In today’s busy world, maintaining a balanced diet can be challenging. Even with the best intentions, many people unknowingly miss out on essential nutrients their bodies need to thrive. These deficiencies can lead to fatigue, weakened immunity, or even long-term health issues.
At My Sasun African Market, we’re committed to helping you live your healthiest life by providing fresh, quality groceries that meet your dietary needs. We’ve got everything you need to fill your pantry and fuel your body, whether you shop online or visit our stores in Houston and Celina.
Also Read: Top 10 Essential African Groceries for Your Pantry
Let’s uncover eight common nutrient deficiencies you might be overlooking—and how you can fix them.
1. Iron
Iron is essential for your body because it supports the production of hemoglobin, a protein in red blood cells that transports oxygen from your lungs to every part of your body. It also aids in energy production, helps maintain healthy muscle and brain function, and supports a strong immune system. Without enough iron, your body struggles to deliver oxygen efficiently, leading to fatigue, weakness, and even anemia. Iron is especially important for growing children, pregnant women, and anyone with high physical demands, making it a critical nutrient for overall health and vitality.
Signs of Iron deficiency: Fatigue, pale skin, shortness of breath, and weakness.
Top sources of Iron: Leafy greens, beans, red meat, and iron-fortified cereals.
Stock up on fresh vegetables and legumes from My Sasun African Market to boost your iron levels naturally!
Also Read: The Importance of Iron-Rich Foods in your Pregnancy Diet
2. Vitamin D
Vitamin D is a crucial nutrient that helps your body absorb calcium, promoting strong bones and teeth while reducing the risk of fractures and osteoporosis. It also plays a key role in supporting your immune system, regulating mood, and reducing inflammation. Often called the "sunshine vitamin," your body produces vitamin D when exposed to sunlight, but it can also be obtained through foods like fatty fish, egg yolks, and fortified products. A deficiency in vitamin D can lead to weakened bones, frequent illnesses, fatigue, and even mood disorders like depression, making it essential for overall health and well-being.
Signs of Vitamin D deficiency: Weak bones, frequent illnesses, and mood swings.
Top Sources of Vitamin D: Fatty fish, egg yolks, fortified dairy products, and sunlight.
Pro tip: Incorporate fresh fish into your diet, available in-store or online at My Sasun.
Also Read: 10 Types of Fish in Nigeria
Also Read: The Health Benefits of Panla Fish:
3. Vitamin B12
Vitamin B12 is an essential nutrient that plays a critical role in maintaining healthy nerve function, producing DNA, and forming red blood cells. It supports brain health, energy production, and the proper functioning of your nervous system. Found naturally in animal-based foods like meat, fish, eggs, and dairy, B12 is especially important for preventing anemia and keeping your body energized. A deficiency in vitamin B12 can lead to symptoms such as fatigue, memory problems, numbness or tingling in the hands and feet, and mood disturbances. Since the body cannot produce B12 on its own, regular dietary intake or supplementation is crucial for overall health.
Signs of Vitamin B12 deficiency: Tingling in hands and feet, memory problems, and fatigue.
Top sources of Vitamin B12: Meat, fish, eggs, and dairy products.
Find high-quality meats and more at My Sasun African Market to ensure you’re getting enough B12.
Also Read: Amazing Health Benefits Of Eating Periwinkles (Snails)
4. Calcium
Calcium is a vital mineral for building and maintaining strong bones and teeth, as well as supporting proper muscle contraction and nerve function. It plays a critical role in blood clotting, hormone release, and maintaining a healthy heartbeat. While dairy products are the most well-known sources of calcium, you can also find it in leafy greencss, fortified plant-based milk, and certain fish like sardines. A calcium deficiency can lead to weakened bones, muscle cramps, and a higher risk of osteoporosis, making it essential to include this nutrient in your diet for lifelong health.
Signs of Calcium deficiency: Muscle cramps, brittle nails, and weakened bones.
Top sources of Calcium: Dairy products, leafy greens, and fortified plant-based milk.
