5 Common Nutrient Deficiencies: Signs and Sources

With access to a wide variety of foods, it might be surprising to learn that many Americans have low levels of key nutrients necessary for maintaining good health. 

According to the most recent National Health and Nutrition Examination Surveys (NHANES) report, vitamin and mineral deficiencies are more common than most realize, perhaps partly due to poor dietary choices.

At Health Meets Wellness, our team offers patient-centered nutritional counseling, offering guidance based on your unique needs and risk factors. In this post, learn how deficiencies of five common nutrients can affect your health and wellness.

Vitamin A: Better vision and more

Roughly 45% of Americans have inadequate levels of vitamin A — a vitamin well-known for its benefits for eyesight. Promoting good vision is just part of what this vitamin does. It’s also important for healthy skin and helping your heart, lungs, and other organs work as they should.

Vitamin A deficiency can cause symptoms like:

• Dry eyes and problems seeing in low light 
• Permanent vision loss
• Increased risk of serious infections
• Anemia
• Dry or rough skin texture

Severe deficiency can have life-threatening consequences.

To avoid vitamin A deficiency, make sure your diet includes plenty of liver, eggs, dairy products, and orange and yellow vegetables and fruits, like mangoes, carrots, and sweet potatoes.

Vitamin C: Keeping illness at bay

Vitamin C is best known as a disease fighter and plays a major role in keeping your immune system healthy and functioning. It’s also essential for collagen development, helping skin and other tissues heal after injuries. This latter benefit is one reason why vitamin C is found in many anti-aging skin care products.

Symptoms associated with vitamin C deficiency include:

• Joint pain
• Swollen or bleeding gums
• Increased bruising
• Fatigue

About 46% of Americans have inadequate levels of vitamin C. 

You can find vitamin C in abundance in citrus fruits, like oranges, grapefruits, lemons, and limes. However, you can also get your daily dose from strawberries, kiwi fruit, broccoli, tomatoes, and colorful bell peppers.

Vitamin D: For healthy bones and teeth

Data show an alarming 95% of Americans have inadequate vitamin D levels in their diets. Vitamin D is extremely important for strong, healthy bones and helps maintain your immune system. Low levels of vitamin D are associated with symptoms like:

• Muscle weakness
• Weak bones
• Bone pain
• Fatigue
• Depression

Your body makes vitamin D through exposure to sunlight, which is why this vitamin is often referred to as the “sunshine vitamin.” The vitamin is also available in foods like fatty fish, eggs, mushrooms, and dairy products fortified with the vitamin.

Vitamin E: A powerful antioxidant

Data show that about 84% of Americans have inadequate levels of vitamin E, a powerful antioxidant that protects their bodies and health in critical ways. Vitamin E is essential for keeping your immune system healthy and maintaining healthy blood vessels. It also helps cells communicate with each other, promoting normal cellular function.

Low levels of vitamin E can cause symptoms like:

• Nerve damage
• Numbness
• Muscle tissue damage
• Muscle weakness
• Problems with coordination

Vitamin E deficiency often happens in people with trouble absorbing nutrients from their diets, including those with bowel diseases or cystic fibrosis.

Vitamin E is found in vegetable oils, nuts and seeds. It can also be found in fortified foods, including some breakfast cereals.

Zinc: For better immune function

About 15% of Americans have low levels of zinc — a mineral that supports a healthy immune system. Zinc also aids in tissue healing and DNA synthesis.

Low levels of zinc can cause symptoms like: 

• Diarrhea
• Loss of taste or smell
• Hair loss
• Dry, flaky skin
• Vision problems
• Increased risk of infection
• Problems with memory and thinking

Zinc deficiency in infants and kids can interfere with development and lead to health problems during adulthood.

Oysters are especially rich in zinc, and you can also find the mineral in shellfish, poultry, red meat, whole grains, beans, eggs, nuts, and fortified products, like many breakfast cereals.

Put a healthy diet on your to-do list

Eating a varied diet chock full of fresh and healthy ingredients is the best way to prevent nutrient deficiencies and the health problems they can cause. 

To learn more about nutritional counseling and how it can help diagnose and prevent vitamin and mineral deficiencies, call 934-203-8941 or request an appointment online with the team at Health Meets Wellness in Midtown East, New York City, today.