5 Potential Nutrient Deficiencies and How to Fix Them Easily
It’s hard to keep track of everything your body needs. Sometimes, we can get used to issues and tend to ignore problems in our health. These potential nutrient deficiencies have signs you can look out for, which we should all be aware of.
Learn how to spot these deficiencies, the issues they cause, and more. Luckily, these can be fixed with simple food additions and snacks!
5 Potential Nutrient Deficiencies
Here are 5 potential nutrient deficiencies and how to fix them! Learn what to add to your day to make your health better.
1. Iodine Deficiency
This can be a common deficiency in people who follow a vegetarian or vegan diet, who are pregnant, or who use sea salt instead of iodized salt. Iodine is needed to make thyroid hormone, which impacts growth, repairs damaged cells, and supports your metabolism health.
Signs in the Body:
Some symptoms include enlargement of the area around your throat. Hair loss is another common sign, especially the fragile hair around the eyebrows.
How to Fix it:
Start snacking on seafood and seaweed! You can also take a supplement to replace iodine not found in the diet.
2. Iron Deficiency
Iron is needed to make hemoglobin, a protein in red blood cells that lets them carry oxygen from the lungs to other parts of the body. As discussed here, it is important to get sufficient oxygen to your system as oxygen is needed in every bodily function, from thinking to moving.
Signs in the Body:
Most individuals have paleness under the eyes if they are deficient in this important nutrient. You may also have low energy and feel out of breath more often than not. Spoon nails are another common sign of ongoing iron deficiency, which gives nails a raised, spoon-like appearance.
How to Fix it:
Try to increase your intake of mussels and red meat. If you are vegetarian or if you are trying to limit red meat, you can also look to cacao and molasses as high sources of iron.
3. Vitamin C Deficiency
Vitamin C functions as an antioxidant in the body. Your body does not make it, there it must get it from the food you eat. This vitamin helps defend your body from cell damage, helps in growing tissues, healing wounds, and provides immune system support.
Signs in the Body:
Are your gums bleeding easily? This may be due to a lack of vitamin C. You may also find more bruising, bumpy, rough skin, and fatigue.
How to Fix it:
Eat an orange every day. Our bodies cannot store vitamin C so you’re going to want to consume foods with vitamin C daily. Other options include red peppers, kiwi, cherries, and fresh parsley.
4. Essential Fatty Acid
Essential fatty acids are needed for the cell membrane. Essentially, they hold your cells together and keep them healthy. They are also vital in immune health, in the cardiovascular system, and for the lungs.
Signs in the Body:
Experiencing severe dry skin? Do you have a lot of irritation or an unusual increase in acne? This might be a sign of fatty acid deficiency.
How to Fix it:
Omega 3s are important polyunsaturated fatty acids. They are found in fish like salmon and sardines, but can also be taken in the form of a supplement. Avocados and olive oils are also high in essential fatty acids needed for health.
5. Protein Deficiency
Protein is vital in your body. It is the building blocks of skin, tissues, muscles, hormones, and enzymes. It is used in many bodily functions (like the transport of oxygen around) It is also needed in repairing muscles and growing new cells.
Sign in the Body:
Are your nails brittle and your hair falling out more easily than usual? This might be due to a lack of protein.
How to Fix it:
Eggs are the ultimate fix for a protein deficiency as they are a complete protein, containing all the amino acids your body needs. You can also look into taking collagen supplements as a quick and easy way to fix this lack. If you are vegetarian, look for nutritional yeast for the important B vitamins, zinc, copper, and manganese. Tofu and tempeh are also complete proteins and are a good option.
The Takeaway
Potential nutrient deficiencies can negatively affect health and reduce quality of life. Know the signs to look out for and learn how to fix these deficiencies with this guide today!
Remember that health comes from within, so eat nutritious meals, move your body daily, and take care of your mental health. Try to practice good habits to form building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
