5 Common Nutrient Deficiencies in Canada

Our bodies rely on an abundance of nutrients to function optimally. While eating a regularly balanced diet will keep your risk of developing a serious nutrient deficiency mostly at bay, studies have shown a prevalence for some deficiencies according to age, pre-existing health conditions and the country and culture your diet comes from.

Here are five of the most common nutrient deficiencies among Canadians.

Iron Deficiency

Iron helps your body’s red blood cells circulate oxygen in your body by aiding in the production of hemoglobin. If your body doesn’t get enough iron, hemoglobin levels drop and so does your red blood cell count, which leaves your body with less oxygen than it needs. The result is anemia, which leaves you feeling tired and weak, and can also disrupt cognitive function. Because iron also helps regulate your body’s temperature, low iron levels can also make you feel colder. Lower levels of red blood cells will also make you more pale.

There are plenty of good sources of iron, including red meat, beans and lentils, and dark leafy vegetables. Because the body absorbs two to three times more iron from animal sources than from plants, vegans and vegetarians are at a greater risk of developing an iron deficiency, as are women ages 15-45.

Too much iron can be dangerous, so it’s important to consult your doctor if you think you suffer from an iron deficiency and are considering supplementation.

Iodine

It’s estimated that one third of the world’s population doesn’t get enough iodine. Iodine is needed to create thyroid hormones, which control the body’s metabolism (energy), and aids in brain function and healing. Eggs, iodized salt, and yogurt are among some of the foods that are high in iodine. An iodine deficiency can cause weakness and fatigue, weight gain, shortness of breath, and most commonly, a swollen thyroid gland (enlarged neck).

Magnesium

Magnesium is a key nutrient for cellular function. It is found in every cell in our body, and is a huge component in the synthesis of protein and conversion of energy. It’s estimated that over 43% of Canadians don’t get the dietary magnesium they need. Because magnesium is so fundamental on a cellular level, symptoms of a deficiency can take many forms. Headaches, fatigue, muscle cramps are some of the most common. Other symptoms include numbness, low appetite, muscle twitches and irregular heartbeat. Almonds are an incredible source of magnesium. Other high-scoring foods include dark chocolate, pumpkin seeds, popcorn and peanuts.

Vitamin C

Western diets are abundant with Vitamin-C rich foods,and yet this deficiency is still one of the most common in North America. It's especially prone in people who don't eat fresh fruit and vegetables regularly, and those who smoke and/or drink excessively. Symptoms of a deficiency includes weakness, dry skin that is slow to heal, bleeding gums, and a weakened immune system.

Omega-3

Omega-3 is an important nutrient for every part of your body. The problem is that our bodies don't produce Omega-3 fatty acids, and so we rely on our diets to get our daily intake. Omega-3 is found in fatty fish, and some seeds and nuts.

Western diets are loaded with Omega-6s, but not enough Omega-3s. This creates a huge imbalance in the Omega-6 to Omega-3 ratios in our bodies. Studies have found that modern diets can lead to an imbalance of over 20:1 Omega-6 to Omega-3, leading to an increased risk of heart disease among other long-term problems with joints, eyes, brain, skin and nervous system.

Symptoms of Omega-3 deficiency include dry skin, anxiety and mental fogginess, join discomfort and fatigue.

It's important to ensure you are getting enough Omega-3 in your diets, and supplementation with Omega-3 oils is an easy way to get more in your diet. While reported side-effects of Omega-3 supplementation are mild, it's always a good idea to talk to your doctor about any changes in your diet.