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Many people do not realize they could be suffering from several nutritional deficiencies. The symptoms can be so subtle you tune them out, yet you feel like something is off. Experts say on average one out of ten people has at least one nutritional deficiency. The most common nutritional deficiencies are fat soluble vitamins like A, D and E and they’re on the rise because many do not eat a balanced diet. How do you know? What are the signs and solutions?

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Nutritional Deficiencies Are Causing Mood Disorders

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Nutritional Deficiencies Are Causing Mood Disorders

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Magnesium is by far one of the most important in the body. Without it, we will experience health problems. I wrote a whole article on this health concern. Symptoms include high blood pressure, heartburn, acid reflux, muscles twitches and cramping and headaches. Sadly, our the foods we eat are depleted and we do not get enough nutritional value. Many physicians will suggest a supplement and there are many brands on the market. Foods rich in magnesium include spinach, pumpkin seeds, chard, almonds, black beans, avocados, figs, bananas and even dark chocolate.

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30 Fruits And Vegetables High In Magnesium To Lower Anxiety

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It’s thought that a B12 deficiency is the leading nutrient deficiency in the world. Symptoms can include chronic fatigue, poor memory, inability to concentrate, poor appetite, digestive problems, dizziness, joint pain, tingling in various parts of your body, anemia and many more. B12 is stored in the liver and it’s impossible to get a genuine blood level. Your symptoms would be an indicator you’re low. Supplements are available if necessary. Incidentally, 90% of America is meat eaters and yet 60% are B12 deficient. How’s that possible?

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A low iron deficiency means you do not have enough vibrant red blood cells to carry oxygen throughout your body. It means a low hemoglobin which can make you feel tired and fatigued with low energy. You can also experience dizziness, shortness of breath, cold hands and feet, headaches and brittle fingernails. There can be several causes of low iron,  poor diet, heavy menstrual periods, internal bleeding and an inability to absorb iron. Foods rich in iron are your darker foods like blackstrap molasses, prunes, figs, dates, dark leafy greens, spirulina, liver, lentils, dark chocolate, spinach, black beans, pistachios and raisins.

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What Is Anemia?

Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Hemoglobin is a main part of red blood cells and binds oxygen. If you have too few or abnormal red blood cells, or your hemoglobin is abnormal or low, the cells in your body will not get enough oxygen. Symptoms of anemia -- like fatigue -- occur because organs aren't getting what they need to function properly.

Anemia is the most common blood condition in the U.S. It affects about 5.6% of the people in the U.S. Women, young children, and people with chronic diseases are at increased risk of anemia. Important factors to remember are:

Certain forms of anemia are hereditary and infants may be affected from the time of birth.

Women in the childbearing years are particularly susceptible to iron-deficiency anemia because of the blood loss from menstruation and the increased blood supply demands during pregnancy.

Older adults also may have a greater risk of developing anemia because of poor diet and other medical conditions.

There are many types of anemia. All are very different in their causes and treatments. Iron-deficiency anemia, the most common type, is very treatable with diet changes and iron supplements. Some forms of anemia -- like the mild anemia that develops during pregnancy -- are even considered normal. However, some types of anemia may present lifelong health problems.

What Causes Anemia?

There are more than 400 types of anemia, which are divided into three groups:

Anemia caused by blood loss

Anemia caused by decreased or faulty red blood cell production

Anemia caused by destruction of red blood cells

Anemia Caused by Blood Loss

Red blood cells can be lost through bleeding, which often can occur slowly over a long period of time, and can go undetected. This kind of chronic bleeding commonly results from the following:

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Anemia Caused by Decreased or Faulty Red Blood Cell Production

With this type of anemia, the body may produce too few blood cells or the blood cells may not function correctly. In either case, anemia can result. Red blood cells may be faulty or decreased due to abnormal red blood cells or a lack of minerals and vitamins needed for red blood cells to work properly. Conditions associated with these causes of anemia include the following:

Sickle cell anemia

Iron-deficiency anemia

Vitamin deficiency

Bone marrow and stem cell problems

Other health conditions

Sickle cell anemia is an inherited disorder that, in the U.S. affects mainly African-Americans and Hispanic Americans. Red blood cells become crescent-shaped because of a genetic defect. They break down rapidly, so oxygen does not get to the body's organs, causing anemia. The crescent-shaped red blood cells can also get stuck in tiny blood vessels, causing pain.

