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The most common dietary deficiencies how to effectively prevent them
Table of Contents
1. There's a shortage of iron
Iron deficiency can manifest itself in a variety of ways, and symptoms often develop gradually so that they may not be noticeable at first. Kumar et al. 2022) This element is critical to the proper functioning of the body because it is involved in the production of hemoglobin, a protein that carries oxygen in red blood cells. Chronic fatigue, pale skin, difficulty concentrating, dizziness, hair loss, cold hands and feet, and muscle weakness are the most common causes of iron deficiency in the world.2. How to prevent iron deficiency with a diet
In order to effectively prevent iron deficiency, it is important to adopt appropriate dietary habits that will provide the body with sufficient iron. Regular consumption of iron-rich foods, as well as attention to factors that promote or hinder its absorption, will help to avoid deficiencies and improve health.3. Consuming the right sources of iron
Vegetable products, although they contain non-chemical iron, which is less absorbed, should also be included in the daily diet. Although the absorption of iron from these products is less effective, their regular consumption can still make a significant contribution to meeting the demand for this important ingredient. The best sources of this ingredient are animal products, especially red meat or liver, which contain heme iron in a form that is perfectly absorbable by the body.4. Increased iron absorption with vitamin C
This way of preparing meals makes it possible to maximize the potential of iron and supports the proper functioning of the body. Vitamin C significantly improves iron absorption, which is particularly important in the context of a plant-based diet. It is worth combining products rich in iron with products containing vitamin C, such as peppers, citrus, strawberries, broccoli or tomatoes.5. Avoid products that hinder the absorption of iron
These include coffee and tea, which contain polyphenols, and soda, which is a source of calcium. The introduction of these simple principles into everyday life will help to effectively prevent iron deficiency and support the proper functioning of the body (H. Rudnicka 2021). It is recommended to maintain at least a fair interval between their consumption. Both of these food groups can reduce the absorption efficiency of iron, so they should be consumed in separate meals. Ciborowska, A. Some products can make absorption of iron difficult, so it is advisable to avoid mixing them with nutrients rich in this mineral.6. Iodine deficiency
Its deficiency can lead to fetal developmental disorders, and in adults it can cause enlargement of the thyroid gland (wool) and other health problems. In severe deficiencies, there may be enlargment of the gland, which is the result of an attempt to compensate for the lack of iodine by producing more thyroid hormones. Iodine deficiency plays a key role in the production of thyroid hormone that affects metabolism, growth and development of the body. Symptoms of iode deficiency may include fatigue, weight gain, problems with concentration, decreased body temperature, as well as dry skin and hair loss.7. How to get enough iodine in your diet
In addition, regular use of iodized salt is a simple way to provide the body with an adequate amount of this important element (G. Iodine is mainly found in fatty seafood, seafood and watermelons, Lisco et al. 2023).8. There's a shortage of calcium
It is also responsible for the proper functioning of muscles, nerve conduction, and also supports fragility and blood pressure regulation (H. Rudnicka 2021). Calcium deficiency also leads to bone weakness, which increases the risk of fracture and osteoporosis, especially in the elderly.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
They are particularly valuable in the vegetarian and vegan diet. It is also worth reaching for highly mineralized water and fortified plant drinks, such as soybeans, almonds, or rice (H. Rudnicka 2021). For people who don't eat garlic, green leafy vegetables such as kale, cabbage, or spinach are a good source of calcium.11. Vitamin B12 deficiency
It is also essential for the proper functioning of the nervous system (A. Łabuz-Roszak 2023). The most common ones include: weakness, fatigue, dizziness, problems with concentration, and tingling in the hands and feet. Starostka-Tatar, B. 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, eggs, and fish.12. A diet high in vitamin B12
For people who do not consume products of animal origin, vitamin B12 supplementation is also recommended, as a deficiency can lead to serious health consequences (NIH 2024). For those on a plant or vegan diet, a good solution can be to enrich plant products such as plant drinks, breakfast cereals or pasteurized yeast. To prevent vitamin B12, it is important to regularly consume foods that are its natural source, such as meat, fish, poultry, eggs, and yeasts.
