A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient, such as certain vitamins, minerals, etc. Deficiencies can lead to health problems, depending on what your body is lacking of.
The body requires many different vitamins and minerals that are crucial for maintaining and preventing disease. These vitamins and minerals are often referred to as micronutrients. They aren’t produced naturally in the body, so you have to get them from your diet.
A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient. Deficiencies can lead to a variety of health problems. These can include problems of digestion, skin problems, stunted or defective bone growth, and even dementia.
The amount of each nutrient you should consume depends on your age. But sometimes your body is unable to absorb certain nutrients even if you are consuming them.
TYPES OF NUTRITIONAL DEFICIENCY
It’s possible to be deficient in any of the nutrients that your body needs. Some common types of nutritional deficiencies include:
● Vitamin A Deficiency
Vitamin A is a group of nutrients that is crucial for eye health and functioning and reproductive health in men and women. It also plays a part in strengthening the immune system against infections. According to the WHO, a lack of vitamin A is the leading cause of preventable blindness in children. 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
Another common nutritional deficiency occurs with vitamin B-1, also known as thiamine. Thiamine is an important part of your nervous system. It also helps your body turn carbohydrates into energy as part of your metabolism.
A lack of thiamine can result in weight loss and fatigue, as well as some cognitive symptoms such as confusion and short-term memory loss. Thiamine deficiency can also lead to nerve and muscle damage and can affect the heart. Thiamine deficiency can most often be seen in those who chronically abuse alcohol. 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. Thiamine deficiency is a common cause of Wernicke-Korsakoff syndrome.
● Vitamin B-3 (Niacin) Deficiency
Vitamin B-3 (niacin) is another mineral that helps the body convert food into energy. A severe deficiency of niacin is often referred to as pellagra. Niacin is found in most proteins. As a result, this condition is rare in meat eating communities. Symptoms of pellagra include diarrhoea, 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, often referred to as folate (folic acid is the synthetic form found in supplements or fortified foods), helps the body create red blood cells and produce DNA. It also helps brain development and nervous system functioning.
Folate is especially important for foetal development. It plays a crucial role in the formation of a developing child’s brain and spinal cord. Folate deficiency 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
Pregnant women and women of childbearing age sometimes don’t consume enough folate for a healthy pregnancy. The National Institutes of Health (NIH) recommend that women who are pregnant or who may become pregnant consume up to 400 mg of folate or folic acid each day to help prevent birth defects.
● Vitamin B12 Deficiency
Vitamin B12 (also called cobalamin) is naturally found in many animal products, including fish, meat, poultry, eggs and dairy items; it is generally not found in plant foods. Fortunately for vegans, fortified breakfast cereals and some nutritional yeast products also contain vitamin B12. The vitamin is required for proper red blood cell formation, neurological function and DNA synthesis. Deficiency of this important vitamin is common, affecting up to 15 percent of the general population.
Symptoms of vitamin
B12 deficiency include megaloblastic anemia, fatigue, weakness, constipation, loss of appetite and weight loss. Neurological problems like numbness and tingling in the hands and feet can also occur. Other symptoms include difficulty maintaining balance, depression, confusion, dementia, poor memory and soreness of the mouth or tongue. Vitamin B12 has also been linked to Alzheimer’s disease.
● Vitamin C Deficiency
Citrus fruits, tomatoes, tomato juice and potatoes are major sources of vitamin C. Other good contributors include red and green peppers, kiwi, broccoli, strawberries and Brussels sprouts. Vitamin C is not naturally found in grains, but it is added to some fortified breakfast cereals.
The body uses vitamin C for the biosynthesis of collagen, L-carnitine and certain neurotransmitters, and it is also involved in protein metabolism. In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and improves the absorption of nonheme iron.
Vitamin C deficiency causes scurvy, the symptoms of which include fatigue, malaise, inflammation of the gums, loosening or loss of teeth, joint pain, and poor wound healing. Although scurvy is no longer the scourge it once was, but narrowly chosen diets and bulimia among teens has created a scurvy resurgence. It can also afflict alcoholics or older people whose ability to absorb vitamin C has diminished from excessive medications or poor eating habits.
● Vitamin D Deficiency
Vitamin d deficiency is a worldwide problem, but dark skinned individuals are at a higher risk of vitamin D deficiency.
Vitamin D is essential for healthy bones. It helps the body maintain the 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. Osteoporosis, caused by a lack of calcium and vitamin D, can lead to porous and fragile bones that break very easily.
This vitamin is found naturally in only a few foods. Foods that contain it include:
- fish liver oils
- fatty fish
- mushrooms
- egg yolks
- liver
Many dairy products are fortified with vitamin D.
Ultraviolet light from the sun is also a source of vitamin D. Research suggests that five to 30 minutes of sun exposure twice a week on the face, arms, neck, or back can provide you with enough vitamin D. (Although recommended for UV protection, sunscreen does hinder vitamin D absorption from sunlight through the skin, so spend a few minutes in the sun prior to sunscreen for optimal vitamin D absorption).
● Calcium Deficiency
Calcium helps your body develop strong bones and teeth. It also helps your heart, nerves, and muscles work they way they should. A calcium deficiency often doesn’t show symptoms right away, but it can lead to serious health problems over time. If you aren’t consuming enough calcium, your body will use the calcium from your bones instead, leading to bone loss.
Calcium deficiencies are related to low bone mass, weakening of bones due to osteoporosis, convulsions, and abnormal heart rhythms. They can even be life-threatening. Postmenopausal women experience greater bone loss due to changing hormones and have more trouble absorbing calcium. 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.
● Iron Deficiency
The most widespread nutritional deficiency worldwide is iron deficiency. Iron deficiency can lead to anemia, a blood disorder that causes fatigue, weakness, and a variety of other symptoms.
Iron is found in foods such as dark leafy greens, red meat, and egg yolks. It helps your body make red blood cells. When you’re iron deficient, your body produces fewer red blood cells. The red blood cells it produces are smaller and paler than healthy blood cells. They’re also less efficient at delivering oxygen to your tissues and organs.
According to the World Health Organisation (WHO), over 30 percent of the world’s population suffers from this condition. In fact, it’s the only nutritional deficiency that is prevalent in both developing and industrialised countries. Iron-deficiency anemia affects so many people that it’s now widely recognised as a public health epidemic.
References:
www.healthline.com
www.mnn.com
