Amelia Grant

Proper nutrition is highly important for a healthy life. Though it’s possible to receive most of the essential nutrients from a balanced diet, the typical diet of many U.S citizens is extremely low in a few crucial ones.  

Keep reading to discover the two of the most common nutrient deficiencies and how you can eliminate them. 

1. Iodine deficiency

Iodine is a mineral required for appropriate thyroid function and thyroid hormone synthesis. Thyroid hormones play a role in a variety of biological functions, including growth, brain development, and bone health. Thyroid hormones also keep your metabolic rate under control.

Nearly 30% of the world's population suffers from iodine insufficiency, making it one of the most widespread nutrient deficiencies. An enlarged thyroid gland, also called goiter, is the most prevalent indication that your body lacks iodine. Increased heart rate, dyspnea, and weight gain are all possible side effects. Lack of iodine is connected to major health problems, particularly in kids. It has the potential to induce mental impairment and developmental defects.

Here are some of the excellent iodine dietary sources: 
- Seaweed. A single gram of kelp provides 460% to 1,000% of the recommended daily value.
- Fish. Three ounces (85 grams) of baked cod offer 66% of the recommended daily intake.
- Dairy. A single cup (245 grams) of plain yogurt has nearly 50% of the daily value.
- Eggs. A single large egg can provide 16% of the recommended daily value.

These figures, however, can fluctuate substantially. Because iodine is found mostly in soil and ocean water, low-iodine food will arise from iodine-deficient soil. Iodine enrichment of table salt is required in many countries. This has successfully reduced the frequency of deficiencies.

2. Iron deficiency

Iron is a necessary mineral. It's a big part of red blood cells. Iron attaches to the hemoglobin and carries oxygen to your cells. Heme iron and non-heme iron are the two forms of dietary iron. Heme iron absorbs efficiently and is only found in animal products, with red meat having the highest concentration. Non-heme iron is more common in both animal and plant sources and is not as easily absorbed.

Iron deficiency is among the most widespread nutritional deficiencies, affecting more than 25% of the world's population. In preschoolers, this figure jumps to 47%. They are very likely to be iron deficient unless they are fed iron-rich or iron-fortified diets. Due to monthly blood loss, around 30% of non-menopausal women and up to 42% of young, pregnant women may be deficient as well. Furthermore, because vegetarians and vegans consume solely non-heme iron, which is not as effectively absorbed as heme iron, they are at a higher risk of iron deficiency.

Anemia is the most prevalent outcome of iron deficiency. In this condition, the number of your red blood cells and the ability of your blood to carry oxygen decreases. Fatigue, weakened muscles, weak immune system, and diminished mental function are common symptoms.

Here are some of the best dietary sources of heme iron:
- Red meat. 3 ounces (85 grams) of ground beef contains 2.7 mg of iron, which is nearly 30% of the recommended daily value.
- Organ meat. A single slice (81 grams) of liver contains 50% of the daily value.
- Shellfish. Clams, oysters, and mussels are incredibly rich in heme iron, with 3 ounces (85 grams) of cooked oysters providing about 50% of the recommended daily income.
- Canned sardines. A single average-sized sardine (about 106 grams or 3.75 ounces) can provide 34% of the daily value.

The greatest dietary sources of non-heme iron are:
- Beans. Half a cup (85 grams) of cooked kidney beans provides 33% of the recommended daily value.
- Seeds. Pumpkin, flaxseeds, and hemp seeds are highly packed with non-heme iron. One ounce (28 grams) of roasted pumpkin or hemp seeds provides 11% of the recommended daily intake.
- Dark, leafy greens. Swiss chard, kale, and collard contain lots of iron. One ounce (28 grams) of fresh kale can provide 5.5% of the daily value.

You should only take iron supplements if you really need them. An excessive amount of iron might be dangerous. Vitamin C, in particular, can help with iron absorption. Vitamin-C-rich foods like cauliflower, tomatoes, and sweet potatoes can help you absorb more iron when eaten with iron-rich foods.