Terry Passano, RDN, LDN, CLT
University Dietitian – Terry, a dedicated dietitian with nearly three decades of experience since 1991, is deeply passionate about her work. She has honed her expertise in addressing food sensitivities and practicing functional and integrative nutrition. Her commitment to staying abreast of the latest health trends, including holistic approaches to wellness, sets her apart in the field. For inquiries or to schedule a comprehensive consultation with Terry, please contact her via email at thpassano@salisbury.edu or by calling 410-548-9112.
Do You Have Nutrient Deficiencies?
Have you noticed anything unusual lately? Such as dull hair, dry skin, brittle nails, or frequent colds? These could be signs of essential vitamin or mineral deficiencies. Identifying these deficiencies early is crucial, as essential nutrients are needed for your body to function properly. They support metabolic pathways and help your cells and organs work as they should. They also keep your immune system strong. Even a lack of nutrients can weaken your immune response, making you more susceptible to colds and flu. Don’t wait, act now.
Nutrient deficiencies are quite common. For example, in the United States, women often lack iron, calcium, B12, and folate. Adult men are at risk of vitamin C deficiency due to low fruit and vegetable intake. Minority populations are more likely to have vitamin D deficiency. A study found that almost one-third of the US population over nine years old is at risk of deficiency in at least one vitamin or has anemia. Vulnerable groups include females, especially those who are pregnant or breastfeeding, non-Hispanic blacks, and individuals of low socio-economic status or who are underweight.
College students sometimes eat erratically, skip meals, or consume the same few foods repeatedly leading to holes in nutrition needs and increasing risk of nutrient deficiencies.
Check out the charts below to view signs of common nutrient deficiencies and what foods will keep you in top form
Signs of Nutrient Deficiencies
The standard American diet lacks many essential nutrients because it consists of a high proportion of ultra-processed foods. Simply put, these are foods made from ingredients that you wouldn’t typically find in your home kitchen—artificial flavors, colors, preservatives, and additives used to create the appearance, texture, and taste that entices you and keeps you craving more. Unfortunately, these foods are not beneficial. Examples of these foods include processed meats, store-bought cookies and cakes, frozen meals, and fast foods. To learn more about ultra-processed foods and where to find them, check out this article for more information.
By including nutrient-rich foods in your daily meals, you can proactively balance your nutrient intake, prevent common nutrient deficiencies, and enhance your overall health and well-being. Keep in mind that you have the power to make positive changes to your diet.
| Area | What You Might See | Associated Nutrients |
|---|---|---|
| Skin: | Cyanosis (bluish-purple color of hands/feet) | Iron, folate, B12, biotin copper |
| Dermatitis, red scaly rash bumpy areas | B complex, Vitamins A and C, Zinc | |
| Easy bruising unhealed wounds or cuts | Vitamins C and K, zinc | |
| Nails: | Pale or white | Iron, protein, zinc, selenium |
| Excessive dryness, darkness or curved nails | Vitamin B12 | |
| Spoon shaped nails | Protein, iron, chromium, copper or zinc | |
| Brittle or cracked nails | Iron, Vitamins A, C, B6, protein, essential fats, biotin, zinc or calcium | |
| Cross wise ridging | Zinc, protein, or niacin | |
| Mouth: | Canker sore | B6, folate, zinc, iron |
| Bleeding gums | Vitamin C | |
| Distorted or diminished taste | Zinc | |
| Cracks at corners of mouth | B complex vitamins, (riboflavin niacin, B6) | |
| Hair: | Dry, dull, hair thinning | Not enough protein, not enough calories, iron, biotin, copper |
| Scaly, flaking scalp, dandruff | Essential fats |
Where to Find Needed Nutrients and Why They Are Required
Protein: Chicken, beef, pork, eggs, and dairy are excellent sources of protein. Good plant-based protein sources include lentils, beans, and peas. It’s important to include protein in every meal to meet our protein needs and to balance blood sugar and appetite. The protein we eat is used to make our hair, skin, and muscles.
Healthy fats: Include avocados, olive oil, nuts and seeds, Salmon, tuna, and sardines. Essential fats make hormones that regulate the immune system and central nervous system, support heart health. They are needed for healthy skin and hair.
Calcium: Dairy, canned salmon, and sardines with bones are the best sources of calcium. Kale, broccoli, and Bok choi also contain calcium. Calcium is essential for bone and teeth structure, muscle function, hormones and blood clotting. Vitamin D helps your body absorb calcium.
Iron: Lean meats, seafood, poultry, fortified cereal, bread, beans, lentils, spinach, nuts, and raisins all contain iron. For better absorption, eat a vitamin C-rich food with plant foods. Iron is needed for growth and development and in making some hormones. Iron is needed to make hemoglobin which carries oxygen to all parts of the body.
Magnesium: Green leafy vegetables, legumes, nuts, seeds, and whole grains are all good sources of magnesium. Magnesium is a cofactor in more than 300 biochemical pathways in your body – including muscle and nerve function and blood sugar and blood pressure control. Many young Americans do not eat enough magnesium rich foods.
Selenium: Seafood, meat, and poultry are the richest sources; it is also found in dairy, eggs, and cereals. Selenium is needed for thyroid function, DNA production and is an important antioxidant.
Zinc: Is found in chicken, fish, meat, and fortified cereals. It is essential for a robust immune system, wound healing, and sense of taste.
Vitamin A: Fish, beef liver and organ meats, eggs, dairy, green leafy vegetables, orange and yellow vegetables and fruits, and eggs. Vitamin A is essential for a strong immune system, reproduction, heart function, lungs, eye health and growth and development.
B vitamins: Meat, fish, eggs, fortified cereals, and whole grains. B6 is also found in bananas. Folate is high in leafy green vegetables, broccoli, and Brussels sprouts. The B vitamins are important for the nervous system, the release of energy from foods, healthy red blood cells, and healthy skin. They help the body make neurotransmitters. Oral contraceptive use is associated with lower levels of some B vitamins.
Vitamin C: Citrus fruits, broccoli, strawberries, green and red peppers, and kiwi are all excellent sources of vitamin C. It is a powerful antioxidant and is important for wound healing, iron absorption, and the immune system.
Most Americans are not healthy eaters, and half of us have at least one preventable chronic disease. Many Americans are eating more calories than they need while not meeting recommended amounts of vitamins and minerals (micronutrients) leaving them at risk of health challenges from fatigue to illness.
It’s important to remember that micronutrient inadequacies are not uncommon. Many people, just like you, are in the same boat, striving to meet their recommended intake levels.
While the signs of micronutrient inadequacies can be concerning, it’s important to remember that they are avoidable in most cases. Taking the simple step of adding colorful fruits and vegetables to your plate, balanced with healthy fat and lean proteins, will pave your way to wellness. You can take steps to address your intake and improve your health.
For personalized nutrition information at no charge, contact University Dietitian Terry Passano RDN
NIH Vitamin and Mineral Fact Sheets
Utilization of Nutrition-Focused Physical Assessment in Identifying Micronutrient Deficiencies