March is National Nutrition Month, a time dedicated to raising awareness about the importance of making informed food choices and developing healthy eating habits. At Ford Wellness, we believe that what you eat plays a significant role in your well-being, affecting everything from energy levels to disease prevention.
One crucial aspect of good nutrition is ensuring the body receives adequate vitamins and minerals. However, research shows that nearly one in three people in the United States is at risk for a deficiency in at least one essential nutrient.
Many people assume that nutrient deficiencies are rare, but even in a country where food is widely available, gaps in essential vitamins and minerals persist. While symptoms of a deficiency may not always be immediate or obvious, inadequate intake of key nutrients can contribute to a range of health concerns, including impaired immune function, fatigue, cardiovascular issues, poor mental health, and weakened bones.
To help individuals better understand these risks, we’re highlighting the four most common vitamin deficiencies and how to ensure optimal intake.
1. Vitamin B6: Essential for Brain, Blood, and Metabolism
Vitamin B6 plays a critical role in hemoglobin production, neurotransmitter synthesis, and metabolism. It is involved in over 100 enzyme reactions, making it vital for overall health.
Signs of Deficiency:
- Depression and confusion
- Anemia (microcytic anemia)
- Increased risk of heart disease and Alzheimer’s disease
Food Sources:
- Fortified cereals
- Potatoes
- Bananas and other non-citrus fruits
- Poultry, fish, and organ meats
2. Vitamin B12: Crucial for Blood and Nervous System Health
Vitamin B12 is essential for red blood cell formation and nerve function. However, absorption can be challenging, particularly for individuals with low stomach acid or digestive issues.
Signs of Deficiency:
- Fatigue and weakness
- Nerve damage (numbness or tingling)
- Anemia (megaloblastic anemia)
Food Sources:
- Dairy, eggs, and meat
- Fish, especially clams, salmon, and trout
- Fortified breakfast cereals
- Nutritional yeast (some varieties)
Individuals following a plant-based diet may need to consider Vitamin B12 supplements to maintain adequate levels.
3. Vitamin C: A Powerful Antioxidant for Immunity and Healing
Vitamin C is well known for supporting the immune system, but it also plays a key role in collagen production, neurotransmitter function, and iron absorption.
Signs of Deficiency:
- Weak connective tissue (leading to easy bruising and slow wound healing)
- Fatigue and irritability
- Scurvy (in severe cases)
Food Sources:
- Bell peppers, oranges, and strawberries
- Kiwifruit and cantaloupe
- Broccoli, Brussels sprouts, and tomatoes
Vitamin C is heat-sensitive, so consuming raw fruits and vegetables or lightly steaming them can help preserve its potency.
4. Vitamin D: The Sunshine Vitamin for Bone and Immune Health
Vitamin D facilitates calcium absorption, helping to maintain strong bones and muscles. It also plays a role in immune function and reducing inflammation.
Signs of Deficiency:
- Weak bones (osteomalacia in adults, rickets in children)
- Muscle cramps and spasms
- Increased risk of osteoporosis
Food Sources:
- Fatty fish (salmon, trout, and mackerel)
- Fish liver oils (cod liver oil)
- Egg yolks and cheese
- Fortified dairy and plant-based milks
Since Vitamin D is primarily synthesized through sunlight exposure, individuals with limited sun exposure may benefit from Vitamin D supplementation.
Are You at Risk for a Nutrient Deficiency?
Deficiencies in essential vitamins and minerals can have far-reaching consequences for overall health and well-being. The best way to ensure adequate nutrient intake is through a diverse, balanced diet rich in whole foods. However, for some individuals, dietary intake alone may not be enough.
If you are experiencing symptoms such as fatigue, irritability, frequent illnesses, or unexplained health issues, it may be time to assess your nutrient levels. Consider consulting a certified nutrition specialist to evaluate your diet and lifestyle.
Ford Wellness offers comprehensive medical nutrition therapy to help individuals optimize their nutrient intake, along with high-quality supplements and lab testing for nutrient deficiencies.
March is the perfect time to prioritize nutritional wellness. Take the first step toward better health by ensuring your body receives the essential nutrients it needs!
References:
- https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775
