Nov 3, 2020
Top 4 Most Common Mineral Deficiencies– Dr. Jason Jones Elizabeth City NC, Chiropractor
Our bodies need many nutrients for overall good health, and most times we get these nutrients from certain foods. But it is quite unfortunate that many Western diets today do not contain a sufficient amount of certain minerals and vitamins that are essential for many body functions. Instead, these foods are filled with grains, saturated fats, sugar, and not enough vegetables and fruits.
The Centers for Disease Control and Prevention reported that nearly 10% of the U.S population is suffering from nutritional deficiencies. And the common mineral deficiencies vary by gender, age, and race/ethnicity.
More so, our bodies may not be getting enough nutrients due to several reasons, including:
- Health problems such as digestive disorders or kidney disease – This could hinder the absorption of certain minerals and vitamins.
- The side effect of certain medications
- Restrictive diets
- Unhealthy foods.
While your body may get enough nutrients to function optimally from a consistently healthy diet, others may need a higher amount of certain minerals or vitamins for body development.
That said, here is a list of some incredibly common mineral deficiencies:
Iron deficiency
Iron is an essential nutrient needed for the production of red blood cells. It particularly binds with hemoglobin to transport oxygen to the body cells.
There are two kinds of dietary iron, including heme iron (present only in animals and high in red meats), and non-heme iron (present in both plants and animals). The heme iron is absorbed more easily than the non-heme type.
Iron deficiencies can result in anemia, a condition in which your blood’s ability to carry oxygen drops.
Symptoms of this iron deficiency include weakness, tiredness, impaired brain function, and a weakened immune system.
You can get a good amount of heme iron from dietary sources like organ meat, red meat, canned sardines, and shellfish. You can get non-heme iron from dietary sources like seeds, beans, dark, and dark, leafy greens.
Calcium deficiency
Calcium is needed to mineralize teeth and bones, especially during a period of rapid growth. It is also essential for bone maintenance.
More so, calcium serves as a signaling molecule that supports the function of the muscles, heart, and nerves.
A survey conducted in the United States showed that fewer than 22% of teenagers, fewer than 10% of adult women above 50, and fewer than 22% of men above 50 met their daily recommended calcium intake.
Low calcium intake is common, especially among older adults and women of all ages. The symptoms are usually an increased risk of osteoporosis as you grow older.
However, some good dietary sources of calcium include dairy products, boned fish, and dark green vegetables.
Iodine deficiency
Iodine is an important mineral needed for normal thyroid function. It is also essential for the production of thyroid hormones, which are involved in bodily processes like brain development, growth, and bone maintenance.
Unfortunately, iodine deficiency affects nearly one-third of the world’s population, and it is followed by symptoms like enlarged thyroid gland, weight gain, shortness of breath, and increased heart rate. Iodine deficiency also results in developmental abnormalities and mental retardation in children.
However, some good dietary sources of iodine include fish, seaweed, eggs, and dairy.
Magnesium deficiency
Magnesium is one of the essential minerals needed by the body, particularly for bone and teeth structure. It is also involved over 400 enzymatic reactions in the body.
But studies have shown that almost half of the U.S population takes less than the recommended amount of magnesium daily.
Magnesium deficiency contributes to some conditions, including metabolic syndrome, type 2 diabetes, osteoporosis, and heart disease.
The deficiency can also be caused by drug use, disease, and reduced digestive function.
The major symptoms of magnesium deficiency include muscle cramps, abnormal heart rhythm, restless leg syndrome, migraines, and fatigue.
Some dietary sources of magnesium include:
- Nuts
- Whole grains
- Dark green, leafy vegetable
- Dark chocolate
In conclusion, you need to always be aware that you can be deficient in essential minerals, and the ones listed above are the most common. Older adults, young women, and children, vegans, and vegetarians are at higher risk of these mineral deficiencies. However, the best way to prevent deficiency is to always eat a balanced diet. Supplements may be necessary if diet alone cannot supply all the needed minerals.
You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City NC to get the best advice on how to eat right to get enough minerals and vitamins needed to stay healthy.