5 Common Nutritional Deficiencies in Women; Know How To Easily Fix Them

Women’s bodies go through a lot of physical and psychological changes throughout their lives. From puberty to menopause, women are at greater risk for deficiency of various nutrients due to monthly blood loss. And as they age, particularly post-menopause, the risk of weak bones increases, making their health more critical.

According to experts, these deficiencies can be more pronounced among those following vegetarian or vegan diets, who might also be missing iron, vitamin B12, and folate. Minerals play an important role in various bodily functions, from maintaining bone health and energy levels to supporting thyroid function and preventing anemia. And without proper intake, women can experience a range of health issues, including fatigue, muscle weakness, and even heart problems.

Here are a few important mineral deficiencies you must take note of.

Iodine is extremely important to make thyroid hormones that help control metabolism and body temperature. In pregnant women, iodine deficiency is especially dangerous, as it can lead to intellectual disabilities in the fetus.

Doctors say insufficient iodine in your diet can lead to goitre—swelling of the thyroid that’s around the throat, causing your thyroid to work overtime and enlarge as it tries to make up for low iodine levels. Other signs include:

• Weight gain
• Fatigue
• Feeling cold all the time
• Thinning hair

How can you overcome iodine deficiency?

It is important to not cut back on salt in your daily diet, as it is a major source of iodine. You can also include seafood, eggs, and grain-containing foods.

Most Indian women are vitamin D deficient, which doctors say is probably because many do not get proper sun exposure. This vitamin is vital for many body processes, which include a healthy immune system and bones. And those who are pregnant or about to become pregnant need this vitamin for their bone health.

Vitamin D deficiency can cause poor bone health, depression and anxiety, obesity, and type 2 diabetes.

The most traditional way of getting vitamin D is spending at least 15-20 minutes a day in the sun. How long you want to stay in the sun depends on skin colour, time of day, amount of air pollution, and time of year. Also, you can add this nutrient to your meals by eating more dairy, eggs, and salmon.

Calcium

Calcium is among the most important minerals, which is not only crucial to bone health, but as a woman gets older, it also helps prevent the setting of arthritis. Calcium works together with vitamin D to help build strong, healthy bones.

If you have calcium deficiency, you are high at risk for bone breakages and osteoporosis.

Ways to get calcium naturally

To get calcium through diet—if you’re 50 years old, you need 1,000 milligrams (mg) of calcium a day—you need to eat foods like yogurt, cheese, kale, and oranges.

Iron is among the most important nutrients for women of all ages. Experts say women are vulnerable to iron deficiency because they menstruate and lose blood, which can lead to anemia or a low red blood cell count. This can cause many surprising symptoms like extreme fatigue, breathlessness, dizziness, brittle nails, and a sore, swollen tongue.

You would need at least 27 mg of iron daily, which can be sourced through green vegetables, breakfast cereal, white beans, and even dairy.

Doctors say vitamin B-12 often tops the list for nutrient deficiencies among women. It is extremely important for making red blood cells, promoting healthy digestion, and promoting neurological function.

According to experts, since a lot of women today follow gluten-free and vegetarian diets, many are not getting enough vitamin B12, causing deficiency symptoms like anemia, swollen tongue, brain fog, fatigue, tiredness, and muscle weakness.

Examples of foods that contain vitamin B-12 include breakfast cereal, salmon, low-fat milk, and fruits.

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