7 Nutrient Deficiencies That Are Incredibly Common!

Many nutrients are essential for good
health. While it’s possible to get most of them from a balanced diet, the typical
Western diet is low in several very important nutrients. It is possible to be
deficient in almost every nutrient. Children, young women, older adults,
vegetarians and vegans seem to be at the highest risk of several deficiencies. The
best way to prevent deficiency is to eat a balanced diet that includes whole,
nutrient-dense foods. However, supplements may be necessary for those who can’t
obtain enough from diet alone. This video explains seven nutrient deficiencies
that are incredibly common. Iron deficiency. Iron is an essential
mineral it’s a large component of red blood cells in which it binds with
hemoglobin and transports oxygen to your cells. The two types of dietary iron are
Heme iron. This type of iron is very well absorbed it’s only found in animal foods
with red meat containing particularly high amounts. Non heme iron. This type
found in both animal and plant foods is more common. It is not absorbed as easily
as heme iron. Iron deficiency is one of the most common nutrient deficiencies in
the world affecting more than 25 percent of people worldwide. This number rises to
47% in preschool children unless they’re given iron rich or iron fortified foods
they are very likely to lack iron around 30% of menstruating women may be
deficient as well due to monthly blood loss and up to 42 percent of young
pregnant women may be deficient as well additionally vegetarians and vegans have
an increased risk of deficiency because they consume only non heme I
which is not absorbed as well as heme iron the most common consequence of iron
deficiency is anemia in which the number of your red blood cells and your Bloods
ability to carry oxygen drops symptoms usually include tiredness weakness a
weakened immune system and impaired brain function the best dietary sources
of heme iron include red meat three ounces 85 grams of ground beef provide
almost 30 percent of the daily value DV organ meat
one slice 81 grams of liver gives more than 50% of the DV shellfish clams
mussels and oysters are excellent sources of heme iron with three ounces
85 grams of cooked oysters packing roughly 50% of the DV cam sardines one
3.75 ounce 106 gram can offer 34% of the DV the best dietary sources of non-heme
iron include beans half a cup 85 grams of cooked kidney beans provides 33% of
the DV seeds pumpkin sesame and squash seeds are good sources of non-heme iron
1 ounce 28 grams of roasted pumpkin or squash seeds contains 11 percent of the
DV dark leafy greens broccoli kale and spinach are rich in iron one ounce 28
grams a fresh kill provides 5.5 percent of the DV however you should never
supplement with iron unless you truly need it too much iron can be very
harmful notably vitamin C command the absorption of iron eating vitamin C
rich foods like oranges Gael and bell peppers alongside iron rich foods can
help maximize your iron absorption iodine deficiency iodine is an essential
mineral for normal thyroid function and the production of thyroid hormones
thyroid hormones are involved in many bodily processes such as growth brain
development and bone maintenance they also regulate your metabolic rate iodine
deficiency is one of the most common nutrient deficiencies affecting nearly a
third of the world’s population the most common symptom of iodine deficiency is
an enlarged thyroid gland also known as a goiter it may also cause an increase
in heart rate shortness of breath and weight gain
severe iodine deficiency is linked to serious harm especially in children it
may cause mental retardation and developmental abnormalities good dietary
sources of iodine include seaweed only one gram of kelp packs 460 to 1,000
percent of the divi fish three ounces 85 grams of baked cod provides 66% of the
divi dairy one cup 245 grams of plain yogurt offers about 50% of the DV eggs
one large egg contains 16 percent of the DV however these amounts can vary
greatly as iodine is found mostly in soil and ocean water iodine poor soil
will result in low iodine food some countries mandate the enrichment of
table salt with iodine which has successfully reduced the incidence of
deficiencies vitamin D deficiency vitamin D is a fat-soluble vitamin that
functions like a steroid hormone in your body it travels through your bloodstream
and into cells telling them to turn genes on or off almost every cell in
your body has a receptor for vitamin D vitamin D is produced from cholesterol
in your skin upon exposure to sunlight thus people who live far from the
equator are likely to be deficient unless their dietary intake is adequate
or they supplement with vitamin D in the United States about 42% of people may be
deficient in this vitamin this number rises to 74 percent in older adults and
82 percent in people with dark skin since their skin produces less vitamin D
in response to sunlight vitamin D deficiency is not usually obvious as
it’s symptoms are subtle and may develop over years or decades adults who are
deficient in vitamin D may experience muscle weakness bone loss and an
increased risk of fractures in children it may cause growth delays and soft
bones rickets also vitamin D deficiency may play a role in reduced immune
function and an increased risk of cancer while very few foods contain significant
amounts of this vitamin the best dietary sources are cod liver oil a single
tablespoon 15 milliliters packs two hundred twenty seven percent of the DV
fatty fish salmon mackerel sardines and trout are rich in vitamin D a small 3
ounce 85 grams serving of cooked salmon provides 75% of
the divi egg yolks 1 large egg yolk contains 7% of the Divi people who are
deficient may want to take a supplement or increase their sun exposure it is
hard to get sufficient amounts through diet alone vitamin b12 deficiency
vitamin b12 also known as cobalamin is a water-soluble vitamin it is essential
for blood formation as well as brain and nerve function every cell in your body
needs b12 to function normally but your body is unable to produce it therefore
you must get it from food or supplements the 12 is only found in sufficient
