You might have heard about nutritional deficiencies, but why is it far more common? What you must know, is that the body requires many different vitamins and minerals that are crucial for both body development and preventing disease. These vitamins and minerals are often referred to as micronutrients. They aren’t produced naturally in the body, so you have to get them from your diet.

A nutritional deficiency occurs when the body doesn’t absorb or get from food the necessary amount of a nutrient. Deficiencies can lead to a variety of health problems. These can include digestion problems, skin disorders, stunted or defective bone growth, and even dementia.

You may think nutrient deficiencies are a thing of the past, reserved for sailors trapped at sea. But even today, it’s possible to lack some of the essential nutrients your body needs to function optimally.

Below are the most widely recognized deficiencies you must look for:

Water (low-level hydration): Dry skin, low energy, bloating, and constipation. Vitamins and minerals: Low energy and poor immune function, usually marked by a low intake of vegetables. Protein: This can happen when you are not eating enough protein-rich foods. Low amounts of lean muscle tissue, low energy, reduced strength, and not recovering from your workouts. Essential fatty acids: Poor immunity, inflammation, up and down blood sugar, and reduced satiety. 95% of the population is deficient here. If you are deficient in nutrients, you will constantly battle to achieve your health and fitness goals. Getting in all of the nutrients that you need through food will be a tough task, especially since most people are way too busy to prepare and eat the food.

If you are having one of the side effects mentioned above, the most likely explanation is that you have a deficiency. Keep in mind that you may never be without deficiencies but you can drastically improve them to where you will not notice signs or symptoms.

Let's have a look at ways to minimize deficiencies in diets:

1) Increase Hydration Drink more hydrating fluids. Aim for at least 64-100 ounces of water each day, depending on your activity level. If you have difficulties drinking enough water, start by just limiting other beverages, such as coffee, tea, and soda, and substitute H2O.

2) Eat More Essential Fats & Vegetables Getting more essential fats through fish, oil, krill, or sea algae oils, which will provide the omega-3 fatty acids and EPA/DHA that you need, but not all of them. Include 2-4 more servings of healthy fats each day from avocadoes, almonds, coconut oil, and fatty fish. Eat more foods rich in vitamins, minerals, and other phytonutrients. Consume at least one fistful of vegetables at three of your daily meals. Using a whole food green supplement such as wheatgrass and green food powders can help fill in the gaps.

4) Focus on Protein Eat more of the protein-rich foods that you prefer, such as organic eggs and chicken, grass-fed beef and whey protein, and even plant sources like legumes and nuts. Strive for at least 2 palm-sized servings for 3 meals.