The dangers of a mineral deficiency

• July 26, 2020

Is your skin or health suffering in any way? Do you feel like something is not normal but you don’t know exactly what? Careful, you might be suffering from a mineral deficiency.

Minerals are the micronutrients that are needed for our body to properly function. They contribute to our health, cell repair and overall well-being, and they might be lacking in your diet. So when you don’t get enough of them, your body will try to tell you something you don’t understand, and manifest it with different symptoms that you should pay attention to.

Let’s take a closer look at the most important minerals and the most common deficiencies.

Muscle cramps, insulin resistance, migraines? It might be a Magnesium deficiency.

Magnesium is a key mineral in your body, essential for bone and teeth structure. However, many of us consume less than the required daily amount.

Low intake and blood levels of magnesium are associated with several conditions, including type 2 diabetes, metabolic syndrome, heart disease, and osteoporosis. Deficiency may also be caused by disease, drug use, reduced digestive function, or inadequate magnesium intake.

The main symptoms of a deficiency include abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue, and migraines. More subtle, long-term symptoms that you may not notice include insulin resistance and high blood pressure.

Try these dietary sources of magnesium:

Whole grains, nuts, dark chocolate, dark green and leafy vegetables.

Weight gain, high heart rate? It’s maybe an Iodine deficiency.

Iodine is an essential mineral for normal thyroid function and the production of thyroid hormones which are involved in growth, brain development, and bone maintenance. They also regulate your metabolic rate.

Iodine deficiency is one of the most common nutrient deficiencies, affecting nearly a third of the world’s population.

The most common symptom of this deficiency is an enlarged thyroid gland, also known as a goiter. It may also cause an increase in heart rate, shortness of breath, and weight gain and lead to serious harm.

Try an iodine rich diet with the following:

Seaweed, fish, dairy and eggs.

Tired, weak? It’s probably an Iron deficiency.

Iron is an essential mineral and a large component of red blood cells. Its main function is to transport oxygen to your cells. It’s usually found in both animal and plant foods.

Iron deficiency is one of the most common deficiencies in the world, affecting more than 25% of people worldwide, especially small children and women.

The numbers also rise among vegetarians and vegans who have an increased risk of deficiency because they consume only iron from plant-based foods which is not as easily absorbed as iron from animal-based foods.

The most common consequence of iron deficiency is anemia, in which the number of your red blood cells and your blood’s ability to carry oxygen drops.

Symptoms will manifest as include tiredness, weakness, a weakened immune system, and impaired brain function.

To avoid this: try an iron rich diet with the following:

Red meat, shellfish, sardines, beans, seeds and dark leafy greens. 

Ask your doctor whether you need to take an iron supplement, because too much iron can also be very harmful.

Extra tip: vitamin C can enhance the absorption of iron, so eating vitamin-C-rich foods like oranges, kale, and bell peppers alongside iron-rich foods can help maximize your iron absorption.

Pale skin, irritability? It’s possibly a Vitamin B12 deficiency.

Vitamin B12, also known as cobalamin, is essential for blood formation, as well as brain and nerve function. Every cell in your body needs B12 to function normally, but your body is unable to produce it. Therefore, you must get it from food or supplements.

B12 is only found in sufficient amounts in animal foods, although certain types of seaweed may provide small quantities. Therefore, people who do not eat animal products are at an increased risk of deficiency, which also increases with age.

The most common symptom of a B12 deficiency is anemia, which is a blood disorder that enlarges your red blood cells. It might also cause impaired brain function and elevated homocysteine levels, which is a risk factor for several diseases.

Try the following sources for vitamin B12:

Shellfish, meat, eggs and milk products.

Weak, brittle bones? It’s a probable Vitamin D deficiency.

Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in your body. It travels through your bloodstream and into cells, telling them to turn genes on or off. Almost every cell in your body has a receptor for vitamin D.

Vitamin D is produced from cholesterol in your skin upon exposure to sunlight. That’s why so many of us need to take a Vitamin D supplement because we don’t get enough sun.

Around 40% of people are deficient in this vitamin, and the numbers rise in people with dark skin because their skin is less responsive to sunlight.

Vitamin D deficiency is not usually obvious, as its symptoms may be muscle weakness, bone loss, and an increased risk of fractures. It may play a role in reduced immune function and an increased risk of cancer.

Very few foods contain significant amounts of this vitamin, but you can try the following:

Cod liver oil. Fatty fish and egg yolks. 

We also recommend a supplement.

Eye trouble? It’s a Vitamin A deficiency.

Vitamin A helps form and maintain healthy skin, teeth, bones, and cell membranes. Furthermore, it produces eye pigments, which are necessary for vision.

There are two different types of this vitamin, one from animal products and the other from plant-based foods, the most common being Beta-carotene.

Vitamin A deficiency can cause both temporary and permanent eye damage and may even lead to blindness. In fact, this deficiency is the world’s leading cause of blindness. It can also suppress immune function and increase mortality, especially among children and pregnant or breastfeeding women.

Try more of these foods in your diet for a boost of Vitamin A:

Organ meat (liver), sweet potatoes, carrots and dark leafy vegetables.

In the end, the best way to prevent deficiency is to eat a balanced diet that includes whole foods. However, you should immediately check with your doctor when you feel under the weather. To avoid making a small deficiency into a whole system crash, check it out, even if you don’t think it’s important.

You are important!