You may think nutrition deficiencies are things of the past but it is possible even today for most of us to lack some of the essential nutrients your body needs to function as best as it could.
We all live hectic lives, trying to juggle between our careers, family, our fitness, and on top of all that, we are trying to eat healthy food. That is not always possible so we might end up with nutrition deficiency. This could lead to all sorts of issues in long-term. If you are eating whole grains, dairy products, fruit, vegetables, and meats or meat alternatives in your everyday diet, you will have much lower risk of nutritional deficiencies.
You should pay more attention towards your nutrition intake especially if you are exercising on a regular basis. Certain nutrition are vital for your muscle to work efficiently, and exercise increases the loss of some minerals, mostly through sweat.
We took a look at some of the most common nutrition deficiencies.
Vitamin D is essential for strong bones, muscles and overall health. Most common source of vitamin D is the sun. Unfortunately, most of us are too busy with work that it is pretty much impossible to get enough vitamin D from the sun, especially if you live in London like we do. To meet your Vitamin D requirements, we need 30 minutes on an overcast day or 10 minutes on a sunny day. While a small amount of vitamin D could be obtained through diet, shunning the sun completely will leave you at risk of vitamin D deficiency.
Symptoms of vitamin D deficiency may include:
•Getting sick or infected more often.
•Painful bones and back
•Impaired wound healing
• Muscle pain.
Top Vitamin D benefits
•Maintain the health of bones and teeth.
•Support the health of the immune system, brain, and nervous system.
•Regulate insulin levels and aid diabetes management.
•Support lung function and cardiovascular health.
•Influence the expression of genes involved in cancer development.
•Reduce risk of flu ( especially important in winter month when sun is very rare and flu is waiting on every corner )
Foods that providing Vitamin D include:
•Fatty fish, like tuna, mackerel, and salmon
•Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
If you want to make sure that you will get enough of vitamin D all year round and reap all the benefits – we recommend this supplement which is made from USDA CERTIFIED EXTRA-VIRGIN AVOCADO OIL – Enhanced with Cold-Pressed Avocado oil for super absorption and contains 5,000 IU of vitamin D to achieve and maintain optimal levels.
The health benefits of iron mainly include providing life-giving oxygen to organ systems through its role in red blood cell production. About two-thirds of the body’s iron is found in haemoglobin.Other health benefits include reduction of anemia prevention of anemia, chronic diseases, cough, anemia in pregnancy, pre-dialysis anemia, and many others.The health benefits of iron relate to a proper growth of human body and maintenance of robust health. It is an essential protein component for metabolism, and the human body needs it to produce red blood cells.
Symptoms of Iron deficiency may include:
•Chest pain, fast heartbeat or shortness of breath.
•Headache, dizziness or lightheadedness.
•Cold hands and feet.
•Inflammation or soreness of your tongue.
Top Iron benefits.
Makes You Energetic
• Improves Appetite
• Aids Muscle Function
• Contributes To Brain Development
• Ensures A Healthy Pregnancy
• Enhances Immunity
• Alleviates Restless Leg Syndrome
• Provides Relief From Premenstrual Symptoms
Foods that providing Iron include:
• Dried Beans
• Dried Fruit such as raisins and apricots
Some of the reasons a person may need iron supplements are because they take certain medications, exercise frequently, or are female. We’ve sourced best Iron supplements available so if need one just click to order from Amazon. This one also contains vitamin C.
Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine, and feces, but our bodies cannot produce new calcium.
That’s why it’s important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.
Symptoms of Calcium deficiency may include:
•Confusion or memory loss
•Numbness and tingling in the hands, feet, and face
•Weak and brittle nails
•Easy fracturing of the bones
Top Calcium benefits.
• Strong Bones
• Your heart, muscles, and nerves also need calcium to function properly.
Foods that providing Calcium include:
• Raw Milk
• Kale (cooked)
• Sardines (with bones)
• Yogurt or Kefir
• Bok Choy
It’s possible to get sufficient amounts through your diet. Foods that contain it include dairy products, certain leafy greens, nuts, beans, and tofu.However, people who don’t eat enough calcium-rich food might consider taking supplements.
4. Omega 3’s
Omega-3 comes from both animal and plant sources. The primary animal sources are krill oil and fish oil. The primary plant sources are flaxseed, chia, and hemp. Omega-3 fats are a nutrient powerhouse, shown to improve heart health and mood. Of the omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the most impressive. “They are longer than other omega-3s (like alpha-linolenic acid, or ALA), so they make your cell membranes more fluid, which helps the brain, eye, and nerve cells function better.They have become a multibillion-dollar business, with Americans spending about 2.6 billion dollars on nutritional supplements and foods fortified with omega-3 fats.
Symptoms of Omega 3’s deficiency may include:
•Rough or dry ‘bumpy’ skin
•Dry, dull or ‘lifeless’ brittle hair and dandruff
•Soft, peeling or brittle nails
•Excessive thirst, frequent urination
•Sleep problems (especially difficulties in settling at night and waking in the morning)
•Attention problems (distractibility, poor concentration, and difficulties in working memory)
•Emotional sensitivity (such as depression, excessive mood swings or undue anxiety)
Top Omega 3’s benefits.
• Improve eye health
• Promote Brain Health During Pregnancy and Early Life
• Improve Risk Factors For Heart Disease
• Reduce Symptoms of ADHD in Children
• Reduce Symptoms of Metabolic Syndrome
• Fight Inflammation
• Fight Age-Related Mental Decline and Alzheimer’s Disease
• Help Prevent Cancer
Foods that providing Omega 3’s include:
•Soybeans (Roasted) Not many people know that this plant source is quite rich in Omega-3 fats. …
•Sardines ( with bones )
Omega-3 fatty acids are essential fats that you must get from the diet.These incredibly healthy fats have important benefits for your body and brain.However, most people who eat a standard Western diet are not eating enough omega-3 fats. Not even close. Get your Omega 3’s supplement here.
5. Vitamin B12 – Non-Negotiable
The most controversial vitamin out among them all, quite possibly, vitamin B12 is something everyone must have and must have enough of in order to be healthy. This one vitamin keeps our blood, nervous system, and heart-healthy — it even helps make DNA — the genetic makeup of our bodies. It fuels our brain, metabolism, and even affects our digestion and how we absorb food. You might also be aware that it prevents a type of anemia that can cause fatigue and overall low energy. It’s common knowledge that vitamin B12 is found in animal-based foods, primarily meat, eggs, and dairy. However, eating too much animal protein can cause significant inflammatory health problems in the body, not to mention long-term effects of an animal protein heavy diet prove that we need another answer for our diets in helping ensure long-term health.
Symptoms of vitamin B12 deficiency may include:
• Pale yellow tinge on your skin
• Sore and red tongue (glossitis)
•Pins and needles
•Changes in the way that you walk and move around
Top vitamin B12 benefits.
• Gives you energy
• Helps heal depression
• Lower risk of birth defects
• Help treat hepatitis C
• Improves cognitive function
• Helps prevent some types of cancer
• Helps prevent heart disease
• Improves memory
• Anti-ageing properties
Foods that providing vitamin B12 include:
• Tuna ( also canned )
• Nonfat plain greek yogurt
Be sure you’re not taking in vitamin B12 from an animal-based source. Why? Because even if you’re not vegan, taking in animal ingredients in supplement form isn’t a smart choice or necessity. Most vegan brands on the market are even non-GMO, and some are even organic and allergen-free. So be sure you read the back of the label and see if it’s vegan-certified.