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Common dietary deficiencies How to effectively prevent them
Table of Contents
1. There's a shortage of iron
Iron deficiency is one of the most common nutrient deficiencies in the world and particularly affects people of reproductive age, children, and pregnant women. This element is crucial for proper functioning of the body because it is involved in the production of hemoglobin, a protein that carries oxygen to red blood cells. Iron deficiencies can manifest in a variety of ways, and symptoms often develop gradually, which can be initially unnoticeable. Chronic fatigue, pale skin, difficulty concentrating, headache and dizziness, heartburn, cold feet, hand and foot pain and muscle soreness are most commonly observed. (A. Kumar and 2022).2. How to prevent iron deficiency with a diet
In order to effectively prevent iron deficiency, it is advisable to adopt appropriate dietary habits that will provide the body with sufficient amounts of iron. Regular consumption of iron-rich foods, as well as paying attention to factors that help or hinder its absorption, will help to avoid deficiencies and improve health.3. Consuming the right sources of iron
The best sources of iron are animal products, especially red meat or liver, which contain heme iron in a form that is perfectly absorbable by the body. Plant products, although containing non-heme iron which is absorbed to a lesser extent, are also important to include in the daily diet. Among them are seeds of plant fibers, green leafy vegetables, seeds and seeds, nuts and dried fruits. Although the iron in these compounds is still less effective, it is important to satisfy their nutritional needs significantly.4. Increased iron absorption with vitamin C
Combine iron-rich products with vitamin C-containing products such as peppers, citrus, strawberries, broccoli or tomatoes. Vitamin C significantly improves iron absorption, which is particularly important in the context of a plant-based diet.5. Avoid products that hinder the absorption of iron
Some products can make it difficult to digest iron, so it is advisable to avoid mixing them with foods rich in this mineral. It is recommended to maintain at least an hour's interval between meals. These include coffee and tea, which contain polyphenols, and cocoa, which is a source of calcium. Both of these food groups can reduce the absorption efficiency of iron, and therefore they should be consumed separately.6. Iodine deficiency
Iodine plays a key role in the production of thyroid hormones, which affect the metabolism, growth and development of the body. It is particularly important for children during growth and for pregnant women. Its deficiency can lead to fetal development disorders, and in adults it can cause enlarged thyroid (whole) and other health problems. Symptoms of iodine deficiency may include fatigue, body growth, problems with concentration, decreased body temperature, and dry skin and hair loss.7. How to get enough iodine in your diet
Iodine is mainly found in fatty seafood, seafood and watermelons. In a vegetarian and vegan diet that excludes fish and seafood it is advisable to include seaweed, which is an excellent source of iodine. In addition, regular use of salt iodized is a simple way to provide the body with an adequate amount of this important element (G. Lisco et al. 2023).8. There's a shortage of calcium
Calcium deficiency is equally common, especially among older people and women during menopause. Calcium is critical for the proper functioning of the bone system as it is a major component of bones and teeth. It is also responsible for proper muscle function, nerve conduction, and also supports frailty and blood pressure regulation (H. Ciborowska, A. Rudnicka 2021).9. How to make up for the calcium deficiencies
In order to prevent calcium deficiency, it is important to maintain a proper diet and provide the body with adequate amounts of vitamin D.10. It's a calcium-rich diet
For people who don't eat garlic, a good source of calcium is green leafy vegetables such as kale, cabbage or spinach. They are especially valuable in the vegetarian and vegan diet. In addition, garlic plants, tofu, sesame, almonds, chia seeds or flaxseeds are an excellent choice for those who avoid animal products.11. Taking care of vitamin D levels
Vitamin D plays a key role in the absorption process of calcium, so care should be taken to ensure its proper levels in the body. It is found in fatty fish, egg yolks, and in some fortified products such as milk and breakfast cereals. In addition, the body produces vitamin D under the influence of sunlight, so regular exposure to daylight supports its production. In case of vitamin D deficiency, especially in winter or with limited access to the sun, it is worth considering supplementation (I. R. Grey Reid, M. J. Bolland, A. 2014).12. Vitamin B12 deficiency
Vitamin B12 deficiency is relatively common, especially in people on a vegetarian and vegan diet, as it is mainly found in animal products such as meat, fish, eggs, and poultry. vitamin B12 is essential for red blood cell production, nerve cell metabolism, and DNA synthesis. It is also essential for the proper functioning of the nervous system (A. Starostka-Tatar, B. Łz-Roszak 2023).13. A diet high in vitamin B12
In order to prevent vitamin B12 deficiency, it is important to regularly consume products that are its natural source, such as meat, fish, poultry, eggs and dairy. For people on a plant or vegan diet, it may be a good solution to enrich plant products such as plant drinks, breakfast cereals or pasteurized yeast.14. Attention from the Dietitian
From a dietary perspective, it is important to maintain a well-balanced diet that includes a wide range of products. Only a variety of foods can provide the body with a full range of essential nutrients. It is worthwhile to focus on products in different colors. The more colorful the plate, the greater the chance of getting all the vitamins, minerals and antioxidants. The diet should not be lacking in whole grains, animal or vegetable proteins, non-fatty acids and fresh vegetables and fruits.
