5. Calcium
Calcium is a mineral crucial for strong teeth and bones, as well as healthy muscles, brain function, hormone secretion and nerve transmission. While the prevalence of calcium deficiency varies, the 2015-2020 Dietary Guidelines acknowledge that calcium is underconsumed in the United States.
Calcium deficiency can be a difficult problem to catch because if the body isn’t getting the required amount of calcium in food, it will start to “steal” it from bones, causing an increased risk of osteoporosis, osteopenia, and bone fractures. When a deficiency becomes more severe, symptoms can include:
- Tingling or numbness in the fingers
- Abnormal heart rhythms
- Muscle spasms
- Seizures
- Dental problems
- Fatigue and depression
The most common ways Americans get calcium is through the following foods:
- Dairy products
- Leafy greens and cruciferous vegetables
- Fortified foods
6. Zinc
Zinc is a vital nutrient that plays a role in many functions, such as growth and development, immune system support, protein and DNA production, wound healing, eye health and supporting taste and smell. Exact data on prevalence of zinc deficiency in America is difficult to ascertain, but an estimated one-third of the world’s population is thought to be deficient — largely in Southeast Asia, Sub-Saharan Africa, and parts of the Middle East.
A zinc deficiency can manifest in many different ways, including:
- Weight loss
- Hair loss
- Diarrhea
- Decreased sense of taste or smell
- Slow wound healing
- Poor alertness
There are many foods that are rich in zinc, including:
- Oysters
- Meat, poultry, seafood
- Legumes
- Oatmeal and granola
- Dairy products
- Nuts and seeds
- Dark chocolate