We have been talking a lot about the nutritional values of various foods. Foods that are rich in nutrients are good for the human body. What we are discussing today is common nutritional deficiencies. We also look at how to know you lack some important nutrients.
Did you know that nutritional deficiencies can ultimately lead to some serious ill conditions?
Don’t panic. We have also provided how to prevent those nutritional deficiencies.What are nutritional deficiencies?
Let us look at it this way.
The human body needs different vitamins and mineral for development. Also, to prevent disease. The body does not produce these vitamins and minerals naturally. So we call them micro-nutrients.
So where do we get them from? Our diets.
Nutritional deficiency happens when the body does not absorb or get the necessary nutrients from food. This can lead to a number of health problems. Example; skin disorders, digestion problems, stunted growth and dementia.
The amount of each nutrient you need depends on your age.
What are the general causes of nutritional deficiencies?
The general causes of nutritional deficiencies include;
- a poor diet without essential nutrients,
- some disease conditions
- medication that reduces absorption
- pregnancy which can also cause a deficiency if the body diverts nutrients to the fetus.
The body is able to store some nutrients. So you may not notice deficiency until the body has been without the nutrient for some time.
Nutritional Deficiencies and PreventionNow, let us be more specific with nutritional deficiencies.
Read on. You will soon learn and be able to identify some common nutritional deficiencies and how to prevent nutritional deficiencies.
Iron deficiency
This nutritional deficiency is very common across the world. This deficiency causes anaemia.
When you lack iron, your body does not produce enough red blood cells. Your body only produces smaller and paler red blood cells. In this condition, your blood is not able to carry oxygen to the tissues and organs.
Over 30% of the world’s population is anaemic. Many of these people have an iron deficiency. (WHO)
Signs and Symptoms
This is a blood disorder that causes tiredness and weakness and other symptoms.
Prevention
You can get iron in foods such as dark leafy greens like “kontomire” and spinach. Also from red meat and egg yolks. Iron helps the body to make red blood cells.
Vitamin A deficiency
Vitamin A is very important for your eye health and functioning. It is also important for reproductive health in men and women. Again, it makes the immune system stronger to fight infections.
Signs and Symptoms
The lack of Vitamin A can cause blindness in children. In pregnant women, vitamin A deficiency can increase maternal mortality.
Prevention
Beta carotene is a nutrient that works as an antioxidant. You can get beta carotene from red, orange, yellow, and dark green plant produce. The body can convert Beta carotene to vitamin A in the body when the body needs it.
Eat foods that are high in vitamin A. The food includes;
- milk
- eggs
- green vegetables, such as kale, broccoli, and spinach
- orange vegetables, such as carrots, orange-fleshed sweet potatoes and pumpkin
- reddish-yellow fruits, such as apricots, papaya, peaches, and tomatoes
Give new-born babies enough breast milk. A good source of vitamin A.
Vitamin B-1 (Thiamine) deficiency
Another common nutritional deficiency occurs with vitamin B-1 (thiamine). Thiamine is very important for your nervous system. It also helps your body turn carbohydrates into energy.
Signs and Symptoms
How do you know you lack thiamine.
You will lose weight. Tiredness, confusion and short-term memory loss are some of the signs and symptoms.
Thiamine deficiency can also cause nerve and muscle damage and can affect the heart.
Prevention
Taking a lot of alcohol can cause thiamine deficiency. Alcohol does not help the body to absorb thiamine. The body is not able to store thiamine in the liver. The body is not able to convert thiamine for the body to use.
Good sources of thiamine include; eggs, legumes, nuts, seeds and wheat germ and pork.
Vitamin B-3 (Niacin) deficiency
Vitamin B-3 (Niacin) helps the body to convert food into energy. A severe deficiency in niacin causes the disease condition pellagra.
Signs and Symptoms
Diarrhoea, dementia, and skin disorders are all symptoms of pellagra. You can treat it with a balanced diet and vitamin B-3 supplements.
Prevention
Niacin is found in most animal proteins. It is also in peanuts. Eat enough animal product or peanuts.
