A Nutrient is defined as “a substance obtained from food and used in the body to promote growth, maintenance, and repair of body tissues”. Broadly speaking, nutrients are classified into two groups: macronutrients (protein, carbohydrates and fat) and micronutrients (vitamins and minerals).

Regarding macronutrients, carbohydrates provide the major source of energy to fuel our daily activities. Most of your body cells use the simple carbohydrate glucose for energy, but our brain is particularly in need of glucose as an energy source.Carbohydrates are also needed for the proper function of the central nervous system, kidneys, brain and muscles (including the heart).

Protein is vital for growth and development (especially for children, teens, and pregnant women), tissue repair, proper immune function, making essential hormones and enzymes, building and preserving lean muscle mass, and for energy when carbohydrate is not available.

Fat is also essential for survival. It is important for normal growth and development, energy (the most concentrated source of energy), absorbing fat-soluble vitamins (vitamins A, D, E, K and carotenoids), protection of internal organs, regulation of sex hormone production, maintaining proper body temperature, maintaining cell membranes and promotes brain function.

The body also requires many different vitamins and minerals (micronutrients) that are crucial for growth, development and preventing chronic diseases. Not all are produced naturally in the body, so you have to get them from your diet.

The amount of each nutrient you should consume depends on your age, stage of life, health (if you suffer a chronic health condition or not), pregnancy and breastfeeding, and the amount of physical activity you do and at what intensity and level.

 

What are the potential risks of being nutrient deficient?

A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient. It may also occur in people who are fussy eaters and do not have a lot of variety in their food choices, or in people who avoid certain food groups, whether it be for personal reasons or due to a specific health condition.

Deficiencies can lead to a variety of health problems. When micronutrients are not consumed in adequate quantities, a variety of undesirable symptoms may develop. These can include problems with digestion, skin problems, stunted or defective bone growth, mood and mental health problems, and even dementia.In some extreme cases, micronutrient deficiencies may lead to the development of chronic disease or disability in both, developed and developing countries.

 

Some common signs of nutrient deficiencies and foods where they are found:

Vitamin A

Signs and symptoms:

  • Night blindness
  • Dry skin and hair
  • Red or white acne-like bumps (on cheeks, arms, thighs or buttocks)
  • Recurring conjunctivitis
  • Colour-blindness
  • Infected, ulcerated eyes
  • Macular degeneration
  • Acne
  • Ridges on nails

Foods high in vitamin A (beta-carotene):

  • Sweet potato
  • Carrots
  • Dark green leafy vegetables
  • Pumpkin
  • Rockmelon
  • Red, yellow and orange capsicum
  • Dried apricots
  • Peas
  • Broccoli

Vitamin C

Signs and symptoms:

  • Dry skin
  • Coarse or splitting hair
  • Bleeding gums
  • Gingivitis
  • Poor wound healing
  • Poor immunity – recurring colds and flu
  • Changes in bones – rickets
  • Tooth loss
  • Anaemia
  • Nosebleeds

Foods high in vitamin C:

  • Citrus fruit – orange, lemons, limes
  • Red and yellow capsicum
  • Guava
  • Kiwi fruit
  • Broccoli
  • Green leafy vegetables
  • Berries
  • Tomato

Vitamin D

Signs and symptoms:

  • Overweight or obese
  • Depression
  • Aching bones
  • Low bone mineral density
  • Osteoporosis
  • Muscle weakness
  • Low blood levels of vitamin D

Foods high in vitamin D:

  • Fatty fish e.g. tuna, mackerel, sardines, salmon, trout
  • Liver and other organ meats
  • Eggs (yolk)
  • Mushrooms (exposed to sunlight)
  • Cheese
  • Fortified food products

Vitamin E

Signs and symptoms:

  • Eye problems such as retinopathy, cataracts,
  • Skin problems such as acne, blisters, scar tissue, stretch marks,
  • Mild anaemia
  • Fertility issues
  • Brain function abnormalities

Foods high in vitamin E:

  • Dark green leafy vegetables
  • Nuts and seeds
  • Avocado
  • Shellfish
  • Plant-based oils
  • Broccoli
  • Kiwi fruit

Vitamin K

Signs and symptoms:

  • Bruise easily
  • Bleed easily
  • Heavy menstrual periods
  • Blood in urine or stool
  • Osteoporosis
  • Low bone mineral density

