In our modern, fast-paced lifestyles, it's all too easy to disregard the importance of balanced nutrition. While the effects of mineral deficiencies may appear trivial at first glance, their repercussions can accumulate over time, leading to a range of health concerns.

According to the National Institutes of Health (NIH), deficiencies in essential minerals are often dismissed as simply common ailments or fatigue, yet they can significantly impact overall well-being.

Understanding the symptoms and causes of these deficiencies is paramount, and fortunately, many issues can be addressed through dietary adjustments.

Essential minerals: why they matter

Minerals play a critical role in maintaining bodily functions, from immune response to hormone regulation. Each mineral has unique functions and symptoms associated with its deficiency.

The World Health Organization (WHO) and Harvard Health Publishing highlight the profound impact these micronutrients have on health, stressing that deficiencies can lead to serious health implications.

From hair loss to low energy levels, mineral imbalances can significantly impact your wellbeing. Picture: KATRIN BOLOVTSOVA /pexels

Identifying deficiencies

Awareness of the symptoms linked to mineral deficiencies can empower individuals to make informed dietary choices. Below is a guide summarising the common deficiencies and practical dietary solutions:

Zinc deficiency

Symptoms: Acne, hair thinning, low immunity, allergies, hormonal imbalances and lower testosterone levels.

Dietary solutions: Incorporate oysters, beef, pumpkin seeds, and lentils into your meals. Consult a healthcare provider before considering supplements.

Iron deficiency

Symptoms: Fatigue, hair loss, chest pain, headaches and cold extremities.

Dietary solutions: Boost iron intake through red meat, spinach, lentils and fortified cereals. Pair with vitamin C for better absorption.

Selenium deficiency

Symptoms: Hair loss, slow metabolism, thyroid issues, low immunity and slow wound healing.

Dietary solutions: Eat Brazil nuts, tuna, eggs and sunflower seeds. Just a couple of Brazil nuts can meet daily requirements.

Copper deficiency

Symptoms: Premature greying of hair, anaemia, osteoporosis, low white blood cell count and irregular heartbeat.

Dietary solutions: Shellfish, nuts, seeds and dark chocolate can help maintain adequate copper levels.

Phosphorus deficiency

Symptoms: Anemia, low bone density, poor appetite and bone pain.

Dietary solutions: Incorporate dairy products, poultry, fish and whole grains into your daily diet.

Potassium deficiency

Symptoms: Muscle cramps, dizziness and heart palpitations.

Dietary solutions: Include bananas, sweet potatoes, spinach and avocados in your meals to support heart health.

Magnesium deficiency

Symptoms: Muscle spasms, insomnia, anxiety and frequent headaches.

Dietary solutions: Add leafy greens, almonds, dark chocolate and whole grains for increased magnesium levels.

Iodine deficiency

Symptoms: Feeling cold, weakness, fatigue and low thyroid function.

Dietary solutions: Enhance iodine intake through seaweed, iodised salt, dairy and fish.