The instafit generation seems to be symbolic of a shift in attitude towards health and vitality amongst the general population. With images of toned abs and buff physiques on our televisions regularly, more and more people are taking the time to look at their health. People are now undertaking strict diet regimes, strenuous exercise routines, and even taking an allergy test for the next step to better health.
For your body to function optimally, nutritionists and doctors agree that it is vital to meet vitamin and mineral RDL’s as much as possible. Here we take a look at the vitamins and minerals you are likely to be deficient in.
Vitamin A
Essential to eye health, vitamin A deficiency is the leading cause of blindness worldwide. As many as 25% of people eating a western diet are not getting enough vitamin A, and this can have an impact on immune function due to its anti-inflammatory properties.
Sources of vitamin A: Cod liver oil, Eggs, Oranges, Liver, Salmon.
Vitamin D
The sunshine vitamin is often in short supply in the latter months of the year. Winter denies us a vitamin that affects many of the body’s processes and functions. Symptoms of a deficiency include muscle weakness and bone loss. It is also often linked with bouts of depression with Seasonal Affective Disorder afflicting over 20% of the population.
Sources of vitamin D: Vitamin D Supplements, Artificial Lightboxes, Fatty Fish.
Iodine
Vital to the maintenance of the thyroid, which produces and manages hormones, one-third of the population is deficient in iodine. This deficiency is particularly dangerous to children, being linked to developmental issues and cognitive disabilities. Many countries, including the US, have made the addition of iodine to table salt legally mandated.
Sources of iodine: Iodised Table Salt, Seaweed, Iodine Solution, Baked Cod.
Vitamin b12
Also known as cobalamin, vitamin b12 plays a vital role in blood formation & brain and nerve function. More than 20% of older adults are likely deficient, and this figure increases to 80-90% in vegetarians and vegans. Deficiency can manifest in several ways, including impaired brain function, raised homocysteine levels, and megaloblastic anemia.
Sources of vitamin b12: Shellfish, Animal Meat, Eggs, Milk, Liver.
Magnesium
Symptoms of magnesium deficiency include fatigue, abnormal heart rhythm, and migraines. Magnesium deficiency is prevalent in western countries and accounts for almost HALF of the population of the United States. Long term effects can include insulin resistance and high blood pressure.
Sources of magnesium: Dark chocolate, Spinach, Almonds, Avocados.
Iron
More than 25% of the world’s population is living with an iron deficiency. An essential component of red blood cells, it plays a massive role in the delivery of oxygen to muscles and organs. This means a deficiency can affect a wide range of vital bodily functions. Symptoms of an iron deficiency include fatigue, weakness, and impaired cognitive function. Pregnant and menstruating women are particularly exposed to this due to the amount of blood loss.
Sources of Iron: Meat, Apricots, Brown Rice, Soybeans, Spinach.
This is just a selection of vitamins and minerals that many people are deficient in. You should try to eat a diet which is rich in vitamins and minerals and supplement where necessary to meet minimum requirements. In your quest for better health, you should take an allergy test. This will determine whether or not you have allergies preventing you from getting a full profile of nutrients. An allergy test can also tell you which foods that are a good source of any of the above vitamins and minerals may cause you other symptoms if you’re allergic to them. You can see our full range of tests here.
