What are the 5 most common vitamin deficiencies in females?
A healthy and balanced diet will help decrease the risk of developing health-related conditions. We are all busy and this is one of the many reasons why we struggle with our diets. Here are the top five most common vitamin deficiencies in females:
1. Iron deficiency anemia is very common among females. Iron is in charge of transporting the oxygen to all of your body’s tissues and that’s why females that have low iron in their blood can experience weakness and fatigue. Foods such as beef, oysters, lentils, chickpeas and spinach are high in iron and consuming these can increase the level of iron in your body.
2. Vitamin D deficiency can increase the risk not only of developing osteoporosis, but also of some chronic conditions like cardiovascular disease and cognitive conditions. Low vitamin D has also been associated with depression and lowering the immune response. Sun exposure is the best way to absorb vitamin D, but always make sure to wear sunscreen to prevent skin burns.
3. Folic Acid and 4. Vitamin B12 are vital for the production of red blood cells. A deficiency in these nutrients can cause anemia and, in some cases, neurological dysfunction. Vitamin B12 is present in mainly animal products; if you are vegetarian consider Vitamin B12 supplements to prevent a deficiency. Folic acid on the other hand can be found in lentils and dark green leafy veggies.
5. Omega 3 is commonly found in seafood, especially salmon and tuna. If you are looking for a vegetarian source, flax seed is high in this nutrient. Omega 3 fatty acids are great for decreasing inflammation and it has been proven to reduce the risk of developing cardiovascular conditions and improving brain health.
If you have questions about your diet, contact your doctor for additional information. Giving your body all the nutrients it needs will make you feel healthier and happier.