Many nutrients are absolutely essential for good health.
It is possible to get most of them from a balanced, real food-based diet.
However, the typical modern diet lacks several very important nutrients.
This article lists 7 nutrient deficiencies that are incredibly common.
1. Iron Deficiency
Iron is an essential mineral.
It is a main component of red blood cells, where it binds with hemoglobin and transports oxygen to cells.
There are actually two types of dietary iron:
- Heme iron: This type of iron is very well absorbed. It is only found in animal foods, and red meat contains particularly high amounts.
- Non-heme iron: This type of iron is more common, and is found in both animal and plant foods. It is not absorbed as easily as heme iron.
Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide (1, 2).
This number rises to 47% in preschool children. Unless they’re given iron-rich, or iron-fortified foods, they are very likely to lack iron.
30% of menstruating women may be deficient as well, due to monthly blood loss. Up to 42% of young, pregnant women may also suffer from iron deficiency.
Additionally, vegetarians and vegans have an increased risk of deficiency. They consume only non-heme iron, which is not absorbed as well as heme iron (3, 4).
The most common consequence of iron deficiency is anemia. The quantity of red blood cells is decreased, and the blood becomes less able to carry oxygen throughout the body.
Symptoms usually include tiredness, weakness, weakened immune system and impaired brain function (5, 6).
The best dietary sources of heme iron include (7):
- Red meat: 3 ounces (85 g) of ground beef provides almost 30% of the RDI.
- Organ meat: One slice of liver (81 g) provides more than 50% of the RDI.
- Shellfish, such as clams, mussels and oysters: 3 ounces (85 g) of cooked oysters provide roughly 50% of the RDI.
- Canned sardines: One 3.75 ounce can (106 g) provides 34% of the RDI.
The best dietary sources of non-heme iron include (7):
- Beans: Half a cup of cooked kidney beans (3 ounces or 85 g) provides 33% of the RDI.
- Seeds, such as pumpkin, sesame and squash seeds: One ounce (28 g) of roasted pumpkin and squash seeds provide 11% of the RDI.
- Broccoli, kale and spinach: One ounce (28 g) of fresh kale provides 5.5% of the RDI.
However, you should never supplement with iron unless you truly need it. Too much iron can be very harmful.
Additionally, vitamin C can enhance the absorption of iron. Eating vitamin C-rich foods like oranges, kale and bell peppers along with iron-rich foods can help maximize iron absorption.
Bottom Line: Iron deficiency is very common, especially among young women, children and vegetarians. It may cause anemia, tiredness, weakness, weakened immune system and impaired brain function.
2. Iodine Deficiency
Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones (8).
Thyroid hormones are involved in many processes in the body, such as growth, brain development and bone maintenance. They also regulate the metabolic rate.
Iodine deficiency is one of the most common nutrient deficiencies in the world. It affects nearly one-third of the world’s population (9, 10, 11).
The most common symptom of iodine deficiency is an enlarged thyroid gland, also known as goiter. It may also cause an increase in heart rate, shortness of breath andweight gain (8).
Severe iodine deficiency may also cause serious adverse effects, especially in children. These include mental retardation and developmental abnormalities (8, 10).
There are several good dietary sources of iodine:
- Seaweed: Only 1 g of kelp contains 460–1000% of the RDI.
- Fish: 3 ounces (85 g) of baked cod provide 66% of the RDI.
- Dairy: One cup of plain yogurt provides about 50% of the RDI.
- Eggs: One large egg provides 16% of the RDI.
However, keep in mind that these amounts can vary greatly. Iodine is found mostly in the soil and the sea, so if the soil is iodine-poor then the food growing in it will be low in iodine as well.
Some countries have responded to iodine deficiency by adding it to salt, which has successfully reduced the severity of the problem (12).
Bottom Line: Iodine is one of the most common nutrient deficiencies in the world. It may cause enlargement of the thyroid gland. Severe iodine deficiency can cause mental retardation and developmental abnormalities in children.
3. Vitamin D Deficiency
Vitamin D is a fat-soluble vitamin that works like a steroid hormone in the body.
It travels through the bloodstream and into cells, telling them to turn genes on or off.
Almost every cell in the body has a receptor for vitamin D.
Vitamin D is produced out of cholesterol in the skin when it is exposed to sunlight. So people who live far from the equator are highly likely to be deficient, since they have less sun exposure (13, 14).
In the US, about 42% of people may be vitamin D deficient. This number rises to 74% in the elderly and 82% in people with dark skin, since their skin produces less vitamin D in response to sunlight (15, 16).
Vitamin D deficiency is not usually visible. The symptoms are subtle and may develop over years or decades (17, 18).
Adults who are deficient in vitamin D may experience muscle weakness, bone loss and increased risk of fractures. In children, it may cause growth delays and soft bones (rickets) (17, 20, 21).
Also, vitamin D deficiency may play a role in reduced immune function and an increased risk of cancer (22).
Unfortunately, very few foods contain significant amounts of this vitamin.
The best dietary sources of vitamin D are (23):
- Cod liver oil: A single tablespoon contains 227% of the RDI.
- Fatty fish, such as salmon, mackerel, sardines or trout: A small, 3-ounce serving of cooked salmon (85 g) contains 75% of the RDI.
- Egg yolks: One large egg yolk contains 7% of the RDI.
People who are truly deficient in vitamin D may want to take a supplement or increase their sun exposure. It is very hard to get sufficient amounts through diet alone.
Bottom Line: Vitamin D deficiency is very common. Symptoms include muscle weakness, bone loss, increased risk of fractures and soft bones in children. It is very difficult to get sufficient amounts from diet alone.
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