Micronutrients may not be needed in the same quantities as the three macronutrients (fats, carbohydrates, and protein), but they are still equally as important and are required in small amounts by the body for proper growth and development.

Micronutrient deficiencies and inadequacies occur when the body does not receive or cannot absorb the necessary amount of nutrients necessary from dietary sources.

The health and wellness sphere has undoubtedly put more focus on the importance of healthful, balanced nutrition yet research still shows that the diets of more than 90% of North Americans fail to reach the recommended daily allowances (RDAs) and Adequate Intake (AIs) for one or more essential vitamins or minerals. Many modern foods including milk, bread, or orange juice – are fortified with micronutrients to help prevent nutritional deficiencies.

Chronic micronutrient inadequacies have been found to have severe implications for your long-term health including digestion problems, skin disorders, severe illness, stunted bone growth, impaired immunity, cognitive decline and even death. They also increase the risk for chronic diseases such as type 2 diabetes, cardiovascular disease, and osteoporosis.

Common Micronutrient Deficiencies

Among adults in Western countries, vitamin D, thiamin, riboflavin, calcium, magnesium, and selenium are some of the most common micronutrient inadequacies. Many are exceeding energy (caloric) needs but not meeting micronutrient requirements.

Vitamin A

Vitamin A (beta-carotene) is involved in skin health, immune function, vision, reproduction, and cellular communication.

A diet low in vitamin A can lead to night blindness (xerophthalmia), dry skin, dry hair, color-blindness, infected or ulcerated eyes, acne, ridges on nails, macular degeneration, and recurring conjunctivitis. Vitamin A deficiency also increases the risk of diarrhea and the severity of infections early on before the onset of xerophthalmia.

Foods Rich in Vitamin A

·       Sweet potatoes

·       Carrots

·       Spinach

·       Bell peppers

·       Kale

·       Pumpkins

·       Broccoli

Vitamin B12

B12 is a water-soluble vitamin that plays an active role in metabolism, red blood cell formation, and DNA synthesis.

A deficiency of vitamin B12 is often caused by poor intake or malabsorption due to a health condition. Symptoms include fatigue, weakness, megaloblastic anemia, constipation, loss of appetite, and weight loss. Neurological changes may also occur, such as tingling or numbing of the hands and feet.

Older adults, vegetarians and vegans, individuals with gastrointestinal disorders, pernicious anemia and those who have undergone gastrointestinal surgery are at risk for inadequate vitamin B12 levels.

Foods Rich in Vitamin B12

·       Red meat

·       Clams

·       Beef liver

·       Salmon, trout, tuna fish, haddock,

·       Nutritional yeasts

Vitamin D

Vitamin D is naturally found in very few foods, added to others, and comes in the form of a dietary supplement. It is produced endogenously when ultraviolet rays from sunlight hit the skin and trigger vitamin D synthesis. Over 90% of North Americans are deficient in Vitamin D.

Vitamin D is responsible for many vital roles in the body, including building maintaining strong bones.

Osteomalacia and rickets are the diseases most commonly associated with Vitamin D deficiency. Further deficiency symptoms may include bone pain and muscle weakness, but the signs can be very subtle and go undetected in the initial stages.

Foods Rich in vitamin D

Obtaining vitamin D from diet alone is difficult. That is why people often choose to take vitamin D supplements.

·       Cod liver oil

·       Salmon

·       Sardines

·       Egg yolk

·       Swiss cheese

Vitamin E

In addition to acting as an antioxidant, vitamin E is involved in immune function, gene expression regulation, cell signaling, and other metabolic processes.

Fat is necessary in order to absorb Vitamin E in the digestive tract and lack of Vitamin E absorption presents in the form of chronic diarrhea and muscle weakness. The health implications and symptoms of a deficiency stem much farther than in the gut and include a weakened immune system, visionary problems, loss of feeling in the arms or legs, and a general loss of body movement control.

Foods Rich in Vitamin E

·       Sunflower seeds

·       Almonds

·       Hazelnuts

·       Spinach

Potassium

Potassium has many roles, including helping regulate muscle contractions, regulating fluid balance, and maintaining overall healthy nerve function.

Insufficient potassium intake can increase blood pressure, kidney stone risk, bone turnover, urinary calcium excretion, and salt sensitivity. In severe deficiency cases, it can cause hypokalemia, which affects up to 1/5 of hospitalized patients.

