Maintaining good health goes beyond tracking proteins, carbohydrates and fats. While macronutrients are required in larger quantities, micronutrients such as vitamins and minerals are equally essential, even though the body needs them in smaller amounts. A deficiency in any of these can lead to noticeable health issues.
Dr Saurabh Sethi, a California-based gastroenterologist, recently highlighted the early symptoms of seven key micronutrient deficiencies, helping people recognise warning signs before complications arise.
1. Vitamin A
Vitamin A is a fat-soluble vitamin essential for vision, immunity, reproduction, and growth. It is found in fish, liver, dairy products, eggs, and carotenoid-rich fruits and vegetables like carrots and sweet potatoes.
Early symptom of deficiency: Difficulty seeing in low light or night blindness.
2. Vitamin K
Vitamin K plays a crucial role in blood clotting and bone health. Green leafy vegetables such as spinach and broccoli, vegetable oils, and cereals are good sources.
Early symptom of deficiency: Easy bruising.
3. Calcium
Calcium is vital for strong bones and teeth and supports muscle function and nerve signalling. Dairy products, leafy greens like kale and broccoli, and fish such as salmon with bones provide calcium.
Early symptom of deficiency: Tingling sensation around the mouth.
4. Folate (Vitamin B9)
Folate helps form DNA and supports cell division. It is found in leafy greens, fruits, legumes, seafood, eggs, dairy, meat, and grains.
Early symptom of deficiency: Mouth ulcers.
5. Iodine
Iodine is necessary for producing thyroid hormones. It is commonly obtained from iodised salt, seafood, seaweed, and eggs.
Early symptom of deficiency: Swelling in the neck (goitre).
6. Vitamin C
Vitamin C supports immunity, skin health, wound healing, and blood vessel integrity. Citrus fruits, strawberries, peppers, and blackcurrants are rich sources.
Early symptom of deficiency: Bleeding gums.
7. Vitamin B6
Vitamin B6 (pyridoxine) helps the body metabolise protein and carbohydrates and supports haemoglobin formation. It is found in poultry, fish, pork, bananas, oats, beans, and nuts.
Early symptom of deficiency: Cracked corners of the mouth.
Recognising these early signs can help prevent more serious complications. Experts recommend maintaining a balanced diet rich in diverse whole foods to ensure adequate micronutrient intake. If symptoms persist, consulting a healthcare professional and considering appropriate testing is advisable.