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

Did y5 Common Nutrition Deficienciesou 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


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