amounts in animal foods although certain types of seaweed may provide small
quantities therefore people who do not eat animal products are at an increased
risk of deficiency studies indicate that up to 80 to 90% of vegetarians and
vegans may be deficient in vitamin b12 more than 20% of older adults may also
be deficient in this vitamin since absorption decreases with age the 12
absorption is more complex than that of other vitamins because it’s aided by a
protein known as intrinsic factor some people are lacking in this protein and
may thus need b12 injections or higher doses of supplements one common symptom
of vitamin b12 deficiency is megaloblastic anemia which is a blood
disorder that enlarges your red blood cells other symptoms include impaired
brain function and elevated homocysteine levels which is a risk factor for
several diseases dietary sources of vitamin b12 include
fish clams and oysters are rich in vitamin b12 a 3-ounce 85 gram portion of
cooked clams provides 1,400 percent of the DV organ meat 1/2 ounce 60 gram
slice of liver packs more than 1,000 percent of the DV meat a small 6 ounce
170 gram beef steak offers 150% the DV eggs 1 whole egg provides about 6% of
the DV milk products 1 cup 240 milliliters of whole milk contains about
18% of the DV vitamin b12 isn’t considered harmful in large amounts
because it’s often poorly absorbed and easily excreted calcium deficiency
calcium is essential for every cell in your body it mineral eise’s bones and
teeth especially during times of rapid growth it is also very important for
bone maintenance additionally calcium serves as a
signaling molecule without it your heart muscles and nerves would not be able to
function the calcium concentration in your blood is tightly regulated and any
excess is stored in bones if your intake is a lacking your bones will release
calcium that is why the most common symptom of calcium deficiency is
osteoporosis characterized by softer and more fragile bones one survey in the
United States found that fewer than 15% of teenage girls fewer than 10% of women
over 50 and fewer than 22% of teenage boys and men
over 50 met the recommended calcium intake
although supplementing increased these numbers slightly most people were still
not getting enough calcium symptoms of more severe dietary calcium deficiency
include soft bones rickets in children and osteoporosis especially in older
adults dietary sources of calcium include bone fish one can 92 grams of
sardines contains 44 percent of the divi dairy products
one cup 240 milliliters of milk provides 35% of the DV dark green vegetables kale
spinach bok choy and broccoli are rich in calcium just one ounce 28 grams a
fresh kale offers 5.6 percent of the DV the effectiveness and safety of calcium
supplements have been somewhat debated in the last few years some studies
demonstrate an increased risk of heart disease in people taking calcium
supplements although other studies have found no effects while it’s best to get
calcium from food rather than supplements these supplements seem to
benefit people who are not getting enough in their diet vitamin A
deficiency vitamin A is an essential fat soluble
vitamin it helps form and maintain healthy skin teeth bones and cell
membranes furthermore it produces eye pigments which are necessary for vision
there are two different types of dietary vitamin a preformed vitamin A this type
of vitamin A is found in animal products like meat fish poultry and dairy pro
vitamin A this type has found in plant-based foods like fruits and
vegetables beta-carotene which your body turns into vitamin
is the most common form more than 75% of people who eat a Western diet get more
than enough vitamin A and do not need to worry about deficiency however vitamin A
deficiency is very common in many developing countries about 44 to 50
percent of preschool age children in certain regions have vitamin A
deficiency this number is around 30% in Indian women vitamin A deficiency can
cause both temporary and permanent eye damage and may even lead to blindness in
fact this deficiency is the world’s leading cause of blindness vitamin A
deficiency can also suppress immune function and increase mortality
especially among children and pregnant or breastfeeding women dietary sources
of preformed vitamin A include organ meat 1/2 ounce 60 gram slice of beef
liver provides more than 800 percent of the DV fish liver oil 1 tablespoon 15
milliliters packs roughly 500 percent of the DV dietary sources of beta-carotene
pro-vitamin a include sweet potatoes 1 medium 6 sounds 170 gram boiled sweet
potato contains 150 percent of the DV carrots one large carrot provides 75% of
the DV dark green leafy vegetables 1 ounce 28 grams a fresh spinach provides
18% of the DV while it is very important to consume enough of this vitamin too
much preformed vitamin a may cause toxicity this does not apply to Pro
vitamin A such as beta-carotene high intake may cause your skin to turn
slightly orange but this effect isn’t dangerous magnesium deficiency
magnesium is a key mineral in your body essential for bone and teeth structure
it’s also involved in more than 300 enzyme reactions almost half of the US
population consumes less than the required amount of magnesium low intake
and blood levels of magnesium are associated with several conditions
including type 2 diabetes metabolic syndrome heart disease and osteoporosis
low levels are particularly common among hospitalized patients some studies find
that 9 to 65% of them are deficient deficiency may be caused by disease drug
use reduce digestive function or inadequate magnesium intake the main
symptoms of severe magnesium deficiency include abnormal heart rhythm muscle
cramps restless leg syndrome fatigue and migraines more subtle long-term symptoms
that you may not notice include insulin resistance and high blood pressure
dietary sources of magnesium include pill grains one cup 170 grams of oats
contains 74% of the DV nuts 20 almonds pack 17% of the DV dark chocolate one
ounce 30 grams of dark chocolate offers 15% of the DV dark green leafy
vegetables one ounce 30 grams of raw spinach provides 6% of
the DV if you liked our video get your thumbs
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