10 Most Common Nutrient Deficiencies and How to Fix Them

The ideal way of ensuring that you are providing your body with all the nutrients it needs to function properly, is by consuming a healthy, balanced daily diet.

In fact, according to many experts, the whole reason people suffer from all kinds of deficiencies, is that they don’t eat the right way.

And yet, even if you do eat a well-balanced diet, many other factors can have an effect on your body’s ability to store nutrients. Namely, processed instead of fresh products, as well as the way your food is stored.

That’s why we’ve provided you with a list of the nutrients, explaining why they are important and naming the most common deficiency symptoms.

We’ve also given you food options for getting your nutrient levels at the height they should be. Of course, your other option is taking supplements, but the natural way is always better.

One more thing worth mentioning: even if you recognize the symptoms, you should still schedule a doctor’s appointment as one cannot diagnose a vitamin deficiency on their own.

Your doctor can offer a way to get those nutrients you need while still taking into account your medical history and personal health.

1. Vitamin B12

It is extremely vital since it aids in the making of neurotransmitters in your brain as well as helping your DNA production.

Common Symptoms:

  • Anemia
  • Memory loss
  • Swollen tongue
  • Having trouble walking and balancing
  • Feeling weak
  • Paranoia
  • Fatigue
  • Hallucinations
  • Numbness in extremities

According to several doctors, more and more individuals are suffering from this deficiency, due to weight-loss surgery or choosing a vegan lifestyle. Since vitamin B12 is found mostly in animal-based products, try and consume more milk, poultry, meat, and fish.

And if you happen to be vegan, you can opt for meat substitutions, nondairy milk and breakfast cereals to keep your levels in check.

2. Magnesium

It’s essential for helping detoxify your system from environmental toxins, as well as preventing cardiovascular diseases and migraines. Certain studies report that it may even reduce the diabetes risk for those with prediabetes. And yet, as much as 80% of the population is deficient.

Common symptoms:

  • Feeling weak
  • Fatigue
  • Vomiting and nausea
  • Decreased appetite

And in more severe cases:

  • Muscle cramps
  • Seizures
  • Numbness
  • Low potassium and calcium levels
  • Personality changes
  • An abnormal heart rhythm

The good news is that you don’t have to take supplements to get these levels back on track. You can choose the healthier, natural option.

Namely, stock up on dark leafy greens (such as spinach, seaweed, and swiss chard), as well as certain types of nuts, seeds and beans (sunflower, sesame and pumpkin seeds). And let’s not forget the almighty avocado.

3. Vitamin D

The most natural way to obtain sufficient levels of this vitamin is to allow the sunshine to bathe your skin for a while. This vitamin plays a vital role in maintaining the health of your bones, and many experts believe a lack thereof can lead to osteoporosis.

Common symptoms:

  • Fatigues and weak muscles
  • Feeling weak
  • Obesity
  • Poor immune system
  • Feeling depressed
  • Being over 50
  • Head sweating

So go out there and soak up the sun. But remember, you only need an amount which will make your skin darker by just one shade. More than that can be harmful instead of beneficial. Food alternatives include fatty fish, as well as fortified yogurt and milk.

4. Iron

It is extremely important for all of us, thanks to its role in aiding our bodies to produce enough red blood cells. When one’s iron levels happen to be low, it can cause serious health issues, due to the fact that one’s body is unable to carry enough oxygen.

Common symptoms:

  • Dull, sparse and thin hair
  • A pale complexion
  • Feeling fatigued

In order to up your intake of iron naturally, go for foods like spinach, oysters, beef, beans (kidney beans, white beans), chickpeas and lentils.

5. Calcium

We bet you’ve already been informed that calcium is vital for your bones’ strength. But did you know it’s also important for controlling your nerve and muscle function.

Common symptoms:

  • Muscle cramps
  • Feeling fatigued
  • Poor appetite
  • An abnormal heart rhythm

Eating raw, whole foods such as leafy green vegetables is one of the best ways to optimize one’s calcium. Other ways are wheat grass, carob, the pith of citrus fruits and, yes, milk!

If you’d rather go with a supplement, make sure to consult with your doctor first on the proper dosage, as too much can lead to a stroke or heart attack.

6. Folate

Its other name is folic acid. It has a great importance for any women who happen to be pregnant. It keeps one’s red blood cells in check (as well as other cells), and a lack of folic acid may lead to neural tube defects in the unborn child.

Common symptoms:

  • Mouth ulcers
  • Gray hair
  • Swollen tongue
  • Feeling fatigued
  • Poor growth

Other than your option of taking a supplement, you can opt for leafy greens, oranges, lentils, beans, and fortified cereals.

7. Vitamin E

It is crucial when it comes to maintaining your brain’s health. It also supports one’s normal cholesterol levels and protects one from aging too quickly.

Common symptoms:

  • Loss of muscle mass
  • Weakness in muscles
  • Trouble keeping balance while walking
  • Vision problems
  • Abnormal eye movements

Once again, besides taking a supplement, your better option is through your food. For instance, nuts (almonds, hazelnuts, pecans, and walnuts), olive oil, seeds, green vegetables, and legumes.

8. Vitamin A

This is probably the most underrated nutrients of them all. And yet it is so helpful for the functioning of a large number of your body’s vital systems.

For example, our reproductive system, as well as our immune system, cannot function properly without it. It protects us against infections and ensures the proper health of our eyes. Furthermore, it is especially important for women who are either pregnant or plan on getting pregnant.

Common symptoms:

  • Hazy vision
  • Night blindness
  • Feeling fatigued
  • Soreness in the eyes
  • Swollen tongue and dry lips
  • Thick, dry, and scaly skin

There are plenty of sources from which to obtain this vitamin: sweet potatoes, carrots, eggs, milk, green vegetables, pumpkins, peaches, papaya, and apricots.

9. Vitamin C

We cannot stress just how important this vitamin is. It maintains the health of your bones, teeth, and cartilage as well as being in charge for the repair and growth of all bodily tissues. It has also been linked to less skin dryness and wrinkling.

And since our bodies are unable to naturally produce vitamin C, it is of crucial importance that we integrate sufficient amounts of it into our daily diet.

Common symptoms:

  • Swollen gums
  • Bleeding gums
  • Easy bruising
  • Dry, splitting hair
  • Rough and scaly skin
  • Dry, red spots on the skin
  • Slow healing of wounds
  • Gingivitis

Vitamin C is present in citrus fruits, broccoli, berries, Brussel sprouts, leafy green vegetables, and red and green peppers.

10. Zinc

Much like magnesium, zinc plays a key role in the proper functioning of many of our body’s systems. For example, it is vital for a healthy immune system. It also plays a chief role when it comes to cell growth, cell division, the breakdown of carbs and the healing of wounds. It is also important for pregnant women.

Common symptoms:

  • Frequent illness
  • Recurring infections
  • Problems with the senses (especially smell and taste)
  • Lack of appetite
  • Slow wound healing
  • Stagnated growth

So, to avoid any zinc deficiencies, simply stock up on: pork, lamb, beef, legumes, beans, oysters (though the last option is not advised during pregnancies).

There you have it, folks. We sincerely hope this information was useful to you. Stay healthy put there.

Source: Remedy Daily | Box Life Women | Derm Net NZ | Dr. Axe | Dr.Mercola | Everyday Health