9 Common Nutrient Deficiencies and Foods to Correct Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Are you low in any key nutrients? Check the symptoms of these nine common deficiencies and start eating more of the right vitamin-rich foods.

Low intake levels of certain nutrients are common today due to depleted soil, harsh agricultural practices, excessively refined and processed foods, and over-consumption of nutrient-poor “junk” and fast foods.

When we’re low in key nutrients, we can gain weight and suffer from anything from poor sleep to terrible energy levels.

The good news is that correcting nutrient imbalances can often be done through diet alone. Food is medicine, and correcting deficiencies can have a direct impact on health and how we feel and experience life.

The following nine nutrients are essential for various aspects of health and are the most common nutrients that people fall short in.

1. Magnesium

Magnesium is required in the body for hundreds of chemical reactions ranging from glucose regulation to blood pressure to brain function and more.

While a true deficiency is uncommon, having inadequate amounts can happen due to chronic health problems, medication side effects, low dietary intake, poor nutrient absorption, and excess alcohol consumption. As many as 50 percent of people don’t get enough magnesium each day.

What it’s required for: Muscle function and relaxation, glucose balance, healthy blood pressure, nervous system balance, quality sleep.

Symptoms of Low Intake:

• Weakness and fatigue
• Muscle cramping
• Mood disorders and depression
• Restless legs
• Reduced appetite
• Nausea and vomiting
• Numbness and tingling in extremities
• Heart palpitations or abnormal heart rhythms

Food Sources:

• Halibut
• Almonds
• Cashews
• Avocado
• Salmon
• Pumpkin seeds
• Leafy greens like spinach, Swiss chard
• Dark chocolate

2. Vitamin B12

Deficiency or low levels of B12 can be quite common even in our modern society due to a number of factors including genetic conversion issues, vegan or vegetarian diet, being over age 60, excess use of antacids, autoimmune disease or chronic health disorders, medication side effects, digestive problems, inflammation.

B12 is needed for healthy blood and is an essential nutrient for the nervous system. Low levels of B12 can also be associated with depression and other mood disorders.

What it’s required for: Making red blood cells, nervous system support, energy levels, fighting depression.

Symptoms of Low Intake:

• Nausea
• Reduced appetite
• Pale or jaundiced skin appearance
• Fatigue
• Muscle weakness
• Dizziness
• Shortness of breath
• Nervous system disorders
• Mood disorders
• Depression
• Irritability and mood swings
• Dementia and memory problems

Food Sources:

• Meat
• Seafood
• Nutritional yeast
• Eggs

3. Choline

Choline is a nutrient required for healthy liver, brain and muscular functioning, including heart health. It’s also required for maintaining the basic structure of cells within the body, making it essential for virtually every aspect of well-being.

Choline was only recognized as a nutrient in the late 1990s and has since been considered an essential nutrient unofficially related to the B family of vitamins.

Fewer than 10 percent of the population gets adequate amounts of choline. People at risk for low or deficient levels of choline include people who over-exercise, drink alcohol regularly, are pregnant, are in menopause, or who have chronic, autoimmune, or inflammatory conditions.

What it’s required for: Neurotransmitters, liver health, cell structure, heart health, brain development, metabolism.

Symptoms of Low Intake:

• Liver problems, especially non-alcoholic fatty liver
• Anxiety and other mood disorders
• Inflammation
• Fatigue
• Memory problems
• Nerve problems or damage

Foods Rich in Nutrients:

• Beef and chicken liver
• Eggs
• Cod
• Salmon
• Cauliflower
• Broccoli

4. Vitamin D

Vitamin D, also known as the sun vitamin, can be synthesized in the body after sunlight exposure, but this process only happens at certain times of the year. It also happens less efficiently in people who have darker skin. Nearly 1 billion people don’t get enough vitamin D.

Vitamin D is essential for strong bones and teeth, mental health, and immunity, with people who are deficient facing more frequent colds or infections, as well as an increased risk for autoimmune or chronic disorders.

