We hear and read a lot about the importance of various nutrients. This also includes their deficiency. Nevertheless, it is helpful to have an overview of the most important representatives of vitamins, minerals and trace elements, which will enlighten you when you first read. We have such a We have put together an overview for you that answers the most frequently asked questions and shows you what the consequences of a nutrient deficiency can be.
Unfortunately too little of the good
Your body needs many different vitamins and minerals that are crucial for both your development and your health. These vitamins and minerals are often referred to as micronutrients. And because the body cannot produce them itself, they must be obtained through food. All well and good!
Nutrient deficiencies occur when the body does not absorb or receive the necessary amount of certain substances from food. Such deficiencies can lead to a variety of health problems. These include digestive problems, skin diseases, poor bone growth and even depression.
Let’s take a closer look at six different nutrients.
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1. Iron
Mineral, trace element, makes the blood red - that's roughly how many people would describe the body's own iron. That's not wrong, of course. Let's take the role of the essential trace element for the blood: As a component of the red blood cells, in which it combines with the hemoglobin, it is important for oxygen absorption and oxygen transport. We have to distinguish between two types of iron: heme iron and non-heme iron.
So-called heme iron is very well absorbed. It is only found in animal foods, with red meat containing particularly high amounts. It consists of remnants of the red blood pigment hemoglobin. Non-heme iron is found in both animal and plant foods and is more widespread. However, it is not as easily absorbed as heme iron.
The National Consumption Study II shows that in Germany the average iron intake for men is 14.4 mg and for women 11.8 mg per day.
That’s why the body needs iron
Blood formation, immune system, cell division, oxygen transport - just some of the processes in which iron is involved. The Federal Institute for Risk Assessment (BfR) has compiled facts and questions and answers about this nutrient on its website.
Without iron in the body, not much can be done. In fact, iron deficiency is one of the most common nutritional deficiencies in the world, affecting around 25 percent of people worldwide. This was shown by a study by the World Health Organization (WHO) from 2008.
Causes
The causes of iron deficiency are no mystery: too little of this nutrient is consumed through food. This is particularly critical for people who follow a strict vegetarian or vegan diet, as a study published in the journal Annals of Nutrition and Metabolism has shown.
An increased need of the body, e.g. during pregnancy, breastfeeding or - in children - during growth phases can also be a reason for iron deficiency.
Symptoms
Anemia is often associated with iron deficiency. This reduces the number of red blood cells and the ability of your blood to transport oxygen.
Symptoms typically include fatigue, weakness, a weakened immune system and impaired brain function.
This is what you can do about it
The best way to maintain your iron levels is still to eat a healthy and varied diet. If for some reason this is not possible, you can rely on high-quality nutritional supplements.
Here are some of the best sources of heme iron:
- Meat
- offal
- seafood
- Fish
- poultry
Good sources of non-heme iron are:
- Legumes such as lentils
- Chickpeas
- Soybeans
2. Iodine
Like iron, iodine is an essential trace element that is responsible, among other things, for normal thyroid function and the production of thyroid hormones.
Thyroid hormones are also involved in many processes in the body, such as growth, brain development and bone maintenance. But it is not only the thyroid that needs iodine; every single cell in the body needs this trace element. However, iodine deficiency is a phenomenon that also exists in our country.
For this reason, care should be taken to include the daily amount recommended by the German Nutrition Society (DGE) in your diet.
That's why your body needs iodine
Your body relies on iodine to produce thyroid hormones. These hormones control your metabolism and other critical body functions. An iodine deficiency can, among other things, lead to an abnormal enlargement of the thyroid gland and is responsible for developmental disorders, especially in children.
Causes
The reason for an existing iodine deficiency is simple: you do not consume enough iodine through your diet!
Symptoms
The most common and visible symptom of iodine deficiency is an enlarged thyroid gland, also known as goiter. However, the deficiency can also lead to an increase in heart rate, shortness of breath and weight gain, according to a study published in the Sultan Qaboos University Medical Journal [SQUMJ] .
This is what you can do about it
The government had already taken measures to prevent widespread iodine deficiency in the population: our table salt is iodized and the trace element is also added to our animals' feed. But unfortunately this only works to a limited extent.
Although it helps prevent goiter formation, the iodine is in a form that the thyroid cannot use well. Therefore, it is better to meet your iodine needs with seaweed or seaweed salt.
Here are some foods that contain a lot of iodine in a usable form:
- Milk and dairy products
- Eggs
- Iodized table salt
- Shellfish
- spinach
- Saltwater fish
- seaweed
Therefore, it is better to meet your iodine needs through algae or algae salt.
Foods that contain a lot of iodine in a usable form are:
- seaweed
- Fish such as tuna or cod
- Dairy products such as milk or natural yoghurt
- Eggs
- White beans and lima beans
Since iodine is mainly found in soil and seawater, iodine-poor soil, such as here in Germany, leads to a widespread iodine-poor diet.
3. Vitamin D
Vitamin D is a fat-soluble vitamin. It is produced in your skin when you are exposed to sunlight. Vitamin D deficiency is also very common. According to a study by the Robert Koch Institute, over 50 percent of Germans do not have sufficient vitamin D.
That's why your body needs vitamin D
Strictly speaking, this vitamin is actually a hormone. The body needs it to absorb calcium and phosphorus into the bones. It also maintains dental health, supports muscle development and maintenance, and strengthens your immune system.
Causes
We now know exactly what causes a vitamin D deficiency. These include, for example:
- The age
- Too little time in the sun
- Dark skin
- Certain diseases
- Certain medications
Symptoms
As a study published in the American Journal of Clinical Nutrition shows, vitamin D deficiency is usually not obvious. Its symptoms are subtle and can develop over years or decades.
