6 Vital Nutrients Deficiencies to Avoid

Your body requires a combination of vital nutrients to function properly and maintain a healthy body weight. It is important for you to get enough of the right nutrients from food and vitamin supplements to stay healthy.

The main nutrients your body requires for optimal health and life extension are:

  • carbohydrates
  • protein
  • vitamins
  • minerals
  • water
  • fats

A balanced diet of nutritious foods from each of the basic food groups on the food pyramid will provide most of the nutrients you need. If you don’t get enough vital nutrients from your diet, you can take nutritional supplements and vitamins.

Vitamin deficiencies can harm your health, and you should watch for signs that you deficient in certain nutrients and vitamins. If you notice any of the signs or symptoms below, consult your health care provider.

1. Iron Deficiency

If you have an iron deficiency, you will feel tired. You may experience low energy physically and mentally.

2. Folic Acid Deficiency

A deficiency in folic acid can also make you feel weak and tired, as well as light-headed, moody, and forgetful. Another symptom is loss of appetite, which can lose to weight loss.

3. Zinc Deficiency 

If you don’t get enough zinc in your diet, your immune system will weaken. You might notice that your body cannot heal wounds properly.

Potassium Deficiency 

A potassium deficiency is called hypokalemia. Symptoms of hypokalemia include:

  • muscle weakness
  • fatigue
  • leg cramps
  • nervous disorders
  • insomnia
  • hypertension
  • constipation
  • irregular heartbeat
  • mood changes

It can cause other health problems including weight gain.

5. Essential Fatty Acids Deficiency 

A deficiency in essential fatty acids can cause mild symptoms such as

  • fatigue
  • achy joints
  • dry or brittle hair (even with the best shampoo) fingernails, and toenails
  • irregular bowel movements
  • constipation
  • gas
  • bloating

A lack of essential fatty acids can also cause more serious health issues such as high blood pressure.

Medical research has also proven that essential fatty acids, particularly docosahexaenoic acid (DHA), are also important for brain function. If you have difficulties remembering or concentrating, or if you notice an overall lack of mental energy, you should be evaluated by a doctor for an essential fatty acid deficiency. ADHD, depression, cognitive decline, and Alzheimer’s disease have also been linked to deficiencies in DHA.

Essential fats also help your body to absorb fat-soluble vitamins A, D, E, and K. It is important you have enough fats in your diet to process the fat-soluble vitamins your body needs.

6. Vitamin D Deficiency 

Vitamin D aids your body with metabolism, which helps you achieve and maintain a healthy body weight. Recent research has indicated that low levels of vitamin D are associated with obesity. If you are overweight, it could be partly due to a vitamin D deficiency.


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