Nutrient Deficiencies
Nutritional deficiencies are not just a third world problem. They are very common for those that follow a
SAD (standard American diet) or typical western pattern diet (WPD) ). Nutritional deficiencies can occur when your body is not able to absorb or obtain from food you eat the amount of nutrients required to keep the body in optimal health.
In this blog five common nutrition deficiencies are highlighted.
VITAMIN D
Vitamin D is one of the only vitamins we can actually make ourselves, yet 25% of the general UK population may be severely deficient.
As everyone is acutely aware vitamin D is important for supporting the immune system and can help protect against chronic respiratory tract infections. Vitamin D deficiency is also linked to an increased risk of allergy and autoimmunity but why are we deficient?
Usually it is because of a lack of exposure to sunlight (think sedentary lifestyle / office work) as well as a low intake through diet.
Other factors that may contribute to low levels of vitamin D include:
* Pregnancy and breastfeeding
* Older age
* Dark / covered skin
* Obesity
* Low magnesium status
* Genetic variations
Since April, daily supplementation of vitamin D has been recommended (10 mcg/400iu). However, this is very general and I would advise getting your vitamin D levels tested so you know where you are currently. You may find out that you need to take more and monitor as you go.
Get in touch to find out the right vitamin D levels for you and how to optimise them.
ZINC
Zinc is an important trace mineral that is used by the body but is not produced or stored by the body. You therefore need to get zinc from your diet.
Zinc is important for supporting the immune system, fertility and reproduction, maintaining bone, skin and hair health as well as playing an important role in DNA synthesis, cell division, cognitive function and vision!
Zinc is an antioxidant therefore it can help to destroy 'free radicals' in the body helping to protect cells from oxidative stress as well as removing heavy toxins.
Zinc is also important for supporting carbohydrate, fatty acid and macro nutrient metabolism and as well as being important for testosterone levels in men.
Zinc deficiency is often identified by loss of appetite, growth retardation, mental lethargy, delayed healing of wounds and taste abnormalities as well as impaired immune function. Severe zinc deficiency may also cause diarrhoea, hair loss, delayed sexual maturation, impotence and eye and skin lesions.
Some of these symptoms are quite generic and could be related to a number of other health conditions but zinc levels are worth considering.
In clinic I often use a zinc taste test to asses client's levels of zinc, this allows me to be more prescriptive when creating a client's protocol.
There are a number of foods that contact zinc. Oysters, for example, contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc for most people.
Other sources include beans, nuts, seafood (crab and lobster), whole grains and dairy products. However, when looking for foods rich in zinc, it is worth noting that phytates, present in whole-grain breads, cereals, legumes, and other foods can bind zinc and stop its absorption. This means that zinc bioavailability from plant foods is lower than that from animal foods. There are a couple of things that you can do to help improve absorption from plants should this be your main source.
Interestingly digestive disorders including Crohn's disease, ulcerative colitis can decrease zinc absorption so it is important to consider suitable supplementation for these conditions when trying to heal the gut.
MAGNESIUM
Deficiency in magnesium is extensive with up to 75% of people having low levels of magnesium. Extremely low levels that could cause serious health problems are much less common thankfully.
The mineral magnesium is essential for the health of all of your cells. It supports a number of physiological processes such as the metabolism of your energy and the functioning of your muscles and nerves. Magnesium is also important (along with calcium) for the maintenance of bone and teeth plus helping to reduce fatigue or tiredness.
Magnesium may also be able to help with your stress response by reducing the over activity of your HPA axis as well as improving sleep patterns.
So why could you become deficient in magnesium? It could be due to poor dietary intake or an increased loss of it from the body. There are also a number of health problems that may be associated with a loss in magnesium including chronic diarrhoea, diabetes and celiac disease. Those that drink an excess of alcohol also have an increased risk of magnesium deficiency.
The symptoms of magnesium deficiency are usually subtle unless your levels become severely low. Symptoms may include:
* Cramps and muscle twitches
* Depression and / or anxiety
* Fatigue
* Muscle weakness
* Osteoporosis
* High blood pressure
* Irregular heart beat
* Asthma
Nutritional sources of magnesium are common. It is widely found in both plants and animal-sourced foods. The best sources are seeds and nuts, but you can also find good sources of magnesium from leafy greens, whole grains and beans.
By working with a nutritional therapist, your levels of essential minerals such as magnesium can be tested. Get in touch if you'd like more details.
IRON
Iron deficiency is shown to be an extremely common deficiency and is the most widespread cause of anemia worldwide.
Iron is a powerful mineral that is needed in order to carry out many functions within the body. It is well known for its role in supporting the creation of red blood cells and haemoglobin, but it has many other uses too such as supporting metabolism and the immune system.
A deficiency in iron can cause fatigue and tiredness, as well as reducing your cognitive function. Common causes of iron deficiency include:
* Poor nutritional intake of iron
* Restrictive diet
* Inflammatory bowel disease
* Inability to absorb iron
* Pregnancy
* Blood loss (internal bleeding or regular heavy periods)
Initially, iron deficiency anemia can be so mild that it goes unnoticed, but as the body becomes more deficient in iron and anemia worsens, the signs and symptoms intensify. These symptoms may include:
* Extreme fatigue
* Weakness
* Headaches
* Pale skin
* Fast heartbeat
* Chest pain
* Shortness of breath
* Light headedness
* Dizziness
* Cold hands and feet
* Brittle nails
* Swollen or sore tongue
* Unusual cravings for non-nutritive substances
* Poor appetite (especially children)
Including iron rich food in your diet is important, try adding these iron rich foods into your diet:
* Red meat, pork and poultry
* Seafood
* Beans
* Dark green leafy vegetables
* Dried fruit
* Peas
* Beetroot
Your body is able to absorb iron better from animal sources but you can improve iron absorption by enjoying a source of vitamin C (citrus fruit, broccoli, Brussels sprouts etc.) at the same time as eating iron rich foods.
IODINE
Studies have shown that iodine deficiency is a serious global health problem. It is estimated that 2 billion people worldwide having insufficient dietary iodine intakes!!
Iodine is an important mineral that can be found in some foods. You need iodine in order to make your thyroid hormones, which are important for controlling your metabolism, growth and many other important functions. Iodine is particularly important for the growth and development of a baby during pregnancy especially the development of a baby’s brain before birth and during the first two to three years of life.
Iodine deficiency can contribute to:
* Mental impairment
* Hypothyroidism
* Miscarriage
* Poor birth weight
Symptoms of iodine deficiency include:
* Swelling of the neck
* Hair loss
* Unexpected weight gain
* Fatigue
* Weakness
* Trouble learning / remembering
* Feeling colder than usual
* Dry flaky skin
According to the NHS, adults need 0.14mg of iodine a day and most people should be able this from enjoying a varied and balanced diet.
Foods that contain iodine include:
* Fish
* Milk
* Yoghurt
* Eggs
* Seaweed
Vegan sources of iodine can include potatoes, cereals, nuts as well as fruit and vegetables but at much lower concentrations than animal sources of iodine and optimal levels are unlikely to be obtained.
Supplementing with iodine should only be done under supervision as excess iodine can cause problems. Getting properly assessed to understand your own levels is advisable. However including iodine rich foods in your diet is recommended.