Eating a healthy and balanced diet which includes mostly whole, unprocessed foods is only the best way to ensure your body is getting all the vitamins and minerals it needs to function properly. But in this modern time of fast and processed foods, many of us may find ourselves suffering from common nutrient deficiencies that can have readily affect our health and wellness like suffer from cramps and joint pain.
It plays an important role in detoxifying the body and minimizing the effects of environmental damage. It can also help prevent heart disease, strokes, constipation, fibromyalgia and migraine headaches.
Whole food sources of magnesium are spinach, salmon, avocados, bananas, pumpkin seeds and mouth watering dark chocolate!
Vitamin E is a fat-soluble antioxidant that assists in the formation of red blood cells, and protects against free radical damage that can lead to heart disease. It’s also crucial for brain health, and may delay the loss of cognitive function in those suffering with Alzheimer’s disease. It can also help prevent cancer, and is necessary for the muscle maintenance.
Symptoms of vitamin E deficiency are oily stools, diarrhea, neuromuscular issue such as muscle weakness or loss of muscle mass, and abnormal eye movements.
Whole food sources of vitamin E are spinach, kale, almonds, sunflower seeds, legumes, shrimp, butternut squash, avocados and mangoes.
Iron is essential to life, and is responsible for transporting oxygen in the blood. It’s also critical to muscle, brain and energy function.
Symptoms of iron deficiency include anemia, fatigue, decreased immunity, general weakness and poor concentration.
Whole food sources of iron are red meat and beef liver, navy and black beans, egg yolks, swiss chard, artichokes and prunes.
Vitamin B12 plays a few vital roles in the body, including DNA synthesis, red blood cell formation, and energy production. It’s also responsible for myelin formation, which is a sheath that wraps around and protects your nerves.
Symptoms of B12 deficiency are fatigue, heart palpitations, shortness of breath, tingling in fingers or toes, confusion, general muscle weakness and forgetfulness.
Whole food sources of Vitamin B12 are beef, pork, lamb, poultry, scallops, shrimp, salmon and eggs. Vegans will require fortified foods, supplementation, or B12 shots.
Vitamin D is a hormone that your skin produces after its been exposed to direct sunlight. According to Dr. Mercola, vitamin D can slash cancer risk by as much as 60%, and reduce the risk of other health conditions, such as type-2 diabetes, Alzheimer’s, chronic low-grade inflammation and depression that stems from seasonal affective disorder and also important for bone health and preventing osteoporosis.
Symptoms of vitamin D deficiency are achy bones, feeling depressed, poor immune function, and head sweating.
The best source of vitamin D is the sun! Whole food sources of vitamin D are extremely limited in nature, but include fatty fish such as salmon, tuna and mackerel. It’s also found in egg yolks.