Grab fresh dairy and calcium-rich vegetables from our store to keep your bones strong.
Also Read: Foods for Healthy Skin and Hair
5. Magnesium
Magnesium is a powerhouse mineral that supports over 300 biochemical reactions in your body, including energy production, muscle and nerve function, and maintaining a steady heartbeat. It also plays a role in bone health and regulating blood sugar levels. Found in nuts, seeds, whole grains, and leafy greens, magnesium is vital for overall well-being. A deficiency in magnesium can result in symptoms like muscle cramps, headaches, fatigue, and trouble sleeping, highlighting the importance of maintaining adequate levels in your diet.
Signs of Magnesium deficiency: Muscle cramps, headaches, and trouble sleeping.
Top sources of Magnesium: Nuts, seeds, whole grains, and legumes.
Shop for nuts, seeds, and other magnesium-packed foods online or at our Houston and Celina locations.
Also Read: Benefits of Eating Offals and Three Recipes You Can Try
6. Potassium
Potassium is an essential mineral that helps regulate fluid balance, muscle contractions, and nerve signals. It’s also critical for maintaining healthy blood pressure and preventing muscle cramps. Potassium-rich foods like bananas, sweet potatoes, avocados, and beans are excellent sources. A deficiency can cause fatigue, muscle weakness, irregular heartbeats, and even high blood pressure, making potassium indispensable for your heart and overall health.
Signs of Potassium deficiency: Fatigue, muscle weakness, and irregular heartbeat.
Top sources of Potassium: Bananas, sweet potatoes, beans, and avocados.
At My Sasun African Market, you’ll find fresh produce to keep your potassium levels in check.
7. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that promote heart health, support brain function, and reduce inflammation in the body. They are particularly important for maintaining healthy skin, joints, and eyes. Found in fatty fish like salmon, walnuts, flaxseeds, and chia seeds, omega-3s also help lower the risk of chronic diseases such as heart disease and arthritis. A deficiency can lead to dry skin, mood disturbances, joint pain, and cognitive decline, making them a vital part of a balanced diet.
Signs of Omega-3 Fatty Acids deficiency: Dry skin, depression, and joint pain.
Top sources of Omega-3 Fatty Acids: Fatty fish, flaxseeds, walnuts, and chia seeds.
Shop for these nutrient-rich foods at My Sasun to support your heart and brain health.
Also Read: The Surprising Benefits of Eating More African Foods in the Diaspora
8. Zinc
Zinc is a trace mineral that supports your immune system, aids in wound healing, and helps maintain healthy skin, hair, and nails. It also plays a role in DNA synthesis, cell growth, and proper sense of taste and smell. Zinc is commonly found in shellfish, pumpkin seeds, beef, and fortified cereals. A deficiency in zinc can lead to frequent infections, slow wound healing, hair loss, and poor appetite, underscoring its importance for overall health and vitality.
Signs of Zinc deficiency: Frequent colds, slow healing, and hair loss.
Top sources of Zinc: Shellfish, pumpkin seeds, beef, and fortified cereals.
Pick up zinc-rich ingredients from My Sasun African Market and feel the difference in your overall health.
How My Sasun African Market Can Help
Maintaining a balanced diet doesn’t have to be hard. At My Sasun African Market, we offer a wide range of fresh, nutrient-packed groceries to meet all your health and dietary needs. At My Sasun African Market, you’ll find everything you need to stay on top of your nutrition, be it leafy greens, high-quality meats, or pantry staples.
Shop Online: We deliver across all states in the US and Canada, so you can enjoy premium groceries from the comfort of your home.
Visit Us: Stop by our physical stores in Houston and Celina, TX, for a personalized shopping experience.
Also Read: Everything You Need To Know About Palm Oil
Rounding Off
Nutrient deficiencies are more common than you might think, but they’re easy to address with the right diet. Start by adding these essential nutrients to your meals, and shop at My Sasun African Market to make eating healthy both convenient and enjoyable. Take charge of your health today—because you deserve to feel your best!
