Nutrient Deficiencies and Ways to Prevent Them

The nutrient requirements for individual nutrients have been established in the 2020 publication of the Food Standards for the Polish population and their application. The primary cause of nutritional deficiencies is an unbalanced diet. Food deficiencies are a serious issue, particularly in African countries. In Poland, nutritional deficiencies due to insufficient food supply can occur, for instance, when implementing restrictive, low-calorie diets for weight reduction. Unfortunately, an adequate amount of food does not guarantee access to all necessary nutrients. Overconsumption of processed foods, avoiding fruits and vegetables, or following an elimination diet can also lead to deficiencies. Other risk factors include stress, excessive alcohol consumption, or advanced age.

Calcium carbonate is an inorganic chemical compound composed of calcium, carbon, and oxygen. It is the main component of bones and teeth. The majority of calcium carbonate in the body is found in the bones. Calcium ions present in body fluids participate in the blood clotting process, regulate the production of neuroprotectors, affect muscle contraction, and also support the proper functioning of digestive enzymes. An inadequate amount of calcium in extracellular fluids is dangerous, as in such a case the body takes it from the bones, which leads to a decrease in bone density and osteoporosis. Calcium deficiency increases the risk of developing obesity, type 2 diabetes, and some cancers. The calcium requirement for an adult is 1000 mg per day, while in people over 75 years of age it increases to 1300 mg per day. To prevent deficiency, it is advisable to include dairy products in the diet. Vegan people should opt for soy products – soy milk, tofu, preferably fortified with calcium, green vegetables such as broccoli or parsley, and nuts.

Magnesium is a micronutrient of critical importance that plays a central role in many physiological processes by regulating the work of more than 300 enzymes as a major intracellular cation. It has a significant impact on nerve conduction, muscle contraction, heart function, and blood pressure. Magnesium deficiency can lead to impaired functioning of the nervous, muscular, and cardiovascular systems, manifesting as heart rhythm disorders, tremors, and muscle contractions. Long-term magnesium deficiency increases the risk of hypertension, stroke, heart failure, insulin resistance, type 2 diabetes mellitus, and neuropathy. To prevent deficiencies, it is necessary to consume magnesium-rich products such as nuts, cocoa, dark chocolate, legumes, green vegetables, and whole-grain products. Large amounts of alcohol and caffeine can increase the excretion of magnesium in urine. The absorption of magnesium is improved by the presence of soluble fiber, protein, and lactose. The magnesium content in selected products is: – pumpkin seeds 540 g/100 g, – sunflower seeds 359 g/100 g, – buckwheat 218 g/100 g, – white beans 169 g/100 g, – dark chocolate 165 g/100 g, – walnuts 140 g/100 g

Iron, a metal from the transition group, is present in the human body, where it is found, among other things, in hemoglobin, the red blood pigment, allowing it to transport oxygen. Additionally, it is present in myoglobin and tissue enzymes. It is stored in the form of ferritin. Iron deficiency is more common in women, mainly due to blood loss during menstruation. There are two types of iron in food: heme, of animal origin, and non-heme, of plant origin. Heme iron is better absorbed than non-heme. The bioavailability of iron is increased in the presence of vitamin C. The requirement for iron is 6 mg per day for men and 18 mg per day for women of childbearing age. The iron content in selected products is: – sesame 17.9 mg/100g, – chicken liver 11.6 mg/100g, – cocoa 10.7 mg/100g, – flax seeds 5.7 mg/100g, – oat flakes 5.4 mg/100g, – parsley 5.3 mg/100g, – sardines 3 mg/100g, – mackerel 2.3 mg/100g, – eggs 2.2 mg/100g.

Iodine is indispensable for the proper functioning of the thyroid gland. It is essential for the synthesis of thyroid hormones: thyroxine (T4) and triiodothyronine (T3). Insufficient iodine intake leads to the development of thyroid dysfunction and enlargement of the gland. Thyroid dysfunction is characterized by fatigue, drowsiness, constant feeling of cold, weight gain, difficulty concentrating, constipation, and menstrual disorders. Near the sea, iodine is provided to the body through the respiratory air. In other regions, iodine must be supplied through the diet. In Poland, due to the scale of the iodine deficiency problem, iodization of table salt was introduced in 1996. The daily requirement for iodine is 150 µg. The iodine content in selected products: – iodized table salt 2293 µg/100 g, – seaweed 150 µg/100 g, – cod 110 µg/100 g, – walnuts 17 µg/100 g, – broccoli 15 µg /100 g, – eggs 9.5 µg/100 g.

Vitamin D is a fat-soluble vitamin that also functions as a prohormone. It occurs in two forms in food: as vitamin D3 (cholecalciferol) in animal products and as vitamin D2 (ergocalcipherol) in plant products. Vitamin D plays a crucial role in the calcium-phosphorus economy, being responsible for the mineralization of bone and the proper development of the skeletal system. It has an impact on bone tissue, the nervous system, muscles, the immune system, and the cardiovascular system. A deficiency of vitamin D can lead to impaired bone mineralization, the development of rickets in children, and osteoporosis in adults. It also increases the risk of obesity, cardiovascular diseases, autoimmune diseases, and cancer. Vitamin D is synthesized in the skin under the influence of sunlight, and the recommended daily dose is 800–2000 IU (international units) per day, which corresponds to 20–50 µg cholecalciferol. During periods when sunlight is insufficient, supplementation of vitamin D is recommended.

Compounds exhibiting the biological activity of folic acid (vitamin B9) make up a group of compounds involved in the DNA building process – the synthesis of nucleic acids, purines and pyrimidines. Like other B-vitamins, they have the ability to convert homocysteine into methionine, whose diet is too high due to damage to blood vessels. If folic acid deficiency can cause fertility disorders in both men and women. It is also important for the development of the fetus in the early stages. A lack of vitamin B9 can cause neural tube defects in the baby. Therefore, the correct intake of folian is important for women of childbearing age. The need for folian is 320 µg folian equivalent per day for men and 400 µg folian equivalent per day for women. In pregnant women, the need for folian increases to 600 µg folian equivalent per day. Folian is mainly found in green leafy vegetables and legumes. The folian content in selected products: – spinach 193 µg/100 g, – white beans 187 µg/100 g, – Brussels sprouts 130 µg/100 g, – broccoli 119 µg/100 g, – peanuts 110 µg/100 g, – brown rice 53 µg/100 g, – red pepper 52 µg/100 g. The fast pace of life, poor diet based on processed products, and a lot of stress favor the occurrence of nutritional deficiencies today. If we want to take care of our health and well-being, we should follow a varied diet rich in vegetables, fruits and whole-grain products.