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The human body cannot produce micronutrients; hence these are obtained from food. These nutrients are necessary for maintaining overall body functions. To ensure an adequate intake of micronutrients, it's important to consume a variety of foods, as different types of food contain different micronutrients. However, micronutrient deficiencies are common across the world affecting millions of people who lack at least one essential micronutrient. This micro deficiency can lead to some serious health issues.
In this blog, we will discuss some common micronutrient deficiencies with their symptoms and causes and how you can prevent them. However, before going deeper, let’s know what micronutrients mean.
What are Micronutrients?
Micronutrients are minerals and vitamins which are needed in small quantities for the smooth functioning of the human body. These include:
1. Vitamins - These are organic compounds produced by plants and animals which can be further broken down. Most of the vitamins are water-soluble and, when consumed in excess amounts, are flushed out of the body. For example, B vitamins and vitamin C are needed. Some vitamins are fat-soluble and are stored in the body for future use, like vitamins A, D, E, and K. Vitamins are essential for regulating metabolism supporting the immune system and cell growth.
2. Minerals - These are inorganic compounds which naturally exist in soil and water and cannot be further broken down. Trace minerals that are needed in small amounts in our body are categorised as micronutrients with minerals such as iodine, iron, manganese, zinc etc. Minerals are important for bone health, muscle function and nerve function.
Common Micronutrient Deficiencies
Here are some of the most common examples of micronutrient deficiency that are prevalent globally:
1. Iodine
Iodine micronutrients are crucial for maintaining proper thyroid function. A deficiency of iodine can cause hypothyroidism, which results from a disturbance in thyroid function. Symptoms include an enlarged thyroid gland, weight gain, fatigue, etc. Consuming food rich in iodine can prevent this.
2. Iron
Iron is responsible for transporting oxygen to body cells. A deficiency of iron is called anaemia, which is a common micronutrient deficiency in older adults. Iron is needed by red blood cells to form haemoglobin which is a protein needed to carry oxygen. Hence, people with low iron levels have symptoms like breathlessness, tiredness, headaches, and paleness.
3. Zinc
Zinc is responsible for wound healing, proper immune function, sense of taste and smell and blood clotting. Zinc also plays a crucial role in growth and development during pregnancy. Its deficiency can lead to hair loss, eye issues, skin changes, diarrhoea and more susceptibility to infections. It is treated using zinc supplements.
4. Vitamin A
Vitamin A plays a crucial role in maintaining the health of your eyes, skin, and teeth, as well as your immune system. Eczema is caused by a chronic micronutrient deficiency of vitamin A. Other symptoms include dry eyes, night blindness, infertility, delayed growth and chest infections. Meat, eggs, red, orange, green and yellow plant foods are good sources of vitamin A.
5. Vitamin B12
When you do not consume enough vitamin B12 or your body is not able to absorb vitamin B12, it leads to vitamin B12 deficiency. Vitamin B12 helps in making red blood cells and DNA, the genetic component of a cell. It is one of the micro nutritional deficiencies that can cause neurological and psychological problems if not addressed. Vitamin B12 deficiency can be treated with the help of supplements or food rich in vitamin B12, such as meat, dairy and eggs.
6. Vitamin D
Vitamin D is essential for bone and muscle health. It also helps in the absorption of calcium in the body. Its deficiency is one of the most common global micronutrient deficiencies and can result in low absorption of calcium and phosphorus. Muscle weakness, pain in bones, deformity in joints and mood changes are common symptoms of vitamin D deficiency.
>> Also Read: Vitamin D Deficiency Common in Indians
Causes of Micronutrient Deficiency
Some common factors contribute to all major micronutrient deficiencies. These factors are:
- Low dietary intake
- Consuming unhealthy diet
- Gastrointestinal diseases
- Pregnancy
- Growing age among children
Malnutrition and Micronutrient Deficiencies
Malnutrition is a major outcome of the deficiency of macronutrients and micronutrients among people whose diets lack essential nutrients. Such a deficiency of vitamins and minerals is also known as hidden hunger micronutrient deficiency, where the daily dietary intake lacks the required quantity of micronutrients. Some causes of micronutrient deficiencies and malnutrition include:
- Lack of financial resources to afford a balanced and nutritious diet.
- Underlying health conditions causing micromineral deficiency. For instance, a deficiency of iron, zinc, vitamin B12 and D are common micronutrient deficiency in celiac disease.
- Poor absorption of nutrients due to certain diseases such as inflammatory bowel syndrome and diabetes. Vitamin B12 is a common micronutrient deficiency in diabetic patients.
- Restricted diet
- Eating disorders.
Preventing Micronutrient Deficiencies
The best way to prevent micronutrient deficiencies is to consume a balanced diet full of all the nutrients needed for overall health. This includes fruits, vegetables, nuts, dairy, and proteins. In severe or special cases, additional supplements are recommended, such as during pregnancy or for people with health conditions.
To keep your nutrient levels in check, it is recommended that you get preventive health check-ups done regularly. This way, any deficiency or health issue can be identified at an early stage and addressed accordingly. Care Health Insurance plans provide free annual health check-ups for you and your family. To explore health insurance plans for families that cover preventive check-ups, contact with our experts today and get a cashless facility at more than 22100+ healthcare providers.
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