Vitamin B-9 (Folate) deficiency
Vitamin B-9 helps the body create red blood cells and produce DNA. They often call it folate. Folate also helps brain development and nervous system functioning. Folic acid is the synthetic form. You can get it from supplements or fortified foods.
Signs and Symptoms
Folate plays an important role in foetal development. It helps in the formation of a child’s brain and spinal cord. Deficiency in folate can cause severe birth defects, growth problems or anaemia.
Prevention
You can find folate in the following foods:
- beans and lentils
- citrus fruits
- leafy green vegetables
- asparagus
- meats, such as poultry and pork
- shellfish
- fortified grain products
- whole grains
Although beans are good, it is better to cook the dried beans for your food than the canned ones. Those contain much folate than the ones in cans. Pregnant women should consume more foods with high folate. This helps prevent birth defects.
In some people, their bodies are not able to convert folate for the body to use. In this case, you can take a supplement of methylated folate to prevent deficiency.
Vitamin B-12 (Cobalamin) deficiency
Vitamin B-12 helps the body to make enough healthy red blood cells. Deficiency is common among people who:
- do not eat meat (vegan)
- have gone through gastric surgery
- are over 60 years of age
- have diabetes and take metformin (Glucophage)
- have a long history of antacid use
- lack intrinsic factor.
**Intrinsic factor is a transport protein secreted by the stomach cells. It binds to B-12 and takes it to the small intestine for absorption. This is the way the body is able to absorb and use B-12.
You need to take enough calcium in your food. You need it so that intrinsic factor can help the small intestines to absorb vitamin B-12.
Signs and Symptoms
If you lack vitamin B-12 you may get the condition pernicious anaemia. When your body is not able to absorb vitamin B-12 you can suffer from that condition. It is common in people with autoimmune disorders and inflammatory or digestive diseases.
Symptoms include:
- extreme tiredness and weakness
- dizziness
- shortness of breath
- weight loss
- nausea or poor appetite
- sore, red, or swollen tongue
- pale skin
If you do not treat it early enough, it may cause irreversible damage to the nervous system. Severe symptoms include;
- difficulty walking
- muscle weakness
- irritability
- dementia
- depression
- memory loss
Prevention
Seek medical attention to check for vitamin B-12 deficiency.
You can get Vitamin B-12 from red meat and animal products. If you are vegetarian fortified plant-based milk and nutritional yeast are good for you.
Vitamin D deficiency
Another nutritional deficiency is vitamin D deficiency.
About 1 billion people in the world do not get enough vitamin D.
People with darker skin tones are at a higher risk of vitamin D deficiency, according to Harvard’s School of Public Health.
Vitamin D helps to build healthy bones. It also helps the body maintain the right levels of calcium so it can regulate the development of teeth and bones.
Signs and Symptoms
If you lack vitamin D, you can have stunted and poor bone growth.
Lack of calcium and vitamin D can cause Osteoporosis. This can lead to porous and fragile bones that break very easily.
Prevention
You can find Vitamin D naturally in a few foods. Vitamin D food includes:
- fish liver oils
- fatty fish
- mushrooms
- egg yolks
- liver
The best source of vitamin D is sunlight.
Calcium deficiency
Calcium helps your body develop strong bones and teeth. It also helps your heart, nerves, and muscles work the way they should.
Signs and Symptoms
Symptoms of Calcium deficiency does not show right away. However, it can lead to serious health problems over time. If you do not eat enough calcium, your body may use the calcium from your bones instead. This leads to bone loss.
Many bone diseases may be as a reason for calcium deficiency.
Calcium deficiency can lead to convulsions and abnormal heart rhythms. These can even be life-threatening. Postmenopausal women experience greater bone loss due to changing hormones and have more trouble absorbing calcium.
Prevention
To prevent nutritional deficiencies of calcium, eat;
- dairy products, such as milk, yoghurt, and cheese
- calcium-set tofu
- small fish with bones
Vegetables such as kale and broccoli also have calcium. Many kinds of cereal and grains are calcium-fortified. They can help to prevent nutritional deficiencies like calcium deficiency.
Reference:
Nutrient Deficiencies (Malnutrition) – healthline.com
