Iron
Iron is a mineral that is abundant in plant foods, meat, seafood, and poultry. Green leafy vegetables have high levels of iron and are most suitable in cases of deficiency. Low levels of iron among young adult women can cause iron-deficient erythropoiesis (red blood cell production) and anemia (Harland et al., 2010, p. 325). These deficiencies can result in impaired immune and cognitive functions and can affect energy levels of an individual. Women of reproductive age usually experience menstruation on a regular basis. Heavy menstrual bleeding during this time increases the loss of iron, therefore, causing the deficiency.
Calcium
Calcium is one of the most abundant mineral found in the human body and can be obtained primarily from milk and dairy foods (Harland et al., 2010, p. 329). Plant-based sources of this mineral include whole cereals and soy-based derivatives. Calcium deficiency primarily affects bones. Long term inadequate calcium intake can result in hypocalcemia, osteopenia and in rare cases rickets. Low levels of calcium intake exhibit no symptoms in the short term. Inadequate dietary intake of dairy products and a lack of calcium supplements to substitute are the causes of low calcium levels.
Vitamin C
Vitamin C can be obtained mainly from vegetables and citrus fruits such as broccoli, oranges, and lemons ("Strengthening Knowledge and Understanding of Dietary Supplements", 2016). Severe deficiency of this vitamin is rare in the general population. However, low levels of vitamin c intake can cause fatigue, joint pain, poor wound healing, depression and capillary fragility. Capillary fragility can, in turn, result in anemia due to iron loss through increased bleeding. This deficiency has been caused by poor dietary habits and limited food variety that usually excludes foods and or supplements that are rich in the vitamin.
Vitamin B3
Vitamin B3 also referred to as niacin is found in a variety of animal and plant sources such as milk, fish, green vegetables whole cereal grains and beans. It is an especially important nutrient in managing circulatory problems and high cholesterol ("MedlinePlus - Health Information from the National Library of Medicine", 2016). Its deficiency can cause headaches, edema, depression, motion sickness and in extreme cases pellagra. Niacin is used in the management of Alzheimer’s disease. Its deficiency may be attributed to poor dietary habits that consist mainly of refined and processed foods. At advanced ages, niacin and niacinamide supplements are useful for managing osteoarthritis.
Zinc
Most food sources of zinc are meat and meat products. Meat and meat products contribute a daily average of thirty-four percent of zinc intake. Milk and dairy products constitute up to 17% of zinc while cereals and cereal products constitute up to 25% (Harland et al., 2010, p. 331). As a mineral, zinc plays critical roles in cellular metabolism, growth, and enzyme activity. Its deficiency in extreme cases is branded by growth retardation, reduced immune function, hair loss, and diarrhea. Slight deficiency may cause weight loss, mental lethargy, and delayed wound healing. Its deficiency can be linked to poor dietary habits that do not constitute whole foods or balanced meals.
Vitamin D
The National Institutes of Health (NIH) (2016) holds that vitamin D is present in very few foods, but it can be endogenously synthesized when ultraviolet rays from rising or setting sun strikes the skin. The vitamin can be found primarily in fish and fish products, meat and meat products, and to a lesser extent cereals (Harland et al., 2010, p. 331). Deficiency of this nutrient leads to a general inadequacy of bone. Disease risks include rickets in children and osteomalacia (resulting in weak bones) in adults. Osteomalacia may present with symptoms such as bone pain and muscle weakness in the early stages. Deficiency of this mineral can be attributed to its scarcity in food and a general indoor lifestyle that limits exposure to sunlight.
Cholesterol
Cholesterol is a naturally occurring fat-like nutrient that is essential for several bodily functions. It is abundant in foods derived from meat, meat products, fish, poultry, and dairy products such as butter and cheese. It is especially common in saturated fats and oils used for cooking such as butter, palm oil, and lard. The disease risks associated with high cholesterol levels are heart disease, high blood pressure, and hypertension. The high cholesterol levels are a result of increased snacking or binge eating habits and regular consumption of fast foods. The National Institutes of Health (2016) notes that consumption of fast foods, limited physical activity, and a sedentary lifestyle contribute to increased levels of cholesterol.
Sodium
Sodium is an essential nutrient for the body that often finds its way into our diet through table salt. Foods that are rich in sodium include cured meats and fish, sauces, cheese, fast foods and canned foods. Sodium is bioavailable in several food types. The U. S. National Library of Medicine (2016) notes that sodium is essential for maintain blood pressure and nerve signaling in the body. However, high levels of sodium in the body can cause high blood pressure which increases the risk of heart attacks and stroke. The high level of sodium in my diet can be linked to the use of table salt and consumption of fast foods on a regular basis.
Phosphorous
Phosphorous is an essential nutrient for the proper formation of bones. It is abundantly found in protein based foods such as meats and milk. It is also found in cereals and whole grain foods and exists in very limited quantities in fruits and vegetables (Nutritional Guidelines, 1995, p.1374). Due to its abundance in most foods, phosphorus deficiency is rare. In excessively high amounts, phosphorus couples with calcium to form deposits in muscles and other soft tissues causing them to harden (NIH, 2016). Excessive amounts increase disease risk for osteoporosis and decrease in bone mass. Its high levels can be attributed to eating habits and preferred food types such as a preference for meats over vegetables.
The nutrients that are in excess amounts and of concern to overall health are cholesterol and sodium. Deficiencies in vitamins, iron, and calcium, are also a source of concern. Therefore, reducing cholesterol and sodium intake and increasing intake of foods rich in vitamins and minerals is of priority hence a general transformation of diet is needed. Modern culture has made it a norm to eat on the move and eat out. Eating has changed to an outdoor activity and this has significantly contributed to my eating habits and preferences. An attempt to improve my nutrition shall require that meals encompass whole grain alternatives for cereal based foods. Moreover, a reduced intake of fast foods and increasing consumption of fruits and vegetables will lower my cholesterol and sodium and improve my nutrient deficiencies.
Technologies in food fortification have been developed to avoid micronutrient deficiencies (Kaul, 2008, p. 325). To improve my diet, I endeavor to eat whole grain-based cereals and fortified foods, reduce consumption of fast foods, and binge eating habits and lastly increase my daily physical activity.
References
Harlang, I., J., Burrris, J., and Gibson, S. (2012). Achieving eatwell plate recommendations: is
this a route to improving both sustainability and healthy eating? British Nutritional Foundation, 37, 324-343.
Kaul, G., L. (2008). Food Technology for Better Nutrition. Comprehensive Reviews in Food
Science and Food Safety, 7, 323-396.
MedlinePlus - Health Information from the National Library of Medicine. (2016). Nlm.nih.gov.
Retrieved 1 April 2016, from https://www.nlm.nih.gov/medlineplus/medlineplus.html
Nutrition Guidelines. (1995). Nutrition Guidelines. BMJ: British Medical Journal, 310(6991),
1374–1374. Retrieved from http://www.jstor.org/stable/29727411
Strengthening Knowledge and Understanding of Dietary Supplements. (2016). National
Institutes of Health. Retrieved 1 April 2016, from https://ods.od.nih.gov/