Vitamin D is one of the few nutrients for which there are not many food sources, and for people with true deficiency or low levels, supplementation may be required.

Because vitamin D is a fat-soluble nutrient, it can be stored in the tissues, which means that over-supplementation can result in toxicity. Getting blood levels of vitamin D tested before supplementation is essential. Work with your medical or nutritional practitioner to assess your current levels.

What it’s required for: Immunity, bone health, mood, mental health.

Symptoms of Low Intake:

• Lowered immunity or frequent infections
• Autoimmune disorders
• Fatigue
• Bone and muscle pain
• Hair loss
• Lower back pain
• Depression or other mood disorders
• Slowed wound healing
• Inflammation
• Bone loss

Food Sources:

• Fatty fish
• Cod liver oil
• Mushrooms
• Egg yolks
• Beef and chicken liver

5. Iron

Iron is one of the most common nutrient deficiencies in the world today, and as much as 30 percent of the world’s population is anemic.

Iron is essential for making red blood cells, and when iron levels are low, the body makes fewer, leading to reduced hemoglobin levels and lower levels of oxygen circulating throughout the body. This is why it can lead to unrelenting fatigue. Iron is also required for making thyroid hormone and having a well-functioning immune system.

Iron deficiency can occur for a number of reasons including low dietary intake, excessive menstruation, pregnancy or childbirth, blood loss, inflammatory bowel disease, or internal bleeding.

In order for dietary iron to absorb well, it should be eaten away from coffee or dairy products and ideally paired with vitamin C-rich foods, like bell peppers or other vegetables or fruits. Some people can be iron deficient not because they lack it in their diet, but because the body cannot adequately absorb or use it.

What it’s required for: Healthy blood, energy, thyroid function, immunity.

Symptoms of Low Intake:

• Fatigue or weakness
• Headaches and dizziness
• Poor overall health and decreased immunity
• Inability to concentrate or focus
• Pale skin
• Shortness of breath
• Heart palpitations or irregular heartbeat
• Dry skin
• Brittle hair and nails
• Restless legs
• Anxiety
• Cold hands and feet

Food Sources:

• Leafy greens like spinach and kale
• Red meat
• Pork
• Poultry
• Egg yolks
• Seafood
• Nuts and seeds

6. Potassium

Potassium is commonly associated with bananas, and most people know that it can help ease muscle cramps. Potassium is a mineral that functions in the body as an electrolyte, making it responsible for many things ranging from nerve health to fluid balance within the cells to, yes, normal contractional ability of muscles.

While true deficiency is uncommon, as many as 98 percent of Americans are running low on this crucial nutrient, although simply not eating enough is usually not the cause.

Most low levels of potassium occur when the body sheds too much, too fast, and it isn’t replenished quickly enough. Potassium loss can occur in response to vomiting, diarrhea, blood loss, and excessive amounts of sweating.

What it’s required for: Nerve function, muscle contractions, electrolyte balance.

Symptoms of Low Intake:

• Muscle weakness, stiffness, cramping, and/or spasms
• Joint aches and pain
• Fatigue
• Digestive problems like bloating and constipation
• Heart palpitations
• Numbness and tingling in extremities
• Mental fatigue and poor concentration

Food Sources:

• Beet greens
• Yams
• Sweet potatoes
• Avocado
• Bananas
• Nuts

7. Vitamin A

Vitamin A is most known to be essential for eye health, but it’s also required for reproductive health in men and women, immunity, and protection against heart disease. It’s also required for healthy skin cells, which regenerate frequently. Low levels can result in ultra-dry skin and other skin disorders.

Deficiency or low levels of vitamin A are most common in pregnant women, people with cystic fibrosis, breastfeeding mothers, infants and children, and people who suffer from frequent diarrhea.

What it’s required for: Eye health, immunity, skin health, fertility, heart health.

