The Top 5 Nutrient Deficiencies: What You Need to Know
Essential Nutrients for Health
Almost one-third of Americans risk at least one nutrient deficiency. While this might seem surprising in our food-abundant society, certain vitamins and minerals can be challenging to obtain through diet alone. Here's what you need to know about the top five deficiencies:
- Vitamin B6
Key Functions:
- Blood health
- Brain function
- Metabolism
- Heart health
- Neurotransmitter production
Best Sources:
- High-fiber cereals
- Potatoes
- Bananas
- Poultry
- Fish
- Organ meats
- Vitamin B12
Functions:
- Red blood cell formation
- Nerve health
- DNA synthesis
- Brain function
- Energy production
Sources:
- Dairy products
- Eggs
- Fish
- Meat
- Fortified cereals
- Vitamin C
Functions:
- Wound healing
- Immune support
- Antioxidant protection
- Iron absorption
- Collagen production
Sources:
- Bell peppers
- Citrus fruits
- Berries
- Broccoli
- Brussels sprouts
- Fresh produce
- Vitamin D
Functions:
- Bone health
- Calcium absorption
- Immune function
- Muscle strength
- Inflammation reduction
Sources:
- Sunlight exposure
- Fatty fish
- Egg yolks
- Fortified dairy
- Mushrooms (UV-exposed)
- Iron
Functions:
- Oxygen transport
- Energy production
- Brain development
- Muscle function
- Growth support
Sources:
- Lean meats
- Beans
- Spinach
- Fortified cereals
- Dark chocolate
- Oysters
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References:
[1] Bird, J. K., et al. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655.
[2] National Institutes of Health Office of Dietary Supplements. (2020). Iron fact sheet for health professionals.
[3] National Institutes of Health Office of Dietary Supplements. (2020). Vitamin B6 fact sheet for health professionals.
[4] National Institutes of Health Office of Dietary Supplements. (2020). Vitamin B12 fact sheet for health professionals.
[5] National Institutes of Health Office of Dietary Supplements. (2020). Vitamin C fact sheet for health professionals.
[6] National Institutes of Health Office of Dietary Supplements. (2020). Vitamin D fact sheet for health professionals.
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