Over 60% of people die from diet-related diseases. We are now beginning to make the connection between optimum nutrition and resistance to disease with the knowledge that better eating habits and changes in lifestyle can help prevent and treat the most life threatening diseases including cancer, heart disease, stroke and diabetes.

Optimum nutrition means giving yourself the best possible intake of food and nutrients to allow your body to be as healthy as it can be. We are all born with a unique biochemical individuality which dictates the levels of micronutrients – vitamins and minerals - we require. These levels change throughout the lifecycle and with different environmental demands placed on us.

Micronutrients need to be provided by the diet or by nutritional supplements. Unfortunately most of us don’t get the minimum daily amounts of essential nutrients and even then, recommended daily intakes (RDI) set by government health authorities are not adequate for optimal health. Diets deficient in micronutrients during important phases of life such as childhood, pregnancy and older age can increase the risk of disease.

If you want to make changes to your eating and work towards optimum nutrition the starting point is a thorough nutritional assessment. This can include:

Dietary analysis

Taking a dietary history combined with a food diary can provide information about whether your food choices are appropriate. Simple questions relating to appetite, food regularity, variety and meal balance can point to possible nutrient deficiencies.

Computerised nutritional assessment

NutriCheck is a tool for assessing your individual requirements for vitamins and minerals and if there is a functional disorder such as allergy, digestive problems or imbalance in bowel bacteria. A graphic printout shows the likelihood of nutritional dysfunction and provides you with information on a variety of nutrients.

Body composition

Changes in lean weight provide vital information about whether your dietary intake is adequate. This gives you more realistic and accurate information about your health status than just your weight on the scales.

Important measurements include:

§         Waist to hip ratio

§         Body mass index

§         Skinfold thickness

§         Body composition (lean weight vs fat weight)

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Laboratory tests

These may include: full blood count, liver enzymes, iron status, blood lipids, glucose tolerance test, hormone testing and food allergy testing. A physical examination of clinical signs and symptoms of nutrient deficiency should look for protein deprivation, nutrient depletion, allergy or immune reactions and impaired digestive function.

Let’s look at the signs and symptoms of the four most common mineral deficiencies:

1. Iron

The World Health Organisation states that iron deficiency is one of the most prevalent nutrient deficiencies in the world, affecting an estimated 2 billion people and causing almost a billion deaths a year.

Clinical signs and symptoms include:

• Anaemia
• Brittle, spoon shaped nails
• Dizziness
• Inflamed tongue
• Weakness, fatigue
• Breathing difficulties
• Poor appetite
• Poor immunity

Food sources: meat, chicken, fish, liver, pulses, nuts, wholegrains, dried fruit

Supplemental range: 15-50 mg

2. Zinc

Zinc is a critical trace mineral during times of growth, pregnancy, lactation or after burns, trauma or surgery. Excessive activity and sweating can increase the demand for zinc. Zinc deficiency is especially prevalent in children. Check for the following signs and symptoms of deficiency:

• Loss of smell, taste and appetite
• Growing pains, growth impairment
• Poor memory, concentration, moodiness
• White spots on nails
• Hair loss
• Poor immunity, susceptibility to viral infections
• Stretch marks
• Slow wound healing
• Infertility, low libido

Food sources: fresh oysters, meat, chicken, eggs, nuts and seeds, wholegrains

Supplemental range: 10-100mg only used for a few months as it can induce copper and iron deficiency.

3. Magnesium

Many people, especially women who experience chocolate cravings are magnesium deficient. Lack of magnesium can worsen PMS with symptoms of irritability, menstrual cramps and fluid retention. Other signs and symptoms include:

• Anxiety, irritability, depression, insomnia
• Muscle weakness, tremor,
• Coronary artery spasm, disturbance of heart rhythm
• High blood pressure, eclampsia
• Premature wrinkles
• Sensitivity to noise especially in babies

Food sources: green vegetables (magnesium is a component of chlorophyll), nuts, wholegrains, pulses

Supplemental range: 300-1000mg

4. Chromium

Chromium is essential for blood sugar control and it makes the body more sensitive to insulin. Any symptoms related to hypo/hyperglycaemia such as anxiety, fatigue, dizziness, sugar cravings could indicate a deficiency of chromium. Deficiency may lead to increased cholesterol level, atherosclerosis, hypertension, heart disease and mature onset diabetes.

Food sources: liver, egg yolk, cheese, wheat, nuts, oysters, lobster, prunes, raisins, mushrooms, asparagus

Supplemental range: 100-300micrograms

As can be seen above, micronutrient deficiencies can be life threatening! If you recognize any of these symptoms of deficiency consult your health professional rather than self-supplementing. Remember that diet will work with supplements but supplements will NOT work long term without changes to the diet.

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