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We don’t often think in terms of individual nutrients we might be low in or how that might affect our health - of course we don’t eat magnesium or iron or Omega-3 fats on their own, we eat food.
That food we eat every day is going to be more or less abundant in nutrients our bodies need to stay healthy and in balance. Nutrients that help transport oxygen and build bones, nutrients that balance fluids in our cells or act as spark plugs for our metabolism. Nutrients that become building blocks of enzymes and hormones, or become the backbone of our immune system.
When we eat a diet high in nutrient poor, ultra processed foods made up mostly of byproducts of corn, soy and wheat, we are depriving our bodies of those nutrients necessary for our body to function properly and do all the amazing things it can do.
On the flipside, a diet of mostly whole foods from both animals and plants provide us with the wide variety of nutrients we need to keep our bodies in balance, our energy up and the best chance for keeping chronic disease away.
Which is great, but even the most carefully tracked whole foods diet can be lacking something essential.
As a population, we are deficient or insufficient (2 different things) in a number of key nutrients that could make a huge impact on long-term health and just how you feel day to day.
5 biggest nutrient deficiencies
Iron
Iron is critical to the transport of oxygen in your blood. The result of low iron can be fatigue, shortness of breath, generally feeling weak and cold hands and feet. Iron is a nutrient that is best gotten from animal sources, as plant sources are not as easy for our bodies to use. The best sources of bioavailable iron are red meat, pork and shellfish.
Magnesium
Magnesium is a mineral that is crucial for hundreds of functions in the body, including regulating muscle relaxation, the balance of fluid inside of cells and supporting the immune system. Some estimates suggest up to 15% of Americans are deficient in magnesium. Low magnesium can lead to muscle cramps and twitching, weak bone health, and even mental health issues. Magnesium is commonly supplemented, but be aware of what it is combined with. The best food sources of magnesium are seeds, nuts and leafy green vegetables.
Omega-3 Fatty Acids
Omega-3s are essential to our bodies, which means that we cannot make these fatty acids on our own, so we need to get them from food. A deficiency in Omega-3s can lead to poor mental and brain health, fatigue and trouble sleeping and even cardiovascular concerns. The best sources of Omega-3 fatty acids are small fatty coldwater fish like sardines and anchovies, shellfish, shrimp and eggs. Supplements are popular, but the quality is questionable as these supplements are not regulated.
Vitamin D
Vitamin D is a nutrient our body makes out of cholesterol when we expose our skin to the sun. High use of drugs like statins and less sun exposure has created a massive vitamin D deficiency in this country. Issues like chronic fatigue, anxiety, muscle pain, poor immune health, and poor bone health are all related to low levels of vitamin D. Eggs are good sources of vitamin D, but getting out into the sun will help boost your production of this critical nutrient. Supplements for vitamin D are easy to find, but always look for vitamin D3 paired with vitamin K2. Be sure to take it with food!
Vitamin B12
Vitamin B12 is another nutrient that by and large can only be ingested through animal sources. B12 helps your body make DNA, keep your blood cells and nerve cells healthy. A deficiency can cause low red blood cells and even impact how your body grows and repairs itself. The best sources are from well-raised meat, dairy and eggs. There are supplements for B12, but are not quite as bioavailable and the quality can be questionable.
Eating a diet full of whole, nutrient dense foods from both plants and animals will go a long way to preventing deficiencies in these and other nutrients. Sometimes, for a variety of reasons, someone can have a very “healthy” diet but still be deficient. In that case, I often suggest that person supplement with that nutrient, or find another whole food source.
Y’all, I hope this opened your eyes a little to the importance of eating whole, nutrient dense food! This is a big part of what I do for my clients, help them determine nutrient deficiencies and come up with healthy swaps to get more of those crucial nutrients in their lives.
Do any of these resonate with you? Do you often feel fatigued, weak and tired? Do you have brittle nails or thinning hair? Do you often get sick, feel chronic anxiety, or even depression?
We may have some work to do to fix some nutrient deficiencies. Ready to get started? Set up your free 15 minute consult with me today!
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