Micronutrient Deficiencies

In a study, it was found that one-third of the US population deriving 45% of their energy from energy-dense and nutrient-poor foods such as pizza, high-fat, high-sugar processed foods and alcohol. A diet may be calorically adequate or even excessive and still lack important micronutrients. But we need to consume micronutrients to meet our daily needs.

Micronutrients, known as vitamins and minerals, are crucial components of healthy growth and development, disease and aging prevention.

Essential Micronutrients

Iron

An essential mineral, iron carries oxygen to our red blood cells and has a function in removing carbon dioxide. Signs of iron deficiency include fatigue, pale skin, brittle nails, dizziness or fast heartbeat. To help increase iron absorption, combine vitamin C with the iron-rich foods and herbs.

Some examples of foods that are good sources of iron are red meat, shellfish, beans, dark leafy greens, raisins, apricots, peas, and iron-fortified foods. Herbs with generally high mineral and iron content include nettle, alfalfa, yellow dock, oatstraw or oat tops, dandelion, and dang qui.

Vitamin D

Fat-soluble vitamin D is an important building block in helping to maintain healthy bones, enhance immune function, and regulate muscle contraction and nerve communication between the body and brain. The signs of vitamin D deficiency can be subtle to separate from other conditions, for example, fatigue, bone pain, or muscle spasms. Exposure to the ultraviolet rays from sunlight, a source of vitamin D, for 10-15 minutes a few times a week is sufficient to maintain healthy levels, but aging diminishes our ability to absorb ultraviolet rays. 

Consuming healthy fats at each meal can assist absorption of vitamin D. Foods rich in vitamin D include milk, cereals, margarine and orange juice. Also, oily or fatty fish, as well as fish oil, are some of the best food sources of vitamin D while portobello, morel, button, white, and shiitake mushrooms all contain ergosterol, a vitamin D precursor.

When vitamin D is combined with calcium, it helps its absorption to maintain normal bone mineralization.

Calcium

Calcium is required for building and maintaining strong bones.  It is also essential for nerve messaging, muscle movement, release of hormones and enzymes, and supporting blood clotting.

Signs pointing to potential calcium deficiency include muscle aches, cramps, tingling in the hands and feet, fatigue, and insomnia. Focusing on calcium-rich food such as dairy products, sardines, salmon, dark greens including broccoli, soybeans, molasses, figs, and many nuts and seeds including sunflower seeds, sesame seeds, almonds and brazil nuts help boost your daily calcium intake.  Herbs that are high in calcium include nettle, chickweed, red clover, raspberry leaf and oatstraw. 

Vitamin C

As a vital water-soluble micronutrient, vitamin C is essential for the growth and repair of connective tissues, bolstering the immune system, reducing damage to and hardening of blood vessels.

Vitamin C is a powerful antioxidant, with compounds that protect our bodies against free radical damage from aging and disease. Vitamin C plays a part in protecting our body against various chronic illnesses, including heart disease, macular degeneration, cancer and osteoarthritis. 

Several lifestyle choices can influence our vitamin C levels, including smoking, prolonged illness, regular use of alcohol, or limited intake of fresh fruits and vegetables. Although vitamin C deficiency is rare, signs of deficiency include bleeding gums, slow-healing wounds and easy bruising. And it is essential to review medications that can interact with vitamin C, for example, aspirin, oral estrogens and acetaminophen. 

Many quality foods contain vitamin C, including green leafy vegetables, citrus fruits, tomatoes, red and green peppers, broccoli, and strawberries. Herbs, too, have high vitamin C levels, with standouts including amla, pine needles, rose hips, elderberries, hawthorn berries and cayenne.