There’s an underrated reason why people feel chronically tired and depressed when the fall season comes. Nutrients deficiencies are no joke and they could negatively affect your mental and physical health. Even if you eat a well-balanced diet, there’s still a risk factor of developing any nutrient deficiency. Here are the most common nutrient deficiencies that you might be experiencing this season:
1. Vitamin C
One of the most powerful immune-boosting vitamins, vitamin C is essential for protein metabolism, the biosynthesis of certain neurotransmitters, L-carnitine, and collagen production. Besides antioxidant and biosynthetic properties, vitamin C plays a critical role in improving the immune function and the absorption of iron. The symptoms of vitamin C deficiency are joint pain, chronic fatigue, poor teeth health, inflammation, and low immunity.
2. Vitamin B12
It’s believed that vegetarians and vegans are the only ones who face vitamin B12 deficiency. In reality, even meat eaters are at risk. Vitamin B12 is essential for DNA synthesis, neurological function, and red blood cell formation. The symptoms of Vitamin B12 deficiency are weight loss, loss of appetite, constipation, weakness, fatigue, and megaloblastic anemia.
Found in seaweed, seafood, and some dairy products, iodine is essential for the thyroid hormone production. Thyroid hormones are needed for healthy brain and bone development, particularly during infancy and pregnancy. The symptoms of iodine deficiency are a goiter, poor productivity level, brain impairments, and thyroid cancer.
4. Vitamin D
Since vitamin D is hard to obtain from food, you’re more likely to be deficient in it during the fall season. Vitamin D helps to manage calcium absorption in the body and keeps your bones strong and healthy. Moreover, this vitamin is crucial for the nervous system, muscle health, and proper immune function It aids in treating chronic inflammation, too. The symptoms of vitamin D deficiency are muscle weakness, chronic bone pain, osteomalacia, and rickets.
Magnesium can be found in nuts, legumes, vegetables, and whole grains, but due to diet changes, there’s still a high risk of the deficiency of this mineral. Magnesium aids in the regulation of over 325 enzymes and in maintaining a lot of bodily functions, including electrical impulses, muscle control, the elimination of harmful toxins and energy production. The symptoms of magnesium deficiency are a weakness, fatigue, vomiting, nausea, mood swings, loss of appetite, muscle cramps and contractions, and others.
The deficiency of iron is the world’s number one nutritional disorder, according to the World Health Organization. Iron is vital for most body functions, including blood cell formation, transportation of oxygen to the cells, and keeping protein structures. The symptoms of iron deficiency are inflamed tongue, bigger susceptibility to infections, weak immune function, trouble keeping healthy body temperature, slow cognitive development, poor performance, weakness, and chronic fatigue, among the others.
Here you have it! The list of the possible nutrient deficiencies during the fall season. See your doctor if you have any of the symptoms mentioned above in order to learn if you have any deficiency. A well-balanced diet (even a vegan one) can supply your body with all the essential nutrients for optimal health.