Four Vitamins/Minerals You Could be Lacking In

By Liam Moran 

Nutrient deficiencies are often something that is majorly overlooked by the everyday Joe. Sure, we know how to stay fit, and we know the right foods to eat to stay healthy, but it is often not enough when you are lacking in a particular vitamin.

This list is built not only as an educator on some common deficiencies, but as a reminder to do your own research and consciously watch your body.

Seek a medical professional for more details.



Iron is linked as one of the most deficient vitamins found in people around the world in this modern age (1)

More importantly this deficiency is especially prevalent in young children. Other risk factor groups include menstruating women (loss of blood) and vegetarians/vegans (lack of iron rich foods)

Symptoms of a iron deficiency include fatigue, weakness, cold hands and feet, brittle nails and pale skin are often associated as well.

So what foods combat an iron deficiency?

Red Meat







Iodine deficiency also has some scary numbers associated with the amount of nutrient deficient people in the world, nearly affecting one third of the world’s population. Again, the prevalent age group occurs amongst young children.

Some common deficiencies include weight gain, fatigue and weakness, hair loss, flaky and dry skin and feeling colder than usual from a lack of the vitamin.

These foods are excellent sources of Iodine:





Dried Prunes and

Cod (fish)

Vitamin A:

Vitamin A is an important vitamin in relation to bone. skin, teeth and cell health. It is estimated that 75% of people who are eating a western diet are not getting enough Vitamin A. (1)

What’s more concerning is the lack of Vitamin A in developing countries. Vitamin A deficiency (VAD) is the single most important cause of childhood blindness in developing countries.

Some symptoms of lack of Vitamin A include dry skin, dry eyes, throat and chest infections, poor wound healing and breakouts and Acne.

Vitamin A can be found in:

Sweet Potato



Bluefin Tuna


Goat, blue, cream and feta cheese


Fish Liver oil

Vitamin D:


Vitamin D is a surprising one. While we get plenty of Vitamin D exposure through the sun in summer, it can sometimes be few and far between in winter, especially if your working in a inside environment.

Vitamin D is particularly important for absorbing calcium, as well as keeping your bones muscles and immune system strong and healthy. Some signs of this deficiency are:

Getting sick often

Bone and back pain


Hair loss

Muscle pain

Some foods you can incorporate into getting more vitamin D include:



Fish (Salmon, sardines)

Egg yolks

It cannot be reiterated enough about how important checking and consciously measuring how your body is going. Seek a medical professional for more specifics and to seek a test for vitamin deficiencies.



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