Do You Have One of These Common Mineral Deficiencies? Find Out Here!
Mineral deficiencies are surprisingly common among women. Learn how to recognize the symptoms of common deficiencies and correct them with Hersmoothie.
Mineral deficiencies are more common than you may think, and they can cause a lot of health issues. In this guide, we teach you how to recognize and deal with common nutrient deficiencies by eating healthier foods and taking dietary supplements such as Hersmoothie.
What Is a Mineral Deficiency?
Minerals are substances our bodies require to stay healthy and function properly. Our bodies need two main types of minerals: macrominerals and trace minerals. We need larger amounts of macrominerals and smaller amounts of trace minerals.
We can boost our mineral intake by eating foods with minerals, such as dairy, meat, cereal, fruit, vegetables, nuts, and fish. But sometimes, we eat a poor diet that’s nutritionally meager. When we don’t get enough minerals from our dietary intake, we can develop mineral deficiencies.
What Are the Symptoms of Mineral Deficiency?
It’s important to recognize the signs of mineral deficiency. As you’ve probably guessed, the symptoms of mineral deficiency vary based on the type of deficiency in question. For example, an iron deficiency will exhibit different symptoms than an iodine deficiency.
Here is a brief overview of some of the common symptoms associated with different nutrient deficiencies.
Iron is an important component of your blood cells. More than half of your body’s heme iron content is located within your red blood cells and muscles. Iron deficiency can cause a health problem called anemia. Iron deficiency anemia can lead to feelings of constant fatigue and weakness. Children with iron deficiency anemia may show signs of slow cognitive and social development. The World Health Organization estimates that iron deficiency causes around half of all worldwide anemia cases.
You can get iron from foods such as red meat, fish, and poultry. Lentils, beans, and some other plant-based foods are also good sources of iron.
Zinc is important for DNA synthesis, wound healing, and protein synthesis. But zinc is most well-known for how it supports good immune system function. People with zinc deficiency often get sick more frequently than people without zinc deficiency. Zinc deficiency is also associated with a loss of taste, smell, or appetite.
Foods that are good sources of zinc include red meat, oysters, poultry, and other animal products. Other sources of zinc include nuts, beans, whole grains, and dairy products. Many people take zinc during cold and flu season to boost their immune function. But you can take zinc all year-round as needed to get the benefits it provides.
Calcium is the most abundant mineral in the human body. But even so, calcium deficiency is a very common type of nutritional deficiency. Calcium is necessary for strong teeth and bones. It also supports hormone, blood vessel, nerve, and muscle functions.
Natural calcium sources include milk and other dairy products, beans, peas, and small fish with bones. Many different vegetables and fortified foods also contain calcium. Mild calcium deficiency doesn’t typically come with any noticeable symptoms. But as calcium deficiency develops, symptoms begin to appear. Severe calcium deficiency symptoms include fatigue, poor appetite, numbness, muscle cramping, and irregular heart rhythms.
Iodine is an important mineral for proper thyroid function. Iodine can also correct glandular imbalances. Low levels of iodine lead to thyroid gland issues. One of the most notable symptoms of iodine deficiency is a goiter, or lump, in the front of the neck. Iodine deficiency can also cause a compromised immune system. Other common symptoms of iodine deficiency include brittle nails, muscle cramps, depression, cold hands and feet, and problems achieving weight loss. Good food sources of iodine include iodized salt, shrimp, cod, tuna, eggs, navy beans, and seaweed.
Magnesium is responsible for a lot of chemical reactions in the body. For example, magnesium helps control proper nerve function and energy metabolism. It also plays a key role in brain function and protein production.
Though magnesium deficiency is less common than some other mineral deficiencies, it still occurs. Magnesium deficiency can cause weakness, fatigue, nausea, loss of appetite, and vomiting. To boost magnesium consumption, eat more whole grains, legumes, seeds, green leafy vegetables, and nuts.
Potassium is a mineral that supports muscle contraction, transmission of nerve signals, and proper heart function. It also helps enzymes convert carbohydrates into energy. Common potassium deficiency symptoms include muscle weakness and cramping, abdominal pain, constipation, and bloating. Good food sources of potassium include vegetables, fruits, potatoes, orange juice, and nuts.
These are just a few of the most common deficiencies women experience in regard to mineral absorption. Less common mineral deficiencies include selenium deficiency and copper deficiency. Often, nutrient deficiencies are not limited to just minerals.
Common Vitamin Deficiencies
Many women experience both vitamin and mineral deficiencies. Since we’ve already gone over some of the most common mineral deficiencies, let’s take a minute to cover the top vitamin deficiencies as well.
Vitamin B12 Deficiency
Vitamin B12 deficiency can cause fatigue, headaches, depression, tongue pain and inflammation, and muscle cramps and weakness. People may be more likely to have a vitamin B12 deficiency if they follow a vegan diet or another type of restrictive diet, are pregnant (or breastfeeding), or are over the age of 60. Some medications can also deplete vitamin B levels. Taking B vitamins can help boost B12 levels. Vitamin B6 is also a commonly deficient vitamin in women.
Vitamin D Deficiency
Vitamin D is one of the most important vitamins for your mood. It is also one of the most commonly deficient vitamins. Vitamin D is sometimes called “The Sunshine Vitamin” because our bodies can’t produce it without exposure to the sun. Some people don’t get enough sunlight exposure to make sufficient vitamin D for their body’s needs, and they develop a vitamin D deficiency. Others may get out in the sun frequently, but might not be able to convert sunlight into vitamin D effectively.
Whatever the reason for vitamin D deficiency, it can lead to pain in the bones, muscle weakness, depression, hair loss, and poor wound healing. Since vitamin D is one of the most commonly deficient vitamins, many doctors recommend that people take a vitamin D supplement daily. You can also get vitamin D from salmon, beef liver, cheese, and egg yolks.
Folate is an essential vitamin to take during pregnancy because folate deficiency can cause birth defects. Symptoms of folate deficiency include feeling tired, dizzy, or irritable. You may also have a “pins and needles” feeling in your extremities.
Vitamin K Deficiency
Vitamin K deficiency isn’t as common as some other vitamin deficiencies, but it still occurs (especially in infants). The most common symptom of vitamin K deficiency is excessive bleeding.
Vitamin E Deficiency
Vitamin E deficiency can cause muscle weakness, numbness and tingling. It is also associated with vision problems and decreased immunity.
Vitamin C Deficiency
Vitamin C deficiency isn’t super common these days, but it does still happen. Though most people don’t develop scurvy, minor vitamin C deficiency can lead to decreased energy levels and increased weight gain.
Vitamin A Deficiency
Vitamin A deficiency causes night blindness and dry eyes. Vitamin A deficiency can also lead to infertility and fatigue. If you think you have a vitamin A deficiency, consider eating more carrots, fish, dairy products, and liver.
How Can Hersmoothie Help With My Mineral Deficiency?
Do you think you have a mineral or other nutrient deficiency? Consider supplementing with Hersmoothie. This delicious product contains a fruit and vegetable blend that is chock-full of the nutrients your body needs to thrive. Head over to Mixhers resources to learn more about the delicious and nutritious ways Mixhers products can boost your health.