Some common types of nutritional deficiencies include:
Iron Deficiency
Iron deficiency is the most widespread nutritional deficiency worldwide. This deficiency can lead to anemia, a blood disorder that causes fatigue, weakness, and a variety of other symptoms.
Iron is responsible for making healthy red blood cells and are found in foods such as dark leafy greens, red meat, and egg yolks. If you lack enough iron, your red blood cells will be smaller and paler. They are also less efficient at delivering oxygen to your tissues and organs.
Vitamin A Deficiency
Vitamin A is a well known nutrient responsible for the eye functioning and in the reproductive health of men and women. It also plays a part in strengthening the immune system against infections. According to the WHO, the leading cause of preventable blindness in children is the lack of vitamin A. Pregnant women who are deficient in vitamin A have higher maternal mortality rates as well.
For newborn babies, the best source of vitamin A is breast milk. For everyone else, it’s important to eat plenty of foods that are high in vitamin A. These include: milk; eggs; green vegetables, such as kale, broccoli, and spinach; orange vegetables like carrots, sweet potatoes, and pumpkin; reddish yellow fruits, like apricots, papaya, and peaches
Vitamin B-1 (Thiamine) Deficiency
Vitamin B-1 (Thiamine) Deficiency is another common nutritional deficiency. Thiamine is an important part of your nervous system. It also helps your body turn carbohydrates into energy as part of your metabolism. Thiamine deficiency is a common cause of Wernicke-Korsakoff syndrome.
Deficient thiamine in your body can result in weight loss and fatigue, as well as some cognitive symptoms such as confusion and short-term memory loss. It can also lead to nerve and muscle damage and can affect the heart. Alcohol reduces the absorption of thiamine. The body’s ability to store thiamine in the liver and the body’s ability to convert thiamine to a usable form.
Many breakfast cereals and grain products are fortified with thiamine. Pork is also a good source of the vitamin B-1
Vitamin B-3 (Niacin) Deficiency
Vitamin B-3 or niacin is another mineral that helps the body to convert food into energy. Pellagra is a result of severe deficiency of niacin. Niacin is found in most proteins. In this case, this condition is rare in meat eating communities. Symptoms of pellagra include diarrhea, dementia, and skin problems. You can usually treat it with a balanced diet and vitamin B-3 supplements.
Vitamin B-9 (Folate) Deficiency
Vitamin B-9 is often referred to as folate. This folic acid is the synthetic form found in supplements or fortified foods. It helps the body create red blood cells and produce DNA. It also play a role in brain development and nervous system functioning.
Folate is also important for fetal development. It plays a crucial role in the formation of a developing child’s brain and spinal cord. Deficiency of Folate can lead to severe birth defects, growth problems, or anemia.
You can find folate in foods including: beans and lentils; citrus fruits; leafy green vegetables; asparagus; meats such as poultry and pork; shellfish; fortified grain products
Vitamin D Deficiency
Healthy bones requires Vitamin D. It also helps in maintaining the bodys’ right levels of calcium in order to regulate the development of teeth and bones. A lack of this nutrient can lead to stunted or defective bone growth. Lack of calcium and vitamin D can lead Osteoporosis,porous and fragile bones that break very easily.
Vitamin D is found naturally in only a few foods. Foods with vitamin D include fish liver oils, fatty fish, mushrooms, egg yolks and liver
Calcium Deficiency
Calcium is for stronger teeth and bones. It also helps your heart, nerves, and muscles to function well. A calcium deficiency doesn’t show symptoms right away, but it can lead to serious health problems later on. If you are not consuming enough calcium, your body will use the calcium from your bones instead that leads to bone loss.
Calcium deficiencies resulted to low bone mass, weakening of bones due to osteoporosis, convulsions, and abnormal heart rhythms. They can even be life-threatening. Women experience greater bone loss at their postmenopausal due to the changing of hormones. They also have more trouble absorbing calcium at this stage.
The best sources of calcium are dairy products such as milk, yogurt, cheese, calcium-set tofu, and small fish with bones. Vegetables like kale and broccoli also have calcium, and many cereals and grains are calcium-fortified.
What Are the Symptoms of Nutritional Deficiencies?
The symptoms depends upon the lacking nutrient of the body. However, there are some general symptoms you might experience, including:
- pallor (pale skin)
- fatigue
- weakness
- trouble breathing
- unusual food cravings
- hair loss
- periods of lightheadedness
- constipation
- sleepiness
- heart palpitations
- feeling faint or fainting
- depression
- tingling and numbness of the joints
- menstrual issues (such as missed periods or very heavy cycles)
- poor concentration
You may display all of these symptoms or only groups of them. Most people adapt to the symptoms that cause the condition to go undiagnosed. You should schedule a checkup with your doctor if you experience prolonged periods of fatigue, weakness, or poor concentration. These symptoms could be a sign of the beginning of a serious deficiency.