In our last article, we explained there are eleven common nutritional deficiencies among Americans, and we examined the top five. Even those of us who eat healthy may be vulnerable to deficiencies because of depleted soil, when our food was picked and how long it was stored, and even our own individual biological processes. Here is a look at the next 6 most common deficiencies:
6. Vitamin E
Vitamin E is important for brain health and it also supports normal cholesterol levels, protects against free radical damage and the effects of again. It protects cognitive functioning. Symptoms of deficiency include enlarged prostate, impotency, miscarriages, muscular wasting, and decreased circulation of blood.
Sources of vitamin E include nuts, such as hazelnuts, almonds, walnuts, and pecans; seeds such as sunflower seeds; olive oil; legumes; and green vegetables, such as spinach and broccoli. If you supplement, choose a natural (not synthetic) supplement.
7. Vitamin A
This vitamin is essential for maintaining healthy skin, teeth, bones, cell membranes and eyesight, and it supports your immune system. Symptoms of deficiency may include dry eyes, dry skin, frequent infections, inability to see in dim light, or spots in the eyeball.
Food sources of this vitamin include grass-fed meat and poultry, liver, fish, and raw organic dairy products like butter. Most multivitamins contain the supplemental form.
Iodine is found in every organ and tissue of your body, and many people are deficient. It is essential for healthy thyroid and metabolic functioning. Symptoms of deficiency include dry mouth, dry skin, the inability to sweat, reduced alertness, and muscle pain.
Toxin-free sea vegetables and spirulina are likely the ideal natural food sources. Use Himalayan sat, which contains a good natural supply.
This mineral is required for healthy bones, but it must be balanced with vitamin D, K2, and magnesium. A mild deficiency usually has no accompanying signs. Symptoms of advanced deficiency may include muscle cramps, confusion, and tingling in the lips and fingers.
Good sources include raw milk from pasture-raised cows (who eat the plants), leafy green vegetables, the pith of citrus fruits, carob, and wheatgrass. Calcium supplements need to be balanced with vitamin D, K2, and magnesium.
Iron is a key in the transport of oxygen in the body, and the regulation of cell growth. It also provides hemoglobin, the protein in red blood cells. Signs of deficiency include fatigue, decreased immunity, and iron-deficient anemia.
Many people also have too much iron, which is dangerous. Many health experts recommend a simple blood test called a serum ferritin test.
This B vitamin is a precursor to the neurotransmitter acetylcholine, which is important in muscle control and in memory. Choline plays a role in the health of cell membranes, and is an anti-inflammatory. Approximately 90 percent of Americans may be deficient. Symptoms associated with a low level of this vitamin are memory problems, lethargy and persistent brain fog.
Good sources of choline include beef liver, wheat germ, Brussel sprouts, broccoli, wild-caught salmon, and raw milk. As is true of all B vitamins, it is best to supplement with a broad-spectrum, as they function synergestically.
If you believe you may be deficient, check with a health professional. As we said in the previous article, do your research before supplementing, as some nutrients should be taken in conjunction with others, and some (as mentioned above with iron) can cause problems if you get too much.