You do a pretty good job of making “healthy” choices when it comes to your nutrition.
You get your greens every day at lunch in a big salad or a green smoothie somewhere in there.
You reach for a juicy peach or crisp apple over a candy bar or cookie most anytime.
You know fats are good for you and do your best to get over the ‘low-fat, no-fat’ mentality.
But are you getting everything you need?
You’ve heard the buzz about needing more Omega-3’s…or hear the words, “Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, B-Vitamins, Zinc, Iron, and on and on”…and you know that these words sound good in theory…
However what do these mysterious vitamins and minerals really do (other than generally: make you ‘healthier’?!)
And when it comes down to the bottom line:
Who is really keeping tabs on how much of any of their vitamins and minerals they are getting in on a daily basis anyhow?
(That is, unless they are told they are deficient in it).
You know—perhaps…
- A check-in with your doc who tells you that your iron levels or Vitamin D levels came back “low” on your routine bloodwork?
- Or, you come down with a cold, then ‘Google’ search the best at-home remedies, and find that Vitamin C will boost your immune system (bring on the oranges and Wellness Formula vitamins!).
- Or, you hear another buzzword like “adrenal fatigue” or “high stress” and determine that you need to put some magnesium, or random adrenal supplement you find on the shelf at Whole Foods, to the test.
While the vitamin and mineral supplements you buy at the store are generally not harmful to your health to take in moderate doses (even if you don’t really need it), knowledge is power!
First get in check with the BASIC LIFESTYLE and NUTRITION factors (i.e. foods) that can support your overall health, as well as be aware of some common signs and symptoms of basic vitamin and mineral deficiencies; In doing so, you may very well save yourself:
- Money (on doctors visits or stocking up on supplements that may or may not be beneficial—rather than what you really need),
- Time (spent Google searching)
- And, SAVE yourself from experiencing further complications from nutrient deficiencies in general
Here are 8 Signs Your Body May Be Nutrient Deficient (and what to do about them):
Chapped or Cracked Lips:
Cracks at the corners of your mouth that don’t seem to go away no matter how much lip balm you apply? Persistent chapped or cracked lips, particularly at the corners of the mouth could be a sign that you’re not getting enough vitamin B — in particular riboflavin (B2), folic acid (B9), and niacin (B3). In total, there are 8 B-Vitamins, and they help maintain skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division. Vitamin B2 rich-foods include: Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish; As for Vitamin B9, nosh on: Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver; And Vitamin B3: tuna, halibut, beef, pork, poultry, green leafy vegetables and full fat raw organic dairy.
Red or White Acne-Like Bumps (on Your Cheeks, Arms, Thighs, and Buttocks).
Feel like a teenager again with breakouts seemingly from out of nowhere? Often times, these can be directly attributed to an essential fatty acid imbalance. I have noticed that when clients who present with this problem begin taking omega-3 fatty acid supplements, the problem resolves. MAGIC! I love cod liver oil by Green Pastures! On the food front, grill up some salmon or other fatty fish (fresh tuna, sardines, trout, mackerel, halibut, oysters); grab a handful of walnuts; mix flaxseed (seeds or oil) or chia seeds into your morning steel cut oats or smoothie.
White Spots on Your Nails.
Often attributed to zinc deficiency; 3 out of 4 Americans do not get the recommended baseline of 15-30 mg of zinc every day. Zinc is one of the most important minerals in our bodies—responsible for a host of processes, including: wound healing; immunity; appetite and digestion regulation; sexual function; detoxification of the liver; growth; energy (metabolism); healthy skin, nails, teeth and hair; and on and on—seriously good stuff. Where do we get it? Animal foods contain adequate amounts (beef, lamb, pork, liver, oysters, egg yolks, milk products, fish and poultry), and the zinc in these food are better absorbed than any other sources (pecans, Brazil nuts, ginger root, black pepper, mustard, chili powder, pumpkin seeds). Supplements are available, and general formulas often include 15 mg. of zinc. It is advised that you consult with a nutrition expert or other knowledgeable healthcare provider to determine the best approach for your.
Muscle Cramps (Toes, Calves, Backs of Legs, and Arches of Feet)
Muscle cramps can indicate deficiencies in magnesium, calcium, and potassium (especially if they occur frequently). Eat more almonds, hazelnuts, squash, dark leafy greens (kale, spinach, and dandelion), broccoli, Bok choy, and apples.
Frequent Colds and/or Allergies.
