Three vitamin and mineral deficiencies you could be at risk – symptoms

Recent NHS figures have brought to light an alarming revelation – more than 800,000 patients will be admitted to hospital with malnutrition and malnutrition in 2022, highlighting a growing crisis in health and diet in England and Wales.

The comprehensive study highlighted the growing issue of nutrition-related hospital admissions, which have risen by over 39 per cent over the past decade.

Among these, the deficiencies in three vital nutrients – iron, vitamin B12, and vitamin D – stand out because of their major impact on health and well-being.

Contrary to what might be thought, these deficits are not the result of an increase in dairy and meat free diets but have coincided with a major increase in food insecurity.

Recent surveys by the Food Foundation paint a grim picture of hunger and skipping meals – 5.9 percent of adults went an entire day without eating due to budget constraints, 15 percent skipped meals, and 21 were food insecure percent of families with children.

So what are the signs of deficiency and what can we do to avoid a low intake of these nutrients in our diet so that we do not become part of this silent epidemic?

Iron

There has been an overall decrease of 5 percent in iron intake over the past 20 years. Over the last decade, the number of teenagers failing to meet the Lower Recommended Nutrient Intake (LRNI) has fallen from 32 per cent to 24 per cent and the number of women failing to meet the LRNI for iron has gone from 27 per cent hundred to 25 percent, according to the survey. .

Iron is important for making hemoglobin, a protein found in red blood cells that carries oxygen around the body. If you don’t have enough iron, you won’t be able to produce enough healthy red blood cells, and this can lead to a condition called anemia.

Iron plays a role in the development and efficiency of the immune system. Having adequate iron in your diet helps the proliferation and maturation of immune cells such as lymphocytes that are needed to fight infections. ​​​​​​A study including over 1,400 people found that iron deficiency was an independent predictor of respiratory tract infections such as the common cold and that post-operative infections, including those of the urinary tract, were more common in among people with low iron levels.

Deficiency symptoms

Chapped lips, thinning hair, white spots on nails, brittle cracked nails, recurrent mouth ulcers, sore tongue, cold hands and feet, dizziness, fatigue, repeated colds during the winter months.

Sources of iron

Liver, kidney, meat, dried fruit, fortified breakfast cereals, beans, eggs, whole grains such as brown rice, most dark leafy green vegetables.

Expert verdict

Nutritionist Rob Hobson said: “Iron deficiency is among the most common mineral deficiencies. The most absorbable form is the haem iron found in meat and seafood that is incorporated into protein. Plants provide iron in a non-haem form whose absorption is enhanced by vitamin C. The recommended intake of iron in the EU is 14 mg per day. Try Healthpan’s Ironcare, (120 tablets £7.95) a stomach-friendly 14mg daily with the added benefits of B vitamins and copper and vitamin C to aid absorption. Women who have heavy periods, or feel tired all the time, may benefit from a blood test to see if they need an iron supplement.”

Vitamin D

Vitamin D deficiency is common in the UK and particularly during the winter months when exposure to sunlight is limited. The National Diet and Nutrition Survey showed that one in six adults in the UK have low levels of vitamin D in their blood. Some groups of the population are more at risk than others such as pregnant and breastfeeding women, young children under the age of five, people over the age of 65 and those with darker skin tones such as Africa, the African-Caribbean and South Asia.

Current recommendations advise everyone to consider taking a daily vitamin D supplement of 10 micrograms from October to March to help avoid deficiency and keep bones and muscles healthy. Vitamin D is available in various forms such as drops, sprays, or capsules and tablets (for example, Healthspan Vitamin D3, 10mcg 240 tablets £9.95).

Vitamin D deficiency is associated with reduced bone mineralization and bone thinning/deforming diseases such as rickets in children and osteoporosis and osteoporosis in adults. Vitamin D is needed to absorb calcium into bones to keep them strong. This is especially important for children and teenagers as they are laying the foundation for their bone density during this age.

Deficiency symptoms

Rickets (children), bone pain, muscle pain, osteomalacia (adult bone loss), increased sensitivity to pain, ‘pins and needles’ sensation in hands and feet, muscle cramps, depression.

Sources of vitamin D

The richest dietary source of vitamin D3 is oily fish (salmon, mackerel, herring and sardines). Some are also found in eggs, dairy products, meat, and solid foods. Mushrooms exposed to UV light provide small amounts of vitamin D2.

Expert verdict

Rob said: “Low levels of vitamin D are common in the UK during the winter months so I would always recommend taking a supplement. There are some foods you can include in your diet to increase your intake, but they are limited. Try to include enriched mushrooms every day which can be added to all kinds of dishes (breakfast with eggs is a good choice) and eat two servings of oily fish every week.”

Vitamin B12

According to figures from the National Diet and Nutrition Survey about 6 percent of adults have blood serum levels low enough to indicate a deficiency. Among those who are at particular risk of deficiency are vegans and vegetarians because natural food sources are limited to animal foods and that is why they are advised to supplement their diet. An example of this is Viridian B12 liquid, 50ml, 100 per cent active fermented ingredients £7.95 www.viridian-nutrition.com.

This essential vitamin is used to convert food into energy and is required by the body to make healthy red blood cells and prevents a type of anemia called megaloblastic anemia.

It also helps keep your nervous system healthy through its role in maintaining the nerve covering known as the myelin sheath. Evidence from animal and human studies shows that B12 also has neuroprotective and anti-inflammatory properties, and interventional studies in humans have reported beneficial effects of better B12 status or B12 therapy in multiple sclerosis, Parkinson’s disease, myalgic encephalitis, autism.

Deficiency symptoms

Brain fog, memory problems, cognitive impairment, insomnia, depression, irritability, fatigue, anemia, muscle weakness, mood swings, ‘pins and needles’ sensation in hands and feet. Mouth ulcers, blurred vision, red sore tongue.

Among the sources

Meat, fish, shellfish, poultry, liver, milk, eggs, cheese, yeast extract (marmite), fortified breakfast cereals and some other plant-based milk options.

Expert verdict

Rob Hobson said: “Lack of vitamin B12 in the diet is a major concern for those who avoid animal foods so I would always recommend taking a supplement or looking for solid foods to add to the diet. The EU recommended intake for iron is 1.5 mg per day. People over the age of 65 may want to keep their B12 levels in check especially if they have symptoms such as tiredness, fatigue, mood swings or memory problems.”