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.