Iron-deficiency anemia occurs because of a lack of the mineral iron in the body. Bone marrow in the center of the bone needs iron to make hemoglobin, the part of the red blood cell that transports oxygen to the body's organs. Without adequate iron, the body cannot produce enough hemoglobin for red blood cells. The result is iron-deficiency anemia. This type of anemia can be caused by:

An iron-poor diet, especially in infants, children, teens, vegans, and vegetarians

The metabolic demands of pregnancy and breastfeeding that deplete a woman's iron stores

Menstruation

Frequent blood donation

Endurance training

Digestive conditions such as Crohn's disease or surgical removal of part of the stomach or small intestine

Certain drugs, foods, and caffeinated drinks

Vitamin-deficiency anemia may occur when vitamin B12 and folate are deficient. These two vitamins are needed to make red blood cells. Conditions leading to anemia caused by vitamin deficiency include:

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During early pregnancy, sufficient folic acid can help prevent the fetus from developing neural tube defects such as spina bifida.

Bone marrow and stem cell problems may prevent the body from producing enough red blood cells. Some of the stem cells found in bone marrow develop into red blood cells. If stem cells are too few, defective, or replaced by other cells such as metastatic cancer cells, anemia may result. Anemia resulting from bone marrow or stem cell problems include:

Aplastic anemia occurs when there's a marked reduction in the number of stem cells or absence of these cells. Aplastic anemia can be inherited, can occur without apparent cause, or can occur when the bone marrow is injured by medications, radiation, chemotherapy, or infection.

Thalassemia occurs when the red cells can't mature and grow properly. Thalassemia is an inherited condition that typically affects people of Mediterranean, African, Middle Eastern, and Southeast Asian descent. This condition can range in severity from mild to life-threatening; the most severe form is called Cooley's anemia.

Lead exposure is toxic to the bone marrow, leading to fewer red blood cells. Lead poisoning occurs in adults from work-related exposure and in children who eat paint chips, for example. Improperly glazed pottery can also taint food and liquids with lead.

Anemia associated with other conditions usually occurs when there are too few hormones necessary for red blood cell production. Conditions causing this type of anemia include the following:

Anemia Caused by Destruction of Red Blood Cells

When red blood cells are fragile and cannot withstand the routine stress of the circulatory system, they may rupture prematurely, causing hemolytic anemia. Hemolytic anemia can be present at birth or develop later. Sometimes there is no known cause. Known causes of hemolytic anemia may include:

Inherited conditions, such as sickle cell anemia and thalassemia

Stressors such as infections, drugs, snake or spider venom, or certain foods

Toxins from advanced liver or kidney disease

Inappropriate attack by the immune system (called hemolytic disease of the newborn when it occurs in the fetus of a pregnant woman)

Vascular grafts, prosthetic heart valves, tumors, severe burns, exposure to certain chemicals, severe hypertension, and clotting disorders

In rare cases, an enlarged spleen can trap red blood cells and destroy them before their circulating time is up.

Sources

SOURCES:
American Academy of Family Physicians.
The American Medical Athletic Association.
Albemarle Pulmonary Medical Associates, PA.
Gary W. Tamkin, MD, Attending Physician, Highland General Hospital -- Alameda County Medical Center, Oakland.
Cornell University Department of Animal Science.

PLoS One: The Prevalence of Anemia and Moderate-Severe Anemia in the US Population (NHANES 2003-2012)

CDC.

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Anemia is a condition that develops when your blood lacks enough healthy red blood cells or hemoglobin. Hemoglobin is a main part of red blood cells and binds oxygen. If you have too few or abnormal red blood cells, or your hemoglobin is abnormal or low, the cells in your body will not get enough oxygen.

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Top 5 Nutritional                          Deficiencies

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Top 5 Nutritional                          Deficiencies

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A vitamin A deficiency means we do not have enough vitamin A floating through our bloodstream and in our tissue. A telltale sign is red bumps and textured/rougher skin on the backs of your arms. It’s a good indicator that you’re low in beta-carotene which converts into vitamin A. Another symptom is night blindness. A lack of vitamin A can be caused by inadequate intake, malabsorption or liver disorders. Foods high in beta-carotene are yellow, orange and green leafy fruits and veggies. Carrots, spinach, broccoli, winter squash, tomatoes, sweet potatoes, melons, mangos, papaya and apricots are just a few foods you need in your diet to up your vitamin A game.

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Being low in protein is serious. It can cause muscle wasting and an inability to build muscle. A sluggish metabolism, trouble losing weight, slow wound healing, poor concentration, mood swings, hair falling, carb cravings and joint pain are a few symptoms. As a vegan myself I cannot tell you how often I’m criticized for not eating animal products as a protein source. There are so many options and just about everything natural has protein in it. Here are a few vegan proteins — spirulina, pumpkin seeds, hemp seeds, black beans, lentils, nutritional yeast, green peas and quinoa.