Nutrition Deficiencies in Modern Diets

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.