7 Most Common Nutrients Linked to Deficiency
According to an assessment conducted by the Centers for Disease Control and Prevention there are several nutrients that the U.S. population is deficient in, as a whole. Meaning that many Americans will not only suffer from long-term health effects, but also may not be feeling as good as they should be in general. Here are some of the most common vitamins and minerals we’re missing:
Vitamin C
RDA (Recommended Daily Allowance)
Males over the age of 19: 90 mg
Females over the age of 19: 75 mg
The best sources for vitamin C are citrus fruits, tomatoes, tomato juice, and potatoes. Vitamin C can also be found in bell peppers, kiwi, broccoli, strawberries, brussels sprouts and cantaloupe.
We need vitamin C to contribute to the production of collagen and also to metabolize proteins. It also plays a role in immune system function and improves the absorption of iron. Without vitamin C, we’re susceptible to scurvy – which causes fatigue, loss of teeth, inflammation of the gums, joint pain, and poor wound healing.
Vitamin B12
RDA (Recommended Daily Allowance)
Males and females over the age of 14: 2.4 mg
The best sources for vitamin B12 include fish, poultry, meat, eggs, & dairy products.
Vitamin B12 promotes proper red blood cell formation, DNA synthesis and neurological function.
15% of the general population is deficient in B12. Symptoms of a vitamin B12 deficiency include anemia, weakness, fatigue, depression, confusion, dementia, poor memory, constipation, weight loss, and loss of appetite. Numbness as well as tingling of the hands and feet are examples of the neurological symptoms which can occur due to a deficiency.
Vitamin D
RDA (Recommended Daily Allowance)
Males and females between the ages of 19 & 70: 600 IU (International Units)
The best sources for vitamin D include salmon, tuna, mackerel, and fish liver oils. There are also small amounts of vitamin D found in beef liver, cheese, egg yolks, and mushrooms.
* The U.S. milk supply has been fortified with 100 IU (International Units) of vitamin D per serving.
Vitamin D regulates calcium in the body and maintains strong bones, as well as promotes muscle development.
Iron
RDA (Recommended Daily Allowance)
Males between the ages of 19 & 51: 8 mg
Females over the age of 19 & 51: 18 mg
According to the World Health Organization, iron deficiency has been identified as the worst nutritional disorder in the world. Iron can be found in red meat, fish, poultry, lentils, and beans.
Oxygen helps to transport oxygen to the body’s cells, helps create blood cells, and supports protein structures.
Symptoms of iron deficiency include weakness, fatigue, poor performance (at work and in school), slow cognitive development, difficulty maintaining body temperature, and decreased immune function.
Iodine
RDA (Recommended Daily Allowance)
Males and females over the age of 14: 150 mcg
Iodine is a mineral which can be found in ocean fish, shrimp, seaweed, and other seafood. Diary and grain products are also a source of iodine.
Iodine is used to assist in the production of thyroid hormones which control functions such as brain and bone development – especially during pregnancy and infancy.
An iodine deficiency during fetal and early childhood development is the leading cause of brain impairment, and in adults is associated with an elevated risk of thyroid cancer.
Zinc
RDA (Recommended Daily Allowance)
Adult males: 11 mg
Adult females: 8 mg
Zinc is commonly found in oysters, red meat, poultry, fortified breakfast cereal, beans, nuts, whole grains, and dairy products.
Zinc helps the body to battle both bacteria and viruses, and also helps to produce cells in pregnancy and infancy. It also promotes wound healing and plays a role in sensing both taste and smell.
The symptoms of zinc deficiency include slow growth in children, delayed sexual development, and impotence in men. Other symptoms include hair loss, diarrhea, sores on the eyes and skin, loss of appetite, slow wound healing, and low levels of alertness.
Magnesium
RDA (Recommended Daily Allowance)
Males between the ages of 19 & 30: 400 mg
Males over 31: 400 mg
Females over the age of 19 & 51: 18 mg
Females over 31: 320 mg
Magnesium can be found in nuts, legumes, whole grains, and vegetables.
It helps the body to regulate enzymes which play a role in muscle control, electrical impulses, energy production, and the process of elimination of toxins.
Symptoms of a magnesium deficiency include nausea, loss of appetite, fatigue, weakness, numbness, cramps, and abnormal heart rhythms.
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