Hate to break it to you, but gluten, sugar and dairy consumption is correlated with lowered immunity. How so? These foods contain more known gut irritants (phytates, lectins, excess glucose, lactose—all of which many guts lack enzymes to fully digest). In turn, these foods can cause irritation of our gut lining, leading to a leaky gut situation, wherein nutrients are not absorbed by our digestive tract, but rather leak into our bloodstream. From there, our body sees these food particles and pieces as ‘foreign invaders’ and sets out to destroy these fellas…hence: the immune reaction you experience (i.e. your body essentially attacking itself). If you’ve got the sniffles, check in with yourself to see what’s been on your plate lately. The BEST thing to do though? Address your gut and inflammation! A probiotic or probiotic-rich foods (Kombucha, full fat raw organic yogurt, Kefir, fermented veggies, bone broth), as well as a quality fish oil can work wonders—and during times of feeling ‘sick like a dog’, you can consider even double dosing with these things.
In addition, we all “know” Vitamin C is a combat fighter for dealing with the common cold and sniffles. But don’t fall for the marketing schemes of Airborne, Tums or Emergen-C—especially in excess (Too much vitamin C can cause diarrhea, nausea, and stomach cramps and the National Institutes of Health [NIH] suggest that adults consume no more than 2,000mg of the vitamin each day). If anything reach for whole-foods sources like oranges, bell peppers, and strawberries to support your Vitamin C needs; You can also boost your all around immunity with Wellness Formula (a complex multi-vitamin I swear by ANY TIME I feel a cold coming on).
“Metabolism Issues”: (Weight Gain or the Inability to Lose Weight; Loss of Libido; Infertility)
These signs and symptoms are often connected to a trace mineral that is difficult to get in on a daily basis: Iodine. Iodine deficiency is linked to hypothyroidism –hence the above listed symptoms. There are multiple reasons we become deficient in this mineral, including: (1.) Removal of iodized salt from the diet. Most table salt is iodized with the minimum required dose, but when people switch to a whole foods, Primal eating plan, they’ll often reduce their salt intake and switch to sea salt (which contains trace minerals but insignificant amounts of iodine); (2.) Lack of intake of iodine-rich foods (seaweed and seafood); (3.) Lack of iodine in the soil (and therefore our produce and animals). So how can we get more? Eat seafood, seaweed (especially kelp; you can add this to your soups, curries, chili for an easy way of getting it in), pasture-raised eggs and supplements (kelp supplements of the RDA amount (150 micrograms).
Migraines & Bad Headaches.
Meet the most powerful relaxation mineral available: Magnesium. The tightness and stress a headache and migraine brings upon the body can indicate a need for more magnesium—a mineral responsible for over 300 enzyme reactions in all of your tissues —your bones, your muscles, and brain. Magnesium deficiency has also been linked to inflammation in the body. Magnesium deficiency occurs from a number of things, including: Stimulants in the body (coffee, cola, salt, sugar), stress and the constant demands we place on our bodies and ourselves daily, and other medications we may take. So what to do about it? Include the following in your diet as often as you can: Kelp, almonds, cashews, buckwheat, brazil nuts, pecans, walnuts, rye, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic. As for supplements, most people benefit from 400 to 1,000 mg a day. You may have seen the powder form supplement (CALM) on shelves at your local or natural grocer. Add some of that to a glass of water or tea at night to get a little bit more of a boost. Note: People with kidney disease or severe heart disease should take magnesium only under a doctor’s supervision.
Tired. Depressed Mood. Low Energy.
About 1 in every 5 women are in the club of low iron. Iron is found in every cell of the body, almost all of it combined with protein. When we lack iron, we produce less hemoglobin and therefore, supply less oxygen to our tissues. And that lack of oxygen causes our drain in energy. Poor absorption of iron is the main reason this deficiency is so common. Average iron absorption is about only 8-10% of actual intake, often because we are deficient in stomach acid (necessary for absorption). Iron absorption from food is also increased with Vitamin C present (hence, eating spinach + chicken together is a powerful combo). Best sources to stock up on at the grocery? Meat! (you cannot go wrong with protein), pasture-raised eggs, dry beans (pre-soak before cooking), pumpkin seeds, chickpeas, leafy greens(Swiss chard, spinach, beet greens, kale) and almonds, cashews. Iron supplements can be beneficial-especially in women who are deficient and have heavy or long periods during their menstrual flow. It is also advised not to take Vitamin E or Vitamin D with iron in the same setting.
Phew!
Get it? Got it?
Good.
There are A LOT of buzzwords out there in the vitamin and mineral world—and while there are only 13 main vitamins, 7 macro-minerals and a couple handfuls of additional trace minerals our body needs (doesn’t sound like too many), it can be easy to miss the boat on several of these in our daily food intake alone.
If you notice something funky going on with your bod, it never hurts to do a little digging in order to put the issue to rest—so you can continue to THRIVE.