5 Common Nutrient Deficiencies + How To Spot Them Quickly

Balancing our complex Nutrient needs and avoiding nutrient deficiencies can be a challenge these days. It’s all too easy to take quick and convenient foods instead of the healthier whole food options that better maintain our energy and brain health.

Kavita Desai, pharmacist. D. is a tireless advocate for women’s health and she wants more of us to understand the unique impact these health and lifestyle factors can have on our health.

After a decade and a half in a hospital and community pharmacy setting, Desai launched an integrated private clinical pharmacy and medical center in 2006. She is also the founder of the women-focused wellness brand, to revivean educational platform dedicated to putting women at the forefront of the health conversation when it comes to disease prevention and cognitive health.

Developing nutrient deficiencies from a poor or unbalanced diet can affect our overall health and put us at higher risk for disease. Here are some of the common deficiencies that many people experience and what you can do about them…

Vitamin D deficiency

Why do we need it?
Vitamin D is actually a hormone, not a vitamin! It is essential for many bodily functions such as
immunity, brain function, sleep, mental health, and has antioxidant properties. But more
More importantly, we need vitamin D to help with proper calcium absorption.

Symptoms of low vitamin D levels:
Anxiety and depression, bone pain, difficulty healing wounds, hair loss, muscle weakness or
get sick more often.

Where to get vitamin D:
Vitamin D3 (the active form of vitamin D) is converted in our skin with regular daily exposure to
UV light from the sun. It can also be obtained from foods such as oily fish (such as mackerel
Y Salmon), egg yolks, beef liver, and foods fortified with vitamin D. Because of the important health
benefits of vitamin D and the difficulty of obtaining it through diet or UV exposure alone, is
recommended for daily supplement according to their blood levels.

Omega 3 fatty acid deficiency

Why do we need it?
Omega 3 fatty acids can come from plant and fish sources. EPA and DHA are the two most
crucial omega 3 found in fatty fish. Alpha-linolenic acid (ALA) is found in plant-based foods
like nuts and seeds.

Your body needs these fatty acids for function, such as balancing triglyceride levels, improving joint stiffness, and mental health, and the latest research is even beginning to show how beneficial EPA and DHA are for brain and brain health. prevent cognitive decline.

Symptoms of low levels of Omega 3:
Irritated and/or dry skin, depression, dry eyes, joint pain, poor memory, and dry/brittle hair.

Where to get omega 3 fatty acids:
For EPA and DHA, the best food source is fatty fish. Due to the potentially high content of mercury in
larger fish, aim for smaller fish sources likesardinesand anchovies more often than larger ones.
fish like salmon. Plant sources of ALA include chia seeds, walnuts, and soybeans.

Lack of iron

Why do we need it?
Iron is a mineral that aids in the production of hemoglobin, which helps carry oxygen throughout our body.
red blood cells throughout our body, and is also involved in the production of some hormones. A
A shortage of iron in the body can lead to iron deficiency anemia, which can be quite serious for
the general well-being.

Symptoms of low iron levels:
Fatigue, weakness, low energy, reduced concentration and memory, pale skin, inability to
maintain body temperature, hair loss, spoon-shaped nails, poor immunity, and restless legs
syndrome.

Where to get iron:
Animal-based (heme-based) sources are better absorbed than plant-based sources of iron
(not heme based). Therefore, vegetarians should ensure that they consume much more iron than
food than carnivores. Some great sources of iron include liver, red meat, poultry, seafood,
beans, spinach, pumpkin seeds and nuts. If blood levels show a significantly low level of iron
level, iron supplements it can be necessary.

magnesium deficiency

Why do we need it?
Magnesium can be found in every cell in your body and is essential for bone health, the conversion
of food into usable energy, protein formation within the body, DNA and RNA repair,
muscle contraction and relaxation, and optimal functioning of the nervous system.

Low Magnesium Symptoms:
Muscle cramps, numbness or weakness, loss of appetite, and nausea or vomiting. more severe
Deficiencies can lead to seizures, heart rhythm changes, and a variety of chronic conditions such as
such as Alzheimer’s disease, cardiovascular disease and type 2 diabetes.

Where to get magnesium:
foods rich in magnesium include pumpkin seeds, chia seeds, spinach, almonds, edamame,
salmon, halibut and avocado.

Vitamin B12 deficiency

Why do we need it?
Vitamin B12 plays an important role in red blood cell formation, nerve function, DNA production, and cell metabolism. Our bodies cannot produce it on their own, therefore it is crucial that we get it from food or supplement sources.

Symptoms of low B12:
Extreme tiredness and lack of energy, anemia, tingling sensations, mouth ulcers,
impaired vision, mood swings, and nerve damage.

Where to get vitamin B12:
Vitamin B12 is predominantly found in foods of animal origin such as organ meats, sardines,
beef, tuna, salmon and eggs. Therefore, fortified foods (cereals or nutritional yeast) or
supplementation It is recommended for anyone at risk of a B12 deficiency, such as vegans or
vegetarians