A lack of vitamin D can lead to muscle weakness, bone loss and an increased risk of bone fractures in adults. Children are at risk of developing growth delays and soft bones (rickets), according to a study published in 2008.
This is what you can do about it
It is not easy to increase your vitamin D levels through food. However, the best sources would be, for example:
- Cod liver oil
- Fatty fish such as salmon, mackerel, sardines and trout
- egg yolk
- Chanterelles
- Mushrooms
Anyone who follows a strict vegetarian or vegan diet should therefore take a high-quality dietary supplement. This is particularly important in winter, when our skin can hardly produce vitamin D from the sun.
4. Vitamin B12
Vitamin B12 - or cobalamin - is a water-soluble vitamin that can be stored by the body for years. As with vitamin D, a deficiency only becomes noticeable after years.
That's why your body needs vitamin B12
The formation of red blood cells and their maturation, the breakdown of fatty acids, as well as a number of other metabolic processes could not take place without this vitamin.
If you follow the DGE's nutritional recommendations, you basically can't go wrong.
Causes
First, some bad news for anyone who follows a vegan or vegetarian diet: As a review article in the European Journal of Clinical Nutrition with the cumbersome title “The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature” shows, up to 80 to 90 percent of all vegetarians and vegans suffer from a vitamin B12 deficiency.
But people who eat meat can also suffer from a deficiency, as the absorption of the vitamin decreases with age. This was shown by a report from 1998.
Finally, a deficiency in a protein that is necessary for the absorption of vitamin B12 - called intrinsic factor (IF) - could be responsible. This occurs, for example, in certain forms of gastritis.
Symptoms
Because our body needs vitamin B12 for a wide range of functions, a deficiency can be seen anywhere in the body. The symptoms can range from muscle weakness and hair loss to allergies and depression, as well as paralysis and severe developmental disorders in babies.
There is also a risk of developing megaloblastic anemia, a blood disorder in which the red blood cells enlarge.
This is what you can do about it
If a deficiency is identified, simply changing your diet may help. Administering vitamin supplements - orally, as an infusion or by injection - is usually the approach your doctor will take if you are affected.
Foods rich in vitamin B12:
- Muscle meat
- Eggs
- Fish
- liver
Nutrient 5: Magnesium
Magnesium is something of a vital jack-of-all-trades among the minerals in your body. It is essential for bone and tooth structure, and is also involved in more than 300 enzyme reactions.
That's why your body needs magnesium
Without magnesium, many vital processes in the body cannot take place. In addition to the functions already mentioned, the body needs magnesium for protein synthesis, muscles, energy metabolism, cell division functions, the psyche and nerve function.
Causes
The mineral content of soils has decreased significantly in recent years, particularly magnesium.
As a result, foods also contain less magnesium and it is very difficult to meet magnesium requirements through food.
But there are other circumstances that promote magnesium deficiency:
- diabetes
- Burns
- An overactive thyroid
- Chronic kidney disease
- alcoholism
- Malnutrition
- Increased body needs
Symptoms
According to a study published in the American Academy for Sleep Medicine 's journal SLEEP , magnesium deficiency is characterized by abnormal heart rhythm, muscle cramps, restless leg syndrome, fatigue and migraines.
Headaches, muscle twitches, digestive problems or circulatory problems can also be symptomatic.
This is what you can do about it
The best way to prevent and combat magnesium deficiency is through your diet. The following foods are high in magnesium and you should include them in your diet:
- Legumes
- Beans
- Nuts
- Dark chocolate
- Green vegetables
If you supplement magnesium, make sure you use organic magnesium compounds. They are more soluble and can therefore be better absorbed by your body.
Nutrient 6: Omega-3 fatty acids
A brief excursion into science to explain: Omega-3 fatty acids are polyunsaturated fatty acids. Important omega-3 fatty acids in food are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as their essential precursor alpha-linolenic acid (ALA).
That is why the body needs omega-3 fatty acids
These fatty acids keep the shells of our cells supple and form an important part of your cell membranes. They are important for the production of certain messenger substances, strengthen the immune system and help ensure that the lung, cardiovascular and endocrine systems function properly.
All this - and more - is shown by the results of a study published in the international journal Advances in Nutrition .
Because they also have anti-inflammatory properties, they help counteract chronic inflammation, which damages the entire body and increases the risk of many diseases, such as diabetes, cardiovascular disease, autoimmune diseases and dementia.
Causes
Almost always, a deficiency in omega-3 fatty acids is due to insufficient intake through food. Fish and seafood are the best sources of omega-3 fatty acids, which the body can use well. An imbalance between omega-6 and omega-3 fatty acids can also be the cause of a deficiency.
Symptoms
A deficiency in omega-3 fatty acids can manifest itself in various symptoms. Look out for the following signs and, if necessary, talk to your doctor about them:
- Dry, flaky skin
- Eczema
- Inflammations
- Susceptibility to infections
- Dry eyes and/or visual disturbances
- Concentration and growth disorders in children
This is what you can do about it
It's best to make fish a regular part of your diet. You can find guidelines for intake from the German Nutrition Society (DGE), for example.
Fish with high fat content are the best dietary sources of EPA and DHA. These include salmon, herring, trout, mackerel, sea bass and sardines, according to results published in the journal Progress in Lipid Research.
Conclusion: Defects do not have to exist
Nutrient deficiencies are not just a phenomenon that occurs in other countries. Parts of our population are not as well supplied with nutrients as is recommended.
The reasons are varied and range from a low level of iodine in the soil - as in the case of iodine - to an incorrect diet. Therefore, the first step is always a balanced and healthy diet, which prevents most deficiencies.
However, it is not always possible to meet nutritional needs through food. High-quality nutritional supplements can help ensure the supply of essential nutrients.
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