Symptoms of Low Intake:

• Dry skin, acne, and other skin disorders
• Dry eyes
• Night blindness
• Infertility
• Frequent infections and poor immunity
• Poor wound healing

Food Sources:

• Eggs
• Leafy greens like kale and spinach
• Broccoli
• Carrots
• Sweet potatoes
• Pumpkin
• Apricots
• Peaches
• Tomatoes

8. Vitamin B6

Vitamin B6 is required in the body for enzyme reactions that help the body utilize energy from food. It’s also vital for nervous system function and immunity.

B6 works as an antioxidant in the body, helping to protect against heart disease, cancer, and other chronic diseases.

Vitamin B6 works in conjunction with B12 but can have its own negative impact when low levels are present. Most sources of B6 come from animal products, so people who are vegetarian or vegan could be prone to deficiencies.

Other people at risk for low levels of B6 are smokers, those who are overweight, drink alcohol regularly, or are pregnant.

What it’s required for: Energy, nervous system support, immunity, heart health.

Symptoms of Low Intake:

• Fatigue
• Rashes and skin disorders
• Cracks around the mouth and lips
• Mood disorders like anxiety and depression
• Reduced immunity
• Tingling and pain in the extremities
• Seizures
• Inflammation

Food Sources:

• Poultry
• Pork
• Halibut
• Red meat
• Salmon
• Bananas

9. Selenium

Selenium is a mineral that is not commonly discussed but is no less vital for health. It acts as an antioxidant in the body, which protects cells from damage. It’s also vital for countering the physical effects of stress, protecting heart health, fighting Alzheimer’s, and reducing the risk of cancer.

Selenium is also vital for thyroid health since thyroid tissue contains higher amounts of selenium than any other organ. It’s especially vital for people with autoimmune thyroid disease since it protects the organ from sustaining excess oxidative damage and promoting the proper production of hormones.

People who are most prone to low levels of selenium include those who eat mostly refined or processed foods, have bowel disorders like Crohn’s disease, or who have cancer or other chronic or immune-related deficiency syndromes.

What it’s required for: Thyroid health, disease protection, mental cognition, immunity.

Symptoms of Low Intake:

• Thyroid problems
• Muscle weakness
• Fatigue
• Mental fog
• Hair loss
• Poor immunity and frequent infections

Food Sources:

• Brazil nuts
• Halibut
• Oysters
• Sunflower seeds
• Chicken
• Eggs
• Sardines

Watch this video – Food Combining tips | How to improve absorption of nutrients | Fighting nutrient deficiencies

Written by Megan Patiry

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

15 Most Nutrient-Dense Foods on Earth to Eat Everyday

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Get the most out of your meals with these proven nutrient-dense foods.

Have you been looking for a way to boost your overall nutrient intake without adding more bulk to your diet?

When you choose nutrient-dense foods, you’ll get more vitamins and nutrients per calorie. In this article, we’ll show you how to start using “nutrient density” as a guide for getting the most nutritional bang for your buck. First, here’s what nutrient density means and how you can use it to fill your nutrition gaps.

What is Nutrient Density?

Nutrient density is the concentration of essential nutrients that can be found in any single food.

Every food we eat is composed of macronutrients like protein, fat, and carbohydrates; and micronutrients, which include vitamins and minerals. We need sufficient amounts of both macro- and micronutrients to thrive.

Typically, food is considered nutrient dense by the number of nutrients it has relative to its calories. For example, leafy greens contain lots of vitamins and minerals, with only a small amount of calories per serving.

However, some nutrient-dense foods are often left out of the “nutrient density” circle because they also happen to be high in saturated fat. Since we now understand that saturated fat isn’t “bad”, we can broaden our scope to look at some of the most nutrient-dense foods on the planet.

First, let’s look at why it’s so important to eat according to nutrient density.

The Benefits of Nutrient-Dense Foods

It may seem like a no-brainer: eating nutritious foods is important. Here are the top reasons why choosing the most nutrient-dense foods for your meals matters.

