Have you been wondering how to better monitor your health? These are the exact signs doctors and health professionals use to spot nutrient deficiencies in people to prevent illnesses and maximize health.
This post is all about the important signs of nutrient deficiency.
Trying to monitor your body’s nutrition can be extremely difficult without the help of a doctor or medical professional, not to mention the extensive blood work and testing that may need to be done. If you’re someone who does not have the resources to do this, how do you watch out for potentially dangerous signs of nutrient deficiency? If you’re anything like me, your health is your top priority, and you want to make sure you are getting all the nutrients your body needs. As someone who wanted an easier way to monitor nutrient levels, I have compiled a list of some of the most common nutrients people lack that my friends, family and clients all keep close and swear by.
You are going to become equipped with the top nutrient deficiency signs including nutrient deficiency symptoms, nutrient deficiency test, nutrient deficiency in humans and nutrient deficiency diseases.
Once you’ve read through all of the nutrient deficiency signs you are no longer going to wonder what nutrients you may be lacking in your diet and how to properly supplement them.
IMPORTANT NUTRIENT DEFICIENCY SIGNS:
- Potassium – Potassium is one of the most important minerals in the body to regulate fluid balance inside of our cells; delivering nutrients to cells while removing waste. Potassium supports proper muscle contraction and also helps support normal blood pressure. It is both a mineral and an electrolyte that is crucial for keeping your heart, muscles and nerves working properly. If you are deficient is potassium the side effects may include constipation, cramping, tingling and numbness, muscle weakness and even an irregular heart rhythm. Foods that are rich in potassium include bananas, milk, beans, legumes, and lentils. It is recommended for men to have 3,400 mg of potassium per day and 2,600 mg for women.
2. Calcium – When you think of calcium, you probably remember the thousands of commercials and other advertisements growing up about stressing the importance of calcium, but for what? To build strong bones. While this is true, calcium is great for building and maintaining strong bones, calcium is also excellent for proper muscular and nerve function. Calcium deficiency signs are usually severe, as there are no obvious, short-term symptoms of calcium deficiency according to the Cleveland Clinic. The signs of extreme calcium deficiency are as dangerous as abnormal heart rhythms and tingling or even numb fingers, so it’s very important to start implementing the proper amount of calcium in your The Mayo Clinic suggests adults need about 1,000mg of calcium each day, adults over 50 needing closer to 1,200mg. Foods that are rich in calcium are mainly dairy, including milk, cheese and yogurt. Calcium can also be found in dark leafy greens like broccoli or kale.
3. Vitamin D – Vitamin D is essential primarily for building and maintaining healthy bones. Your body can absorb calcium when vitamin D is present, and it also helps regulate other cellular functions in the body. When your body is lacking this vitamin, you can expect to feel tired, have mood swings, muscle aches and even bone pain in some cases. The National Institutes of Health (NIH) suggests adults need 15mcg daily, any adult over 70 needing 20mcg. Excellent sources of vitamin D include fish like salmon or tuna, even milk and yogurt are great sources.
4. Iron – Iron is crucial for producing red blood cells that help transport oxygen throughout the body. When the body is low in red blood cells, it results in anemia. When a person is anemic, they can experience symptoms that include a fast heartbeat, pale skin, headaches, weakness and fatigue, brittle nails, etc. People who are anemic generally have very cold hands and feet and it can be difficult to stay warm. Iron deficiency symptoms can be very mild and easy to overlook and go unnoticed for a long period of time, but can get worse as iron levels keep lowering in the body over time. It has been shown that adult men and women under 50 need 18mg of iron each day and adults over 50 need 8mg. If you are wondering how to supplement iron, excellent food choices include red meat, spinach, beef, oysters, beans and lentils.
5. Vitamin B12 – Vitamin B12 and iron work hand in hand because iron is necessary to produce red blood cells and Vitamin B12 aids in the production of red blood cells as well as DNA. In addition, Vitamin B12 has been shown to be wonderful with neurotransmitter function in the body. Without this essential vitamin, symptoms can include memory loss, anemia, fatigue, swollen/inflamed tongue, problems with balance and/or walking and in extreme cases tingling or even numbness in the legs. I know, scary, right? If you feel like you may be lacking in vitamin B12, it’s recommended to eat fish, milk, eggs, yogurt and even some fortified breakfast cereals. You can also take a multivitamin or a B12 supplement.
6. Magnesium – Magnesium is extremely important for supporting bone health and assisting with energy production. The average adult needs between 310 and 420mg depending on your age and what sex you are. While it is not extremely common for a magnesium deficiency, it is important to note that certain conditions such as type 2 diabetes and Crohn’s disease limit the absorption of magnesium in the body and can cause serious nutrient deficiency side effects such as fatigue, nausea, muscle cramping, numbness or tingling and loss of appetite.
THIS POST WAS ALL ABOUT IMPORTANT SIGNS OF NUTRIENT DEFICIENCY.
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