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Nutritional Deficiency: Symptoms and Recommendations

Nutritional Deficiency: Symptoms & Recommendations For 24 Common Nutritional Deficiencies
By: B. SixWise

When the U.S. Department of Agriculture's (USDA) Center for Nutrition Policy and Promotion compiled their Healthy Eating Index for 1999-2000, they found only a slight reason to smile. Ten percent of the population had a good diet.

This was based on 10 aspects including how many servings of fruits, vegetables and meat were being consumed, along with how much sodium and cholesterol, and variety in a person's diet.

The rest of their findings left something to be desired:

16 percent of the population had a "poor" diet

The rest of the population (74 percent) had a diet that "needed improvement"

As the USDA pointed out, poor or inadequate diets are linked to four of the top 10 causes of death -- heart disease, cancer, stroke, and diabetes. And as it turns out, most of us have less-than-ideal diets that essentially leave our bodies starving for more nutrients.

Along with poor diets, studies have found that key nutrients in foods have declined from 1909 to 1994, likely because the soil is not as nutrient-dense as it once was and processing of foods degrades nutrients that do exist. So not only are we eating fewer healthy foods, but those we do eat contain fewer nutrients than they once did.

As a result, many Americans -- even those who think they are eating relatively healthy -- may be suffering from a nutritional deficiency. Some of the more common ones in the United States include: Zinc Iron B vitamins Magnesium Calcium Vitamins E and C Phosphorus Vitamin D Fiber Folic Acid Essential Fatty Acids Chromium

If you are experiencing any unusual health symptoms, a nutrient deficiency could be to blame. Below is a list of common and not-so-common nutrients, along with deficiency symptoms and foods you should eat if you think you need more.

Biotin

Deficiency: Uncommon

Symptoms: Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness

Recommended Foods: Swiss chard, cauliflower, liver, salmon, carrots, bananas, cereals, yeast

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

Chromium

Deficiency: 90% of diets deficient

Symptoms: Anxiety, fatigue, glucose intolerance, adult-onset diabetes

Recommended Foods: Romaine lettuce, onions, tomatoes, brewer's yeast, oysters, liver, whole grains, bran cereals, potatoes

Copper

Deficiency: 75% of diets deficient; average diet contains 50% of RDA

Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness

Recommended Foods: Calf's liver, crimini mushrooms, 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

Iodine

Deficiency: Uncommon since the supplementation of salt with iodine

Symptoms: Cretinism, fatigue, hypothyroidism, weight gain

Recommended Foods: Sea vegetables, yogurt, cow's milk, eggs, strawberries, mozzarella cheese

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

Magnesium

Deficiency: 75 to 85% of diets deficient: average diet contains 50 to 60% of RDA

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

Manganese

Deficiency: Unknown, may be common in women

Symptoms: Atherosclerosis, dizziness, elevated cholesterol, glucose intolerance, hearing loss, loss of muscle control, ringing in ears

Recommended Foods: Mustard greens, kale, chard, raspberries, pineapple, romaine lettuce, collard greens, maple syrup

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

Pantothenic acid (B5)

Deficiency: Average elderly diet contains 60% of RDA

Symptoms: Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasms, nausea, poor coordination

Recommended Foods: Calf's liver, mushrooms, cauliflower, broccoli, turnip greens, sunflower seeds

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

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

Riboflavin

Deficiency: Deficient in 30% of elderly Britons

Symptoms: Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation, "electric shock" sensations), seizures, sensitivity to light, sleepiness, weakness

Recommended Foods: Mushrooms, calf's liver, spinach, spelt

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 A

Deficiency: 20% of diets deficient

Symptoms: Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis (thickening and roughness of skin), immune impairment, night blindness, weight loss

Recommended Foods: Calf's liver, milk, eggs, carrots, spinach, sweet potato, kale, collard greens, chard, red bell peppers

Vitamin B-12

Deficiency: Serum levels low in 25% of hospital patients

Symptoms: Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, loss of vibration sensation, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration

Recommended Foods: Calf's liver, snapper, venison, salmon, beef tenderloin, lamb, scallops

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: 62% of elderly women's 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)

Vitamin E

Deficiency: 23% of male and 15% of female diets deficient

Symptoms: Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life

Recommended Foods: Mustard greens, chard, sunflower seeds, turnip greens, almonds, spinach

Vitamin K

Deficiency: Deficiency in pregnant women and newborns common

Symptoms: Bleeding disorders

Recommended Foods: Spinach, Brussels sprouts, Swiss chard, carrots, green string beans, asparagus, red bell peppers, strawberries, eggs, tomatoes, green peas

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

About the author: This article was provided by the world's #1 most popular and trusted holistic living e-newsletter -- FREE to you right now at http://www.SixWise.com! The old way of thinking: "holistic living" pertains only to personal health. The new way of thinking: "holistic living" means prevention of the negative and adherence to the positive in all SIX practical areas of life: relationships, finances, career, home environment, safety and health. With the http://SixWise.com e-newsletter, you will get holistic wisdom from the world's top experts in all six of these areas -- completely FREE with a simple sign-up (and a guaranteed no-spam policy!) at http://www.SixWise.com.

Article Source: www.isnare.com

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