Understanding Nutrient Deficiencies and How to Resolve Them

NUTRIENT DEFICIENCIES

In this thread I’ll go over extremely common nutrient deficiencies, what they do, and how to resolve them

(Thread) pic.twitter.com/DyNbO0SxrY

— Cooking with Chris (@coookwithchris) April 6, 2023

1. Iron

Over 25% of the population are deficient in iron. Among preschool children, menstruating women and pregnant women those numbers are even higher.

Iron is essential for oxygen delivery in your body. Most of our iron is in hemoglobin, which carries oxygen to our cells.

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There are 2 types of iron: heme iron (found in only animal food and is well absorbed) and non-heme iron (found in plants and animals, but is not absorbed as well as heme iron).

— Cooking with Chris (@coookwithchris) April 6, 2023

The most common side effect of iron deficiency is anemia, which lowers the amount of red blood cells and your body’s ability to carry oxygen.

— Cooking with Chris (@coookwithchris) April 6, 2023

The best sources of iron are red meat, organ meat, shellfish, sardines and the best plant sources are beans, seeds and leafy greens.

Iron supplements can be very harmful and should be taken with caution (if ever).

— Cooking with Chris (@coookwithchris) April 6, 2023

2 things that are also very important to increase iron absorption is having adequate amounts of copper, and eating vitamin C with iron.

It is also very important you don’t have too much iron. Read more here: https://t.co/zx8UeqzrI6

— Cooking with Chris (@coookwithchris) April 6, 2023

2. Vitamin D

In the US, over 42% of people are deficient. Nearly every cell in your body has a vitamin D receptor.

Vitamin D is important for calcium absorption, immune function, and much more. Common side effects of are fatigue, depression, frequent illness, joint pain & more

— Cooking with Chris (@coookwithchris) April 6, 2023

Getting sunlight is by far the best way to increase vitamin D levels, as the cholesterol in your skin produces vitamin D.

Foods that are high in vitamin D are cod liver oil, egg yolks and fatty fish.

— Cooking with Chris (@coookwithchris) April 6, 2023

Another thing that is incredibly is to have adequate amounts of magnesium (another common deficiency below). Magnesium is required for the activation of vitamin D.

Read more here: https://t.co/26UZ1Qlskb

— Cooking with Chris (@coookwithchris) April 6, 2023

3. Magnesium

Magnesium is probably the most important mineral in your body, and over 70% of the population is are deficient. It is used in over 300 processes in the body

Symptoms of include muscle cramps, mental health issues, fatigue, migraines, vitamin D deficiency, and more

— Cooking with Chris (@coookwithchris) April 6, 2023

Magnesium is found in cacao, whole grains, nuts, and leafy greens but supplementation is almost always required.

I recommend supplementing with magnesium glycinate, adding magnesium chloride to your water, and using topical magnesium spray.

— Cooking with Chris (@coookwithchris) April 6, 2023

4. Thiamine (vitamin B1)

Thiamine is very important for your metabolism, energy, gut health and helps regulate your nervous system

People who drink a lot of alcohol are at increased risk of thiamine deficiency.

— Cooking with Chris (@coookwithchris) April 6, 2023

Some of the best sources are:

-Pork
-Mussels
-Tuna
-Salmon
-Black beans
-Sunflower seeds

— Cooking with Chris (@coookwithchris) April 6, 2023

5. Iodine

Nearly 33% of the world population are deficient in iodine. It is necessary for normal thyroid function and the production of thyroid hormones.

The most common symptoms of deficiency are an enlarged thyroid gland, weight gain, shortness of breath, and more.

— Cooking with Chris (@coookwithchris) April 6, 2023

The top food sources are seaweed, fish, dairy and eggs. I love adding kombu, a type of seaweed to broths and soups.

— Cooking with Chris (@coookwithchris) April 6, 2023

6. Vitamin B12

Studies show more than 50% of people were either “low to normal”, low, or completely deficient. Even patients with “normal” levels showed signs of deficiency. 80-90% of vegans and vegetarians are deficient as well.

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B12 is needed for synthesis of DNA, red blood cells, and is extremely important for your brain and nerves.

Some symptoms of deficiency are, brain fog, depression, tingling/numbness in hands/feet, anemia, fatigue and more.

— Cooking with Chris (@coookwithchris) April 6, 2023

Good sources of vitamin B12 are, beef, liver/organs, shellfish, eggs, tuna/sardines and more. Vitamin B12 shots can sometimes also be useful.

— Cooking with Chris (@coookwithchris) April 6, 2023

7. Calcium

Calcium is needed by every cell in the body, and is especially important for mineralizing bones and teeth, especially during times of growth. It also very important for your heart, muscles and nerves to function properly.

— Cooking with Chris (@coookwithchris) April 6, 2023

If you don’t consume enough calcium, your bones will release it, and that is why osteoporosis is a common symptom of deficiency.

The best sources are dairy products and boned fish. As mentioned above, it is also very important to have adequate vitamin D levels.

— Cooking with Chris (@coookwithchris) April 6, 2023

Considering the poor nutrition of the good chunk of the population, there are many more common nutrients deficiencies. Some other big ones include: vitamin A, potassium, vitamin B9, vitamin B6, and much more.

As you can see, many of them are interconnected as well.

— Cooking with Chris (@coookwithchris) April 6, 2023

If you liked this thread, RT the original tweet to help spread awareness! https://t.co/GhqYOUC8wF

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PS,

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My meal plans are for you!

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— Cooking with Chris (@coookwithchris) April 6, 2023

“Zero deficiencies! Phenomenal bloodwork” pic.twitter.com/uOsOkU65Qo

— Cooking with Chris (@coookwithchris) April 6, 2023