Hypokalemia symptoms include constipation, fatigue, malaise, and muscle weakness. Low potassium intake can also increase your risk of hypertension, stroke, osteoporosis, and type 2 diabetes.

A potassium deficiency is often triggered by a sudden loss of bodily fluids, commonly caused by vomiting, diarrhea, and excessive sweating.

Foods Rivh in Potassium

·       Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit

·       Cooked spinach

·       Cooked broccoli

·       Potatoes

·       Sweet potatoes

·       Mushrooms

·       Cucumbers

·       Zucchini

·       Eggplant

·       Pumpkins

·       Leafy greens

Calcium

Calcium is essential for bone health, muscle function, nerve transmission, and many other systems and functions.

Inadequate levels of calcium do not produce any apparent short-term symptoms, but chronic deficiency can contribute to osteopenia, which can lead to osteoporosis. Observational and experimental studies have also found a connection between calcium intake and colorectal cancer risk.

Foods Rich in Calcium

·       Full fat dairy including milk, yogurt and cheeses,

·       Salmon, sardines and fatty bone-in fish

·       Almonds

·       Rhubarb

·       Bone broth

Choline

Choline is an essential nutrient that is used in many steps in the metabolism and also plays an integral part in mood, muscle control, memory, and other brain and nervous system functions.

Choline deficiency can cause muscle damage, non-alcoholic fatty liver disease, and liver damage. Low amounts of choline in the body have also been associated with an increased risk of neural tube defects in pregnancies.

Pregnant women (particularly ones on total parenteral nutrition) and vegans are potentially at risk for choline deficiencies.

Foods Rich in Choline

·       Beef liver

·       Eggs,

·       Animal proteins including beef, chicken and fish

·       Mushrooms

·       Potatoes

Iodine

Iodine is essential for normal thyroid function and the production of thyroid hormone.

Thyroid hormones are involved in many bodily processes, such as growth, brain development, and bone maintenance. They also regulate metabolic rate.

Iodine deficiency is one of the most common nutrient deficiencies, affecting nearly a third of the world's population. Symptoms of iodine deficiency include an enlarged thyroid gland, also known as a goiter as well as increased heart rate, shortness of breath, and weight gain.

Severe iodine deficiency may cause cognitive challenges and concerns and developmental abnormalities

Foods Rich in Iodine

·       Seaweed

·       Fish

·       Full fat dairy 

·       Eggs

Some countries mandate the enrichment of table salt with iodine, which has successfully reduced the incidence of deficiencies.

Iron

Iron is an essential component of hemoglobin, which works to transport oxygen from the lungs to the tissues. Iron is essential for growth, development, normal cellular functioning, and the synthesis of some hormones and connective tissue.

Low iron stores lead to iron deficiency anemia. Symptoms include breathlessness,  extreme fatigue, pale skin, weakness, chest pain, headaches, cold hands and feet, brittle nails, light-headedness, fast heartbeat, poor appetite (especially in infants & children), and unusual cravings like those for dirt or ice.  

Mild iron deficiency anemia rarely causes complications, but if left untreated can lead to more concerns including enlarged heart, heart failure, premature births, low birth weight babies, delayed growth and development in children, and increased susceptibility to infections.

Foods that contain vitamin C enhance the ability to absorb iron.

Foods Rich in Iron

·       Red meat

·       Seafood

·       Poultry

·       Spinach

·       Chocolate

Magnesium

Magnesium is involved in over 300 enzyme systems that regulate a diverse range of reactions in the body including the construction of DNA and bones.

Early signs of magnesium deficiency include vomiting, loss of appetite, fatigue, nausea, and weakness. Severe symptoms include numbness, tingling, muscle contractions, cramps, seizures, abnormal heart rhythms, and coronary spasms.

Habitually low intakes of magnesium can increase the risk of hypertension, cardiovascular disease, Type 2 diabetes, osteoporosis, and migraine headaches.

Foods Rich in Magnesium

·       Almonds and cashews

·       Spinach

·       Dark chocolate

·       Avocados

Preventing and Managing Deficiencies

When looking to optimize the consumption and absorption of all the necessary micronutrients, focus on

Eating a well-formulated, whole foods-based diet full of essential nutrients and minerals (including lots of well sourced proteins and above-ground vegetables).

Working with a professional to assess your personal nutrition plan in alignment with your goals, needs and concerns and be aware of early micronutrient deficiency symptoms.

Consider supplements to fill nutritional gaps is always advised to restore and maintain optimal health.