Page 20 - Florida Sentinel 2-15-19

Health
Vitamin and nutrient de- ficiencies may seem like con- cerns of the past, but that’s where you’re mistaken. The truth is that vitamin and nu- trient deficiencies are still very much relevant today.
“We’re a nation of being overfed yet undernourished. Vitamin and minerals are supplied by the food that we consume,” explains Angela Ginn, a registered dietitian nutritionist and spokesper- son for the Academy of Nu- trition and Dietetics in Baltimore, Maryland. “Amer- icans are under consuming key nutrients for their health, according to the 2015 Dietary Guidelines Advisory Com- mittee report. The shortfall
nutrients are Vitamin A, Vi- tamin D, Vitamin E, Vitamin E, Vitamin C, Calcium, and Magnesium for individuals two and older.”
Here’s a little more food for thought: Vitamin D defi- ciency is most common among African Americans. Lack of vitamin D has been linked to cancer, diabetes, os- teoporosis and autism, just to name a few. According to a 2009 study, 75 percent of Americans weren’t getting the recommended intake of vitamin D on a daily basis. Pretty alarming, right?
Here are five other com- mon vitamin and nutrient deficiencies and the simple steps you can take, in order to
prevent them from happen- ing to you.
1. Vitamin B12 & Omega Fatty Acids
Are you noticing that your nails have started to split, crack or peel or your hair is more limp, dull or brittle than usual? If you answered “yes” to one or both of those questions, then you could be lacking B vitamins and
omega fatty acids. Both are essential for maintaining healthy hair, skin and nails.
2. Vitamin C
Slow-healing wounds could be a sign of vitamin C deficiency. Vitamin C – which can be found in dark leafy greens, cauliflower, pa- paya, strawberries and pineapple – plays a role in healing cuts, scrapes and bruises.
3. Folic Acid
Getting enough folic acid is important, especially if you’re a woman and you’re thinking about having chil- dren. “Folic acid plays an im- portant role in making new cells and helps protect against heart disease,” Ginn says.
So, how can you tell if you’re deficient in folic acid? If you’re fatigued or notice that your tongue has swelled or that you’re developing mouth sores, then it’s time to make some small changes in your diet, such as adding more dark leafy greens and citrus fruits. Pregnant women may want to talk to
their doctor about taking a folate supplement.
4. Iron
Are you always tired? What about low appetite, pale skin, diarrhea and/or constipation and dizziness – do these symptoms sound fa- miliar to you? If so, you may need to increase your vitamin B12 and iron intake. Fish, red meat, dairy and eggs are all high in B12 while iron can be found in beans, lentils and spinach.
5. Calcium
Calcium is essential when it comes to maintaining strong bones and teeth, but it also plays an important role in muscle and nerve function.
“Calcium plays a role [in helping] your muscles to con- tract and your heart to beat,” Ginn says. “If you don’t get enough, it also impacts bone density in adults.”
Signs of a severe defi- ciency include muscle spasms and aches, tooth decay and memory loss. Dairy products, kale, black- eyed peas, almonds, and turnip greens are just a few calcium-rich foods.
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