1. Vitamin A
According to data from the National Health and Nutrition Examination Survey (NHANES), less than 1% of Americans have a vitamin A deficiency, which would technically classify it as a rare deficiency. However, it’s possible that a much larger number of people aren’t getting adequate dietary vitamin A. Elliot Reimers is a NASM Certified Nutrition Coach, who says he commonly sees Vitamin A deficiencies — and it’s a problem. “It’s something our body desperately needs in order to do basic things such as fight illness, and protect epithelial tissues, including the skin, keeping it healthy,” he says.
The National Institutes of Health (NIH) says that “Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.”
Symptoms of a vitamin A deficiency include:
- Dry skin and other skin issues
- Dry eyes
- Night blindness
- Immune insufficiency
- Fertility issues
- Slow wound healing
- Stunted growth (in children)
Foods rich in vitamin A are easy to come by, and include:
- Green, orange, or yellow vegetables (carrots, squash, broccoli, leafy greens)
- Orange fruits (mangos, oranges, cantaloupe, apricots)
- Salmon
- Fortified dairy products (milk, yogurt, cheese)
- Fortified breakfast cereals
- Some organ meats (such as liver)
2. Vitamin B6
While the NIH lists vitamin B6 deficiency as “uncommon,” NHANES data would disagree.
According to the Second Nutrition Report, about 10.5% of Americans are deficient in vitamin B6, making it one of the more common vitamin deficiencies in the United States. Part of this disparity could be attributed to individual medical diagnoses that prevent absorption, such as those with severely decreased kidney function, autoimmune disorders, and alcohol dependence.
Vitamin B6 is critical “for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.”
Symptoms of a vitamin B6 deficiency include:
- Anemia
- Skin issues, such as rashes or scaly skin on the lips
- Cracking at the corners of the mouth
- Swollen tongue
It’s not difficult to get vitamin B6 through the foods rich in this essential vitamin:
- Potatoes
- Beef
- Milk
- Ricotta cheese
- Eggs
- Fortified cereals
- Salmon
- Tuna
- Carrots
- Spinach