deficient in one, you will also be deficient in the other. Some symptoms of calcium deficiency can include muscle weakness, cramps, general fatigue, weak bones, osteoporosis, dry and itchy skin and eczema and/or psoriasis.

Calcium deficiency can often be a symptom of hormone imbalances, including thyroid hormones and reproductive hormones.

Dietary sources of calcium include dairy products, green leafy vegetables (eg broccoli and cabbage), tofu, soy products including soybeans and soymilk, and some legumes. Don’t forget to get enough vitamin D for absorption as well. Vitamin D can come from the sun or dietary sources including eggs and salmon or tuna but more about Vitamin D later.

Iron: We need iron to make haemoglobin. Haemoglobin is protein in red blood cells that makes it possible for your body to transport oxygen. If you don’t have enough haemoglobin, your body won’t have enough oxygen and therefore your body will not be functioning at its best. When you become very low in iron, the condition is called anaemia. Some symptoms of iron deficiency can include constant fatigue, mood swings and difficulty regulating moods, pale skin, shortness of breath (even during basic tasks), dizziness and dry skin. These are only some of the symptoms that you may experience.

Dietary sources of iron include red meats, fish and poultry, beans, lentils, some nuts, foods fortified with iron and dark green leafy vegetables. Try to incorporate these into your daily meals. If you are experiencing the above symptoms, seek treatment.

Zinc: We need zinc to help our body fight off infections, heal from injuries and help your body to create DNA. Zinc is extremely important for immune health and if you are deficient, you may find that you catch illnesses easily. Some symptoms of deficiency include lowered immunity, slow healing wounds, loss of appetite, brain fog and inability to concentrate, nausea and general fatigue.

Dietary sources of zinc include red meat, chickpeas, cashews and almonds, whole grains, dairy and foods fortified with zinc. Try to include some zinc containing foods into your diet daily, especially for a healthy immune system at this point in time.

Vitamin D: Your body makes vitamin D when exposed to sunlight. Vitamin D acts like a hormone in the body, helps your body absorb calcium, promotes bone strength and may help prevent autoimmune diseases, cancer and depression. Studies have shown that low levels of vitamin D have been linked to a higher risk of developing diseases. Some symptoms of vitamin D deficiency include lowered immunity, fatigue, lower back pain, weak bones, osteoporosis and depression.

You can get vitamin D from the sun; that is direct contact of sunlight on your skin. If you have issues with getting sunlight, dietary sources include fatty fish (tuna and salmon), eggs and foods fortified with vitamin D.

Omega 3: Omega 3 is a fatty acid that is important for heart health. This is one of the “good” fats that you might hear about often. Omega 3 reduces inflammation in your body and this helps to reduce your risk of a number of diseases, improves brain function, decreases depression and anxiety and lowers blood triglycerides. Some symptoms of deficiency include dry skin and hair, insomnia, inability to concentrate, brain fog and fatigue.

Dietary sources of omega 3 include fish, flaxseed, nuts, kidney beans and avocado. Try to include a source of omega 3 everyday.

Once again, this is for your information only but if you have read through and you are experiencing all of the several symptoms, seek help and get treatment. It may be as simple as dietary changes and supplementation. If there are certain foods that you don’t or can’t eat, you can always use supplements, however, remember that not all supplements are created equally, so look into good quality supplements.

Tips to avoid nutritional deficiencies include ensuring that you consume a variety of foods focusing on a variety of colours, try to get a source of protein, a source of omega 3 and a source of carbohydrate at every meal, eat small meals regularly and focus on fresh whole foods, rather than prepackaged foods.

And remember to seek treatment if you resonate with any of the deficiencies above! There is no price tag on good health!