Fix Deficiencies

Nutrient deficiencies aren’t exactly uncommon in the U.S. Studies show that roughly one-third of Americans are low in at least one nutrient, like iron.

This is likely because much of our population eats a Standard American Diet filled with processed foods that lack most essential nutrients.

Take, for instance, a common breakfast in many households: cereal or toast, with sugary fruit juice. These foods are made with mostly processed wheat flour and contain minimal nutrients. Instead, a nutrient-dense breakfast of eggs, fruit, and veggies contains lots of natural vitamins and minerals, including B vitamins, choline, protein and more.

Choosing a natural meal packed with a variety of healthy foods can help add in nutrients you wouldn’t get otherwise and decreases the risk of deficiencies.

Lower Caloric Intake

Foods like leafy greens and other veggies contain high amounts of vitamins and minerals while providing very few calories per serving.

However, even eating high-calorie nutrient-dense foods can result in eating fewer calories overall. Studies show that diets containing fewer nutrients and more processed foods are directly related to obesity, which in part comes from eating foods both low in nutrients and high in calories.

Eating a more nutrient-dense diet will also help you feel less hungry, even when it’s lower in calories. This is great news if you’re trying to lose weight.

Avoid Toxins

When you choose organic and nutrient-dense foods, you also remove a lot of toxins from your diet.

This is because most processed foods contain added chemicals and additives that are toxic to humans, such as MSG and BPA. These substances can harm your brain, reproductive and endocrine system, and more.

15 Nutrient-Dense Foods

Now, on to the fun part! Which foods are actually giving you the most nutrient bang for your buck?

1. Liver

Organ meats are some of the most nutrient-dense foods you can consume, and liver is the best choice. A 3-4 ounce portion (roughly the size of your palm) contains iron, phosphorus, zinc, protein and over 100% of your daily value of vitamin B12, B2, and vitamin A and copper.

Add grass fed liver to your diet two to three times per week to get a major nutrient boost.

2. Shellfish

Shellfish like scallops, clams, and oysters are extremely nutritious with abundant amounts of vitamin B12, selenium, and iron. Oysters, in particular, are rich in minerals many of us lack, such as zinc, copper, and vitamin D.

Aim to eat shellfish once a week. This Shrimp and Cauliflower “Grits” recipe is a great place to start – try adding different sorts of shellfish and enjoy!

3. Salmon

Buttery and decadent, it’s no surprise that salmon is rich in healthy fats. In fact, one small four-ounce portion of salmon contains nearly three grams of omega-3s and is rich in minerals like magnesium, selenium, potassium, and phosphorus.

We love this easy, one-pan baked salmon dinner for two, or get creative and whip up these crunchy salmon croquettes!

4. Eggs

You probably already knew that eggs are rich in protein, but before you whip up that egg white omelet, listen up: you’re going to need the yolk, too.

Egg yolks have been bashed on for a long time due to their high cholesterol and saturated fat content. However, they are a great source of choline, a nutrient essential for brain health, and lutein and zeaxanthin, antioxidants that help protect your eyes.

There is no shortage of great Paleo egg recipes. Start every morning with puffy cloud eggs, bake eggs right into an avocado, or get a twofer with this salmon eggs benedict recipe.

5. Kale

Kale is still considered to be the most nutrient-dense leafy green out there. It contains tons of antioxidants that help prevent aging, as well as an abundance of vitamins and minerals like vitamins A, C, K, copper, and manganese.

Aim to get one cup of kale in your diet a day. This Super Crispy ‘Cheesy’ Kale Chips is a great way to get started!

6. Seaweed

Seaweed is super nutrient dense, thanks to its abundance of antioxidants called carotenoids, which comes from mineral-rich seawater.

Along with magnesium, calcium, and iron, seaweed is filled with iodine, which is essential for helping your body produce the right amount of hormones.

