Did you know that many people worldwide lack sufficient nutrition? According to the World Health Organization, over two billion people worldwide suffer from nutrient deficiencies—almost one-third of the global population!
Common nutritional deficiencies can lead to various health issues, from feeling tired to more severe, serious conditions. Have you heard of the saying " five a day of fruit and vegetables intake"? Well, it stands for a reason: You need a balanced diet to reduce the likelihood of experiencing nutritional deficiencies.
Our bodies require different nutrients for different functions. Vitamins and minerals produce energy, immune function, bone health, and more. However, with growing research like the one we just mentioned by WHO, it's clear that many people worldwide are not getting their nutritional needs met.
Dive in with us today as we break down the most common ones, explain how they impact your health, and offer tips on how to counteract them.
What are the most common nutritional deficiencies?
Here are the most common nutritional deficiencies that occur:
Iron
It's likely you've heard about iron deficiency, you, a friend or a family member may have experienced it at some point. Research shows that Iron deficiency is the most common nutrient deficiency in the world and affects more than 25% of people.
Iron is an essential mineral and a significant component of red blood cells. It binds with haemoglobin and transports oxygen to your cells. When our bodies don't get enough iron, we might feel tired and weak, which is not as bad as anaemia.
There are two types of iron found in our diets:
Hemo Iron: This type of iron is found in animal products, including meat, poultry, and fish. The human body can easily absorb hemo iron.
Non-Hemo Iron: This type of iron is also found in plant-based foods like beans, lentils, and Spanish and fortified cereals. Our bodies do not easily absorb it.
You may be at higher risk of experiencing this deficiency if you're a woman. Iron is often lost through blood each month when you menstruate. Research also shows that Vegetarians and vegans have an increased risk of iron deficiency. This is because they only consume non-heme iron, which doesn't absorb easily in the body.
How to counteract it: If you feel you may be experiencing an iron deficiency, schedule a blood test with your doctor.
If your levels are low, try making some dietary changes, such as adding more iron-rich foods such as red meat, tofu, spinach, and foods high in Vitamin C to help absorption. Iron supplements can also help.
Vitamin D
Everyone needs Vitamin D, it's a crucial vitamin that helps maintain healthy bones and teeth. It is a fat-soluble vitamin that functions like a steroid hormone. It also helps the body absorb calcium, which strengthens bone health. When exposed to sunlight, vitamin D is produced from cholesterol in your skin.
According to Harvard T.H. Chan School, vitamin D deficiency is common globally in approximately 1 billion people. Vitamin D deficiency causes weak and brittle bones and causes adult osteomalacia.
However if you live in a country or area that does not get a lot of sun exposure, there's a higher risk of experiencing this deficiency.
How to counteract it: To overcome the deficiency, you should get at least 10-30 minutes of sun exposure several times a week. If you can't get sufficient exposure then try have a tablespoon of cod liver oil a day or take vitamin D supplement.
Vitamin B12
Vitamin B12, or Cobalamin, is a water-soluble vitamin essential for blood formation, brain function, and nerve function. Our bodies need B12 to produce red blood cells and maintain a healthy nervous system.
Studies indicate that vegans and vegetarians are deficient in vitamin B12. More than 20% of adults may also be deficient because body absorption decreases with age.
How to counteract it: Try eating clams and oysters they are one of the best sources of Vitamin B12. A 3-ounce portion of cooked clams provides 1400% of the daily value.
A 60-gram slice of live clams packs more than 1000% of the DV. In contrast, one whole egg provides about 6% of the DV. If that isn't sufficient, then book an appointment with your doctor, as you may need vitamin B12 injections depending on your levels.
Calcium Deficiency
When you have low levels of calcium in your blood, you could be at risk of having a calcium deficiency. Calcium is needed by every cell in the body. It plays a crucial role in mineralising bones and teeth, especially during rapid growth. The heart, muscles, and nerves could not function correctly without calcium.
Calcium deficiency, known as hypocalcemia, is common worldwide, affecting children and adults. In the UK, many older adults, particularly women, are at risk of calcium deficiency, which can lead to osteoporosis and increased fracture risk.
How to counteract it: Boned fish is the best dietary source of calcium. 92 grams of boned fish contain 44% of the calcium. Dairy products provide 35%. Dark green vegetables are also a great source of calcium.
Magnesium
Magnesium is an important mineral involved in over 300 enzymatic reactions in the body. Low magnesium intake can lead to several health conditions, such as diabetes, metabolic syndrome, and heart disease.
Low magnesium levels are pervasive among hospitalised patients. Some studies report that 9-65% of these patients are deficient in magnesium.
How to counteract it: Try eating whole grains like oats, they contain 74% of magnesium. Nuts and dark chocolates are also a great source of magnesium. If you can't get enough magnesium from certain foods there are supplements you can take such as magnesium glycinate, magnesium citrate, and magnesium oxide.
Final thoughts
Overall, it is possible to be deficient in almost any nutrient, but the deficiencies listed above are the most common and significantly impact health. To prevent deficiency, it's essential that you have a healthy diet and maintain a balance of various nutrient-rich foods.
If you find you can't get sufficient intake, supplements can help effectively meet your nutritional needs. However, we suggest speaking to your doctor first. A healthcare professional can help you with proper testing and provide advice on dietary changes or supplements.
Interested in knowing more about getting the right nutrients? Check out our article on the most important minerals.