Regular readers of Nonstop Natural know that we don’t tolerate woo (pseudo-science) when it comes to our health. So while our headline might sound like woo or something you might read on those other “natural” news websites, this one is factual and based in science.
Almost everyone we know tries their best to be healthy, and that includes eating right, but let’s face it, when those curly chili cheese fries are right in front of you – they can be hard to resist!
Not only does the fast food monster craving hit us from time to time, most of us lead very busy lives. This usually means that we grab a donut or bagel as we head out the door in the morning, have some Cheetos from the vending machine as a snack, then hit the drive through or call for pizza once we get home, far too often.
This leads to vitamin and mineral deficiencies that we are not even aware of. Even if you take a multi-vitamin supplement (which do not appear to be all that healthy in the long run), you can still end up with nutritional deficiencies.
Keep reading and find out which nutrients you might be lacking and how they might be affecting how you feel.
- Magnesium
Magnesium is an important mineral. It helps to maintain nerve and muscle function, a healthy, steady heartbeat, and strong bones. It also helps the body convert food into energy and regulates blood sugar. Although a serious deficiency is rare, a low level of magnesium can lead to muscle weakness, irregular heartbeats, anxiety and insomnia.
Top Magnesium Rich Foods:
- Nuts and seeds
- Dark green veggies
- Lentils and beans
- Brown rice
- Oily fish, such as salmon and mackerel
- Calcium
Everyone knows that calcium leads to strong teeth and bones, but did you know that a small amount of calcium is always circulating in your blood stream? This is necessary for the proper contraction of the heart muscle. So while going vegan is a cool “trend”, it can be a dangerous one if calcium levels are not maintained.
Top Calcium Rich Foods:
- Canned fish
- Dark green veggies
- Dairy products
- Nuts (especially almonds)
- Tofu
- Potassium
Potassium is an electrolyte that helps the body maintain proper fluid levels, helps the heart to function properly, and regulates blood pressure. Low potassium levels can mean high or low blood pressure and an irregular heartbeat.
Top Potassium Rich Foods:
- Bananas
- Swiss chard
- Spinach
- Squash
- Oily fish like salmon
- Dried fruit
- Avocados
- Iodine
While this mineral is essential to the normal function of the thyroid gland and metabolism, many people never iodine a second thought. Low iodine levels can cause thyroid issues and if you are pregnant, they can impact your unborn baby’s health.
Top Iodine Rich Foods:
- Cod fish
- Shrimp
- Poultry
- Canned tuna
- Seaweed (even dried seaweed)
- Omega 3
Omega 3 is an essential fatty acid because the body does not make it. This means the only way to get it is from your diet. Omega 3 does so much for the body, it’s difficult to list it here, but just a few of the things that omega 3 does includes lowering bad cholesterol levels, lowering inflammation levels in the body, and increasing HDL (good) cholesterol levels. This is the one exception to the vitamin rule. If you don’t love fish, take a good quality supplement. Fish or krill oil supplements have been proven to be just as effective as eating fish, in some studies.
Top Omega 3 Rich Foods:
- Canned sardines
- Canned salmon
- Fresh salmon
- Fresh mackerel
- Walnuts
- Flaxseed oil
- Anchovies
- Selenium
This is a little known but powerful antioxidant that can help fight free radical damage in the body. Selenium is a mineral that is also vital to the immune function, thyroid, and reproductive systems. A deficiency in selenium can cause a feeling of being tired, no matter how much sleep you get, brain fog, infertility problems, and hair loss.
Top Selenium Rich Foods:
- Brazil nuts (just one each day is sufficient)
- Mushrooms
- Tuna
- Sardines
- Red meat
- Poultry
- Seeds
- Folate
Folate is one of the B vitamins. This one works in conjunction with vitamin B12 to help the body build and maintain healthy red blood cells as well as keep the immune system fully functional. Folate is also vital for pregnant women during their first three months of pregnancy to protect the baby from birth defects. Low levels of folate can cause anemia, which cause pale skin, diarrhea, an overly sensitive tongue, and persistent fatigue.
Top Folate Rich Foods:
- Lentils and beans
- Broccoli
- Spinach
- Asparagus
- Romaine lettuce
- Avocados
- Vitamin D
You know this one! It’s often called “the sunshine vitamin” because our skin turns the rays of the sun into vitamin D. The sun is a trickster, though. Too much sun and you not only get burned, but you increase your risk of skin cancer. Too little, and you can experience weak bones and teeth, slow growth, and a poor immune system. Too much of anything is not a good thing and this includes both sunlight and sun screen. Try to get at least 30 minutes of sunlight most days in the winter and 15 minutes in the summer months. The body does not absorb vitamin D from supplements very well, but if that is your only recourse, then take them according to your doctor’s instructions.
Top Vitamin D Rich Foods:
- Tuna
- Mackerel
- Salmon
- Eggs
- Milk
- Mushrooms
- Iron
Iron is essential to the body. It not only is necessary for red blood cell production but the metabolism of energy and the synthesis of hormones. You don’t wanna mess around with your hormones! Common symptoms of iron deficiency are shortness of breath, weakness, chest pains, frequent infections, dizziness, and headaches.
Top Iron Rich Foods:
- Red meat
- Liver
- Dark green leafy veggies like kale
- Dried fruit
- Eggs
- Pork
- Beans
- Seafood
- Vitamin B12
This is a water soluble vitamin that is essential for brain and nerve function as well as for proper blood formation. Every single cell in your body needs B12 in order to work properly. Your body cannot make it, so you must get it from food or supplements. Common symptoms of a B12 deficiency are impaired brain function, brain fog, a pins and needles sensation in the feet and/or hands, and joint pain.
Top Vitamin B12 Rich Foods:
- Whole Eggs
- Clams
- Oysters
- Red meat
- Milk
While it is possible that you could be deficient in all 10 of these nutrients, the chances are very slim. However, many people are deficient in at least one or two of the above nutrients. Children, the elderly, young women, and vegans are at the highest risk of having multiple deficiencies.
Focus on eating a real food, balanced diet that contains both plants and animals to avoid the problems caused by nutritional deficiencies.
Leave a Reply