You don’t have to snack on plain seaweed salads to get all the benefits (though you can do that, too). Make it a weekly habit to roll up Crazy Mango Sushi Roll Recipe with Tempura Shrimps or spicy tuna rolls for a quick and healthy snack.

7. Cacao

Cacao, aside from being an indulgent treat, contains extremely high levels of antioxidants that can help reduce inflammation, while also improving your mood. Just be sure to look on the label for raw cacao instead of cocoa, which is overly processed and doesn’t contain as many antioxidants.

For a daily dose of cacao, try making these raw cacao energy bars for a quick breakfast, or sip on this decaf dandelion-cacao latte in the evening.

8. Avocado

Avocados contain ample amounts of vitamin K, C, E, B6, as well as copper, magnesium, and potassium. Perhaps most importantly, avocado is full of healthy fats that improve cardiovascular health, adding another bonus to a daily avocado snack.

Try topping your salads with half an avocado, or craft up these easy baked avocados with egg.

9. Sardines

Sardines are nutrition powerhouses, providing ample amounts of important vitamins like vitamin B12, vitamin D (crucial if you don’t get a lot of sun), calcium, niacin, and iron, as well as important minerals like selenium. They’re also loaded with omega-3 fatty acids, which are extremely important for preventing inflammation and a large number of diseases like diabetes.

If eating sardines straight from the can doesn’t appeal to you, cook them into a savory dish like this Fisherman’s Eggs recipe.

10. Shiitake Mushrooms

While most culinary mushrooms contain a plethora of nutrients, shiitake is one of the most nutrient dense. Shiitakes contain high doses of minerals like copper, manganese, selenium, and zinc, which can help fill mineral deficiencies.

Shiitakes are easy to add to almost any side dish – just check out this Korean Vegan Stir Fried Shitake Mushrooms.

11. Spinach

Spinach is king of the greens. This super veggie is loaded with vitamins, specifically vitamin K, A, and C. In addition, it also contains abundant antioxidants that can help fight DNA damage and the signs of aging.

Use spinach as a base for your salads or sauté it as a side with some olive oil and lemon juice.

12. Almonds

Looking for a quick snack that’s also nutrient rich? Almonds should be your go-to. They’re packed with vitamin E, magnesium, zinc, calcium, copper, potassium, and iron, as well as healthy fats that have protective effects on your heart.

Snack on simple roasted almonds, add them to your salads or try these almond flour pancakes for a nutrient-dense breakfast.

13. Grass-Fed Beef

You’re in luck! That’s because beef – and specifically, steak – is actually loaded with vitamins and minerals such as vitamin B12, B6, iron, zinc, niacin, vitamin B5 (pantothenic acid), magnesium, phosphorus, and selenium.

Learn how to cook the perfect steak here, or whip up mouthwatering pineapple steak bites.

14. Bok Choy

Many people forget about this Chinese cabbage in favor of traditional cabbage, but this tasty veggie should be at the top of your list if you’re looking for nutrient-dense vegetables. It’s packed with vitamins K, A, and C, as well as potassium, calcium, folate, and manganese.

Sauté it as a side, or add it to soups and stews for a comforting dish.

15. Tomatoes

Tomatoes not only contain high levels of vitamin C, A, and K, but also the unique antioxidants lutein and lycopene. Lutein has been shown to be highly beneficial for maintaining eye health, and lycopene can help protect your skin from UV radiation.

Slice them up into a fresh salad to get in your daily dose of tomatoes, or make your own marinara sauce for your next batch of zucchini noodles.

Watch this video – The Most NUTRIENT DENSE Foods You Can Eat – Healthy Grocery Haul

The Bottom Line

Replacing “empty” calories from processed foods with nutrient-dense alternatives can help you address deficiencies to boost your health.

Instead of trying to add more foods on top of what you’re already eating, look for how much nutrition you’re getting out of a certain food, and try to find one that offers more. When it comes to food, choose quality over quantity.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook