5 Common Nutritional Deficiencies & What you can Eat to Improve Your Intake

Did you know that good nutrition can lower your risk for many chronic illnesses? In fact, up to three-quarters of US teens and adults may be Vitamin D deficient.Here are five common nutritional deficiencies, symptoms and what you can eat to improve your intake: Vitamin C: Foods with high levels of Vitamin C include yellow bell peppers, guava, dark leafy green vegetables, kiwi, broccoli, strawberries, citrus fruits, tomatoes, peas, and papaya, Signs of Vitamin C deficiency include:

• Weakness
• Weariness
• Unhealthy gums
• Nosebleed
• Bruising
• Slow healing

Vitamin B-12: After age 30 our brains literally begin to shrink and after age 50 some people may lose up to 25% or more of our brain volume as compared to younger people. But, those with the highest levels of Vitamin B-12 in their bloodstream exhibit the lowest level of brain erosion. Foods with Vitamin B-12 include clams, liver, mackerel, crab, tofu, fortified cereals, red meat, skim milk, Swiss cheese, eggs, and yogurt. Signs of low B-12 include:

• Mood and memory problems
• Mental fatigue and poor concentration
• Irritability
• Poor circulation
• Non-refreshing sleep

Vitamin D: Vitamin D comes from both dietary sources and healthy sunshine exposure. Vitamin D can be manufactured with as little as 20 minutes of safe sun exposure daily. The body also requires adequate levels of magnesium to activate Vitamin D it in the cells. Vitamin D is responsible for hardening your bones and has other overall positive health benefits. Food sources of Vitamin D include oily fish, mushrooms, fortified cereals, tofu, caviar, dairy products, lean pork, eggs, and soy yogurt. Signs of Vitamin D deficiency include:

• Poor blood sugar balance
• Chronic pain
• Unsteady gait and clumsiness
• Imbalances of the immune system and hormones

Magnesium: Magnesium is found in sea vegetables, nuts and seeds, fish, beans and lentils, whole grains, avocados, low-fat dairy, bananas, dried fruits, and dark leafy green vegetables. Signs of low magnesium include:

• Muscle cramps
• Indigestion
• Tremors
• Irritability
• Bowel irregularity

Omega Fats: The most common fat in our brain is DHA (Docosohexanoic acid), an Omega 3. Good dietary sources of Omega Fats include cold-water fish, flax, dark chocolate, dried coconut, coconut & palm oil, and nuts & seeds, especially walnuts.  Signs of Omega 3 deficiency include:

• Low moods
• Poor stamina
• Inability to concentrate

Authored by Marcia Roth