Foods high in vitamin K:

  • Green leafy vegetables
  • Asparagus
  • Dried herbs e.g. basil, thyme
  • Brussels sprouts
  • Fennel
  • Leek
  • Olive oil
  • Soybeans

Vitamin B12

Signs and symptoms:

  • Numbness and tingling in hands, legs or feet
  • Staggering walk, balance problems
  • Anaemia
  • Swollen or inflamed tongue
  • Jaundice
  • Weakness
  • Fatigue
  • Paranoia and hallucinations
  • Cognitive difficulties or memory loss
  • Loss of vision

Foods high in vitamin B12:

  • Beef
  • Beef liver
  • Lamb
  • Shellfish
  • Poultry
  • Oily fish – mackerel, salmon, tuna
  • Low fat dairy
  • Cheese
  • Eggs

Other B vitamins

Signs and symptoms:

  • Problems with vision
  • Fatigue
  • Adrenal insufficiency
  • Oedema
  • Athlete’s foot
  • Pale skin
  • Dandruff

Essential fatty acids (Omega-3’s)

Signs and symptoms:

  • Dry or itchy skin
  • Scaly or flaky skin
  • Cracking or peeling of fingertips or skin
  • Small red bumps on back of upper arms
  • Mixed oily and dry skin
  • Eczema
  • Dry eyes
  • Poor wound healing
  • Lowered immunity

Foods high in Omega-3’s:

  • Oily fish – sardines, mackerel, tuna, salmon, swordfish
  • Eggs (yolk)
  • Flaxseeds
  • Fish oil supplements
  • Chia seeds
  • Walnuts

Calcium

Signs and symptoms:

  • Numbness and tingling around mouth and in fingers and toes
  • Muscle cramps
  • Fatigue
  • Coarse hair
  • Brittle nails and ridges on nails
  • Dry skin
  • Psoriasis
  • Osteoporosis
  • Low bone mineral density

Foods high in Calcium:

  • Fish with edible bones e.g. anchovies, mackerel, sardines, salmon
  • Dairy products
  • Dark green leafy vegetables
  • Fortified soy products
  • Nuts and seeds
  • Broccoli

Iron

Signs and symptoms:

  • Anaemia
  • Tiredness and fatigue
  • Shortness of breath
  • Dizziness
  • Pale skin
  • Coldness in hands and feet
  • Weakness
  • Heavy menstrual periods
  • Headaches

Foods high in Iron:

  • Nuts and seeds
  • Liver
  • Seafood
  • Beef and lamb
  • Legumes
  • Wholegrains
  • Dark green leafy vegetables
  • Dark chocolate or raw cacao
  • Tofu

Magnesium

Signs and symptoms:

  • Muscle contractions and cramps
  • Abnormal heart rhythms
  • Numbness and tingling in fingers and feet
  • Restless leg syndrome
  • Fatigue
  • Tics or spasms of eyelids
  • Hot flushes
  • Anxiety/stress
  • High blood pressure

Foods high in Magnesium:

  • Nuts and seeds
  • Dark green leafy veg
  • Soy bean
  • Lentils and other legumes
  • Whole grains
  • Avocado
  • Banana
  • Dairy
  • Dark chocolate or raw cacao

Iodine

Signs and symptoms:

  • Poor saliva production
  • Thyroid enlargement – goitre
  • Dry skin
  • Forgetfulness
  • Depression, anxiety
  • Feeling cold
  • Unusual weight gain
  • Hair loss
  • Constipation
  • Puffy skin or puffy face
  • Lethargy

Foods high in Iodine:

  • Iodised salt
  • Shellfish
  • Dried seaweed
  • Milk
  • Canned tuna
  • Turkey breast
  • Eggs
  • Fortified breads

Zinc

Signs and symptoms:

  • Low immunity
  • Recurring colds and flu
  • Diarrhoea
  • Coarse, brittle, thinning hair
  • Acne, eczema and other skin problems
  • Mouth ulcers
  • White spots on nails
  • Dandruff
  • Stretch marks
  • Tics and spasms of eyelids

Foods high in Zinc:

  • Shellfish
  • Seafood
  • Beef and lamb
  • Spinach
  • Nuts and seeds
  • Raw cacao and dark chocolate
  • Legumes
  • Mushrooms