People today do not always get all of the nutrients they need from each
meal. Some people rely on packaged foods due to hectic lifestyles. A diet heavy
in nutrient-poor, refined, and highly processed foods can lead to vitamin
deficiencies. Others eat relatively clean foods from the exterior of a grocery
store. The produce found in stores may lack all the vital nutrients due to
modern farming techniques, particularly the practice of planting vegetable and
fruit varieties that increase yields but result in less nutrition per bite.
Getting the nutrients you need not only helps you avoid deficiency-related
conditions, but also may increase your energy levels, keep your immune system
in top shape and ward off chronic diseases. So eat as healthfully as you can,
and use supplements to make up for shortfalls. The common nutrients missing in
modern diets include: Vitamin D, Vitamin E, Vitamin K, Vitamin A, Vitamin C,
Calcium, Magnesium,and Zinc.
How do you know you have a deficiency? There are a few signs to look out
for, but you can contact your health care provider for a blood test to get an
accurate read.
A Vitamin D deficiency can weaken your
bones, muscles and immune system. Vitamin D may protect against chronic
conditions like heart disease and cancer, too.
Signs of deficiency in Vitamin E are most common in people who have
trouble absorbing fat. The deficiency may result in nerve damage, vision
problems and weakened immunity.
Without enough Vitamin K, blood can’t clot properly if you’re injured.
Preliminary research suggests the MK-7 type may help prevent atherosclerosis
and osteoporosis.
Deficiencies in Vitamin A can decrease night vision and immune function.
People can convert beta-carotene from fruits and vegetables to vitamin A, but
this ability is reduced in as many as 27–45 percent of people, based on their
genetics.
Obvious signs of vitamin C deficiency—swollen, bleeding gums and limb
pain—typically don’t appear unless daily intake is very low (below 10 mg) for
several weeks. But preliminary research suggests a low intake may contribute
to low-back pain because your body needs vitamin C for healthy ligaments,
tendons and bones.
Over time, calcium shortfalls can increase risk of osteoporosis and bone
fractures. But supplement in moderation. Some evidence suggests excess calcium
intake from supplements may harm heart health, possibly by depleting magnesium.
Shortfalls of magnesium may show up as muscle cramps and twitches,
anxiety, fatigue, irritability, poor concentration and headaches, among other
symptoms. Long-term use of acid-reflux drugs called proton pump inhibitors may
lead to magnesium deficiency.
Zinc
deficiency may show up as hair loss, white spots on fingernails, poor sense of
taste, weakened immunity, wound-healing difficulty and more. In obese people,
zinc supplements may improve sensitivity to insulin, a hormone that keeps blood
sugar from spiking
Marsha McCulloch, RD researched the deficiencies in our
diets and the supplements that will help people balance out their diet. Follow
the hyperlink to read more from Delicious Living and New Hope Network.
