What Food Do You Need?

If you are experiencing any unusual health symptoms, a nutrient deficiency could be to blame. Below is a list of common nutrient deficiency symptoms and foods you should eat if you think you need more.

Magnesium

• Deficiency: 75 to 85% of diets deficient
• Symptoms: Anxiety, confusion, heart attack, hyperactivity, insomnia, nervousness, muscular irritability, restlessness, weakness
• Recommended Foods: Swiss chard, spinach, pumpkin seeds, sunflower seeds, black beans, navy beans

Pyridoxine (B6)

• Deficiency: 71% of male and 90% of female diets deficient
• Symptoms: Acne, anemia, arthritis, eye inflammation, depression, dizziness, facial oiliness, fatigue, impaired wound healing, irritability, loss of appetite, loss of hair, mouth lesions, nausea
• Recommended Foods: Bell peppers, turnip greens, spinach, tuna, banana, chicken breast, turkey breast

Zinc

• Deficiency: 68% of diets deficient
• Symptoms: Acne, amnesia, apathy, brittle nails, delayed sexual maturity, depression, diarrhea, eczema, fatigue, growth impairment, hair loss, high cholesterol levels, immune impairment, impotence, irritability, lethargy, loss of appetite, loss of sense of taste, low stomach acid, male infertility, memory impairment, night blindness, paranoia, white spots on nails, wound healing impairment
• Recommended Foods: Calf’s liver, mushrooms, spinach, beef tenderloin, pumpkin seeds, green peas

Calcium

• Deficiency: Average diet contains 40 to 50% of RDA
• Symptoms: Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay
• Recommended Foods: Spinach, turnip greens, mustard greens, collard greens, yogurt, milk, mozzarella cheese

Copper

• Deficiency: 75% of diets deficient
• Symptoms: Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness
• Recommended Foods: Calf’s liver, turnip greens, blackstrap molasses, raw cashew nuts, sunflower seeds, spinach, asparagus

Essential fatty acids

• Deficiency: Very common
• Symptoms: Diarrhea, dry skin and hair, hair loss, immune impairment, infertility, poor wound healing, premenstrual syndrome, acne, eczema, gall stones, liver degeneration
• Recommended Foods: Wild-caught salmon (avoid farm-raised salmon because of pollutants), flax seeds, walnuts

Folic acid

• Deficiency: Average diet contains 60% of RDA; deficient in 100% of elderly in one study; deficient in 48% of adolescent girls; requirement doubles in pregnancy
• Symptoms: Anemia, apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness
• Recommended Foods: Romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf’s liver, parsley, collard greens, broccoli, cauliflower, beets, lentils

Iron

• Deficiency: Most common mineral deficiency
• Symptoms: Anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions
• Recommended Foods: Chard, spinach, turmeric, thyme, shitake mushrooms, green beans

Niacin (B3)

• Deficiency: Commonly deficient in elderly
• Symptoms: Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions, inflammation
• Recommended Foods: Crimini mushrooms, tuna (be cautious of mercury and other pollutants that can be found in fish), wild-caught salmon, chicken breast, asparagus

Potassium

• Deficiency: Commonly deficient in elderly
• Symptoms: Acne, constipation, depression, edema, excessive water consumption, fatigue, glucose intolerance, high cholesterol levels, insomnia, mental impairment, muscle weakness, nervousness, poor reflexes
• Recommended Foods: Chard, button mushrooms, spinach, avocado, papaya, lima beans, lentil beans

Selenium

• Deficiency: Average diet contains 50% of RDA
• Symptoms: Growth impairment, high cholesterol levels, increased incidence of cancer, pancreatic insufficiency (inability to secrete adequate amounts of digestive enzymes), immune impairment, liver impairment, male sterility
• Recommended Foods: Button mushrooms, shiitake mushrooms, cod, shrimp, snapper, tuna, halibut, calf’s liver, wild-caught salmon (again, be wary of pollutants like mercury and PCBs in seafood)

Thiamin

• Deficiency: Commonly deficient in elderly
• Symptoms: Confusion, constipation, digestive problems, irritability, loss of appetite, memory loss, nervousness, numbness of hands and feet, pain sensitivity, poor coordination, weakness
• Recommended Foods: Asparagus, romaine lettuce, mushrooms, spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant, Brussels sprouts

Vitamin C

• Deficiency: 20 to 50% of diets deficient
• Symptoms: Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, malaise, tiredness
• Recommended Foods: Parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, Brussels sprouts

Vitamin D

• Deficiency: 50% of diets deficient
• Symptoms: Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp sweating
• Recommended Foods: Shrimp, milk, cod liver oil, eggs (you can also get vitamin D from sensible sun exposure)

Often, the nutrient levels found in food these days is not in high enough levels and supplementation is necessary. Talk to us if you are concerned about your nutrient levels, or if you’d like more information.