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Many nutrients are absolutely essential for good
health. It is possible to get most of them from a balanced, real
food-based diet. However, the typical modern diet lacks several very
important nutrients. This article lists 7 nutrient deficiencies that are
incredibly common.
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Iron Deficiency
Iron deficiency is very common, especially among young women, children and
vegetarians. It may cause anemia, tiredness, weakness, weakened immune
system and impaired brain function.
There are actually two types of dietary iron:
Heme iron: This type of iron is very well absorbed. It is only found in
animal foods, and red meat contains particularly high amounts.
Non-heme iron: This type of iron is more common, and is found in both
animal and plant foods. It is not absorbed as easily as heme iron.
The best dietary sources of heme iron include:
Red meat: 3 ounces (85 g) of ground beef provides almost 30% of the RDI.
Organ meat: One slice of liver (81 g) provides more than 50% of the RDI.
Shellfish, such as clams, mussels and oysters: 3 ounces (85 g) of cooked
oysters provide roughly 50% of the RDI.
Canned sardines: One 3.75 ounce can (106 g) provides 34% of the RDI.
The best dietary sources of non-heme iron include:
Beans: Half a cup of cooked kidney beans (3 ounces or 85 g) provides 33%
of the RDI.
Seeds, such as pumpkin, sesame and squash seeds: One ounce (28 g) of
roasted pumpkin and squash seeds provide 11% of the RDI.
Broccoli, kale and spinach: One ounce (28 g) of fresh kale provides 5.5%
of the RDI. |
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Iodine Deficiency
Iodine is one of the most common nutrient deficiencies in the world. It
may cause enlargement of the thyroid gland. Severe iodine deficiency can
cause mental retardation and developmental abnormalities in children.
There are several good dietary sources of iodine:
Seaweed: Only 1 g of kelp contains 460–1000% of the RDI.
Fish: 3 ounces (85 g) of baked cod provide 66% of the RDI.
Dairy: One cup of plain yogurt provides about 50% of the RDI.
Eggs: One large egg provides 16% of the RDI. |
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Vitamin D Deficiency
Vitamin D deficiency is very common. Symptoms include muscle weakness,
bone loss, increased risk of fractures and soft bones in children. It is
very difficult to get sufficient amounts from diet alone.
The best dietary sources of vitamin D are:
Cod liver oil: A single tablespoon contains 227% of the RDI.
Fatty fish, such as salmon, mackerel, sardines or trout: A small,
3-ounce serving of cooked salmon (85 g) contains 75% of the RDI.
Egg yolks: One large egg yolk contains 7% of the RDI. |
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Vitamin B12 Deficiency
Vitamin B12 deficiency is very common, especially in vegetarians and the
elderly. The most common symptoms include a blood disorder, impaired
brain function and elevated homocysteine levels.
Dietary sources of vitamin B12 include:
Shellfish, especially clams and oysters: A 3-ounce (85 g) portion of
cooked clams provides 1400% of the RDI.
Organ meat: One 2-ounce slice (60 grams) of liver provides more than
1000% of the RDI.
Meat: A small, 6-ounce beef steak (170 grams) provides 150% the RDI.
Eggs: Each whole egg provides about 6% of the RDI.
Milk products: One cup of whole milk provides about 18% of the RDI. |
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Calcium Deficiency
Low calcium intake is very common, especially in young females and the
elderly. The main symptom of calcium deficiency is an increased risk of
osteoporosis in old age.
Dietary sources of calcium include:
Boned fish: One can of sardines contains 44% of the RDI.
Dairy products: One cup of milk contains 35% of the RDI.
Dark green vegetables, such as kale, spinach, bok choy and broccoli: One
ounce of fresh kale provides 5.6% of the RDI.
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Vitamin A Deficiency
Vitamin A deficiency is very common in many developing countries. It may
cause eye damage and lead to blindness, as well as suppress immune
function and increase mortality among women and children.
There are two different types of dietary vitamin A:
Preformed vitamin A: This type of vitamin A is found in animal products
like meat, fish, poultry and dairy.
Pro-vitamin A: This type of vitamin A is found in plant-based foods like
fruits and vegetables. Beta-carotene, which the body turns into vitamin
A, is the most common form.
Dietary sources of preformed vitamin A include:
Organ meat: One 2-ounce slice (60 g) of beef liver provides more than
800% the RDI.
Fish liver oil: One tablespoon contains roughly 500% the RDI.
Dietary sources of beta-carotene (pro-vitamin A) include:
Sweet potatoes: One medium, 6-ounce boiled sweet potato (170 g) contains
150% of the RDI.
Carrots: One large carrot provides 75% of the RDI.
Dark green leafy vegetables: One ounce (28 g) of fresh spinach provides
18% of the RDI.
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Magnesium Deficiency
Many people are eating very little magnesium, and deficiency is common
in Western countries. Low magnesium intake has been associated with many
health conditions and diseases.
Dietary sources of magnesium include (7):
Whole grains: One cup of oats (6 ounces or 170 g) contains 74% the RDI.
Nuts: 20 almonds provide 17% of the RDI.
Dark chocolate: 1 ounce (30 g) of dark chocolate (70–85%) provides 15%
of the RDI.
Leafy, green vegetables: 1 ounce (30 g) of raw spinach provides 6% of
the RDI.
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