{"id":1244,"date":"2021-08-18T22:40:43","date_gmt":"2021-08-18T22:40:43","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/ask-the-nutritionist-common-deficiencies-quality-snacks-and-a-7-day-challenge\/"},"modified":"2021-08-18T22:40:43","modified_gmt":"2021-08-18T22:40:43","slug":"ask-the-nutritionist-common-deficiencies-quality-snacks-and-a-7-day-challenge","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/ask-the-nutritionist-common-deficiencies-quality-snacks-and-a-7-day-challenge\/","title":{"rendered":"Ask the Nutritionist: Common Deficiencies, Quality Snacks and a 7-Day Challenge"},"content":{"rendered":"
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Though more prevalent in developing countries, nutrient deficiencies do exist in America. Limited and\/or imbalanced food diversity and restricted food groups are frequent reasons for missing nutrients. Here are the most common deficiencies in the U.S.*\u00a0<\/span><\/p>\n Menstruating women, vegetarians, vegans and young children are most at risk for deficiency. Symptoms include weakened immunity and chronic fatigue. Good sources include beef, oysters, beans and spinach.\u00a0<\/span><\/p>\n More than 40 percent of people in the U.S. may be deficient in the nutrient vitamin D. Symptoms include depression, frequent illness, back pain and fatigue. Dose up on D with salmon, tuna, fortified milk and eggs.\u00a0<\/span><\/p>\n Studies show that less than 10 percent of U.S. women older than 50 get enough calcium, and symptoms of deficiency include muscle spasms and numbness in the hands and feet; chronic deficiency could lead to osteoporosis. Cull calcium from almonds, beans and dairy.\u00a0<\/span><\/p>\n Vegetarians and vegans typically lack this B vitamin, and symptoms of deficiency include weakness, lightheadedness and shortness of breath. Boost your B12 with meat, poultry, fish and nondairy milks.\u00a0<\/span><\/p>\n Nearly half of Americans are deficient in magnesium. Symptoms include headaches, fatigue, restless leg syndrome, cramps and abnormal heart rhythm. Maximize your magnesium nutrient with spinach, avocado, nuts and whole grains.<\/p>\n *Based on total U.S. population of men, women and children.\u00a0<\/span><\/em><\/p>\n Snacking properly between meals can help you overcome cravings. Try these five snack-gestions to stay on the fitness straight and narrow.<\/p>\n1. Iron<\/strong><\/h3>\n
2. Vitamin D <\/strong><\/h3>\n
3. Calcium<\/strong><\/h3>\n
4. Vitamin B12 <\/strong><\/h3>\n
5. Magnesium<\/strong><\/h3>\n
5 Nutrient-Packed Foods for Between-Meal Snacks<\/strong><\/h2>\n