🥗 Good Nutrition: The Foundation of Health and Vitality

25 Common Nutrient Deficiencies—and How to Fix Them Before It’s Too Late

By Dr. Joshua Nderitu | Health Insights Club

 

Have you ever felt tired, foggy, or unusually anxious—and couldn’t quite put your finger on why? It might not be stress or age… It could be what’s missing from your plate.

Good nutrition is more than calories. It’s about the quality of nutrients—vitamins, minerals, and bioactive compounds—that power your body, fuel your brain, strengthen your immunity, and even sharpen your mood.

But in today’s fast-paced world, nutrient deficiencies are everywhere—even among people who eat “well.” From growing kids to busy professionals, pregnant women to aging grandparents, missing just one essential nutrient can quietly wreak havoc on your health.

đź“Š Nutritional Needs by Age & Life Stage

Your body’s demands change across your lifetime. And so should your diet.

Life Stage Nutritional Focus
Infants & Toddlers Iron, zinc, vitamin A, DHA
Children (4–12) Calcium, vitamin D, iodine, B12
Teenagers Iron (esp. girls), folate, protein
Pregnancy & Lactation Iron, folate, omega-3s, choline
Adults (20–50) Magnesium, B-complex, fiber
Older Adults (50+) Vitamin D, B12, calcium, protein

Malnutrition isn’t just about not having enough food—it’s about not having enough nutrients.

🚨 The 25 Most Common Nutrient Deficiencies—and How to Fix Them

“You don’t just eat to stay full. You eat to fuel the miracle of life inside you.”

Let’s break down the most widespread deficiencies globally and how you can turn things around—starting today.

  1. Iron
  • Symptoms: Fatigue, dizziness, pale skin, brain fog
  • Fix: Liver, red meat, spinach, lentils, iron-fortified cereals
  • Note: Women of reproductive age are most at risk
  1. Vitamin D
  • Symptoms: Weak bones, low mood, immune weakness
  • Fix: Sunlight (20 mins daily), eggs, fatty fish, fortified milk
  1. Vitamin B12
  • Symptoms: Numbness, fatigue, memory issues
  • Fix: Animal products, B12 supplements (esp. for vegans)
  1. Calcium
  • Symptoms: Brittle bones, muscle cramps, insomnia
  • Fix: Dairy, sardines, leafy greens, fortified juices
  1. Magnesium
  • Symptoms: Anxiety, poor sleep, muscle twitches
  • Fix: Nuts, seeds, whole grains, dark chocolate
  1. Zinc
  • Symptoms: Poor immunity, slow wound healing, hair loss
  • Fix: Pumpkin seeds, beef, cashews, seafood
  1. Iodine
  • Symptoms: Goiter, sluggish metabolism, developmental issues
  • Fix: Iodized salt, seaweed, dairy
  1. Folate (B9)
  • Symptoms: Birth defects (in pregnancy), poor mood
  • Fix: Legumes, leafy greens, citrus fruits, fortified grains
  1. Omega-3 Fatty Acids
  • Symptoms: Dry skin, depression, inflammation
  • Fix: Fatty fish (salmon), walnuts, flaxseeds
  1. Vitamin A
  • Symptoms: Night blindness, dry skin, infections
  • Fix: Carrots, sweet potatoes, liver
  1. Fiber
  • Symptoms: Constipation, weight gain, high cholesterol
  • Fix: Fruits, vegetables, oats, legumes
  1. Potassium
  • Symptoms: Cramps, irregular heartbeat, fatigue
  • Fix: Bananas, potatoes, beans, oranges
  1. Vitamin C
  • Symptoms: Bleeding gums, frequent infections
  • Fix: Citrus fruits, bell peppers, strawberries
  1. Choline
  • Symptoms: Brain fog, liver problems
  • Fix: Eggs, meat, soybeans
  1. Selenium
  • Symptoms: Thyroid dysfunction, fatigue
  • Fix: Brazil nuts (just 2 per day!), tuna, eggs
  1. Vitamin K
  • Symptoms: Easy bruising, poor bone health
  • Fix: Leafy greens, broccoli, Brussels sprouts
  1. Chromium
  • Symptoms: Blood sugar swings, cravings
  • Fix: Broccoli, whole grains, nuts
  1. Vitamin E
  • Symptoms: Muscle weakness, poor vision
  • Fix: Sunflower seeds, almonds, spinach
  1. Copper
  • Symptoms: Weak bones, anemia
  • Fix: Shellfish, seeds, dark chocolate
  1. Manganese
  • Symptoms: Bone weakness, poor wound healing
  • Fix: Nuts, tea, whole grains
  1. Fluoride
  • Symptoms: Weak enamel, more cavities
  • Fix: Fluoridated water, tea, seafood
  1. Biotin (B7)
  • Symptoms: Brittle nails, thinning hair
  • Fix: Eggs, nuts, salmon, avocados
  1. Phosphorus
  • Symptoms: Weak muscles, fragile bones
  • Fix: Poultry, dairy, lentils
  1. Molybdenum
  • Symptoms: Rare but important for enzyme function
  • Fix: Legumes, grains, nuts
  1. Vitamin B6
  • Symptoms: Irritability, skin problems, confusion
  • Fix: Chicken, bananas, chickpeas

đź’ˇ Fixing Deficiencies: 5 Powerful Strategies

  1. Nutrient-Dense Diet: Eat whole foods, not just calories.
  2. Fortified Foods: Use iodized salt, fortified milk, and cereals.
  3. Smart Supplementation: Get tested—then tailor supplements.
  4. Lifestyle Adjustments: Get sunlight, reduce alcohol/smoking.
  5. Professional Support: Consult a dietitian or doctor.

⚠️ Final Thought

“Most people are overfed but undernourished.”

Don’t wait for symptoms to scream. Start feeding your body what it truly needs today. You’re not just eating for survival—you’re eating for strength, clarity, and longevity.

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đź”— References

  • World Health Organization. Micronutrient Deficiencies
  • Harvard T.H. Chan School of Public Health. The Nutrition Source
  • NIH Office of Dietary Supplements. Nutrient Fact Sheets
  • Global Burden of Disease Study, 2023
  • Frontiers in Nutrition, 2024. Micronutrient Interventions

 

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