Do you have a nutrient deficiency? Check out these interesting hints.
1. Symptom: Symmetric low-back pain.
Possible deficiency: Vitamin D.
What to eat: Salmon, egg yolks, vitamin D-fortified milk, and vitamin D-enhanced mushrooms.
Supplement with: 6,000 IU vitamin D3 daily for eight weeks for deficiency, then 1,500−2,000 IU daily to maintain levels.
2. Symptom: Swollen and/or bleeding gums.
Possible deficiency: Vitamin C.
About 6 percent of U.S. adults are vitamin C deficient. Vitamin C's ability to shorten the common cold is strongest in those with a vitamin C deficiency or those who are under great physical stress, such as soldiers and marathoners.
What to eat: Red peppers, citrus fruits, broccoli, tomatoes, and kiwifruit.
Supplement with: 200 mg vitamin C daily for optimal health.
3. Symptom: Goiter (swelling around neck) or hypothyroidism.
Possible deficiency: Iodine.
Especially at risk are pregnant women and those with hypertension who limit salt. Processed foods supply most salt intake, which is usually noniodized.
What to eat: Seaweed, saltwater fish, eggs, dairy products.
Supplement with: 150 mcg potassium iodide daily, or more if directed by your doctor and monitored.
4. Symptom: Angina (severe chest pain) or bone loss.
Possible deficiency: Vitamin K2.
Vitamin K2 directs calcium to bones, keeping them strong, and prevents calcium from accumulating in arteries, promoting flexibility.
What to eat: Cheese, natto (fermented soy), grass-fed butter, liver.
Supplement with: 120-240 mcg MK-7 daily; consult doctor if taking an anticoagulant drug.
5. Symptom: Numbness or tingling in limbs.
Possible deficiency: Vitamin B12.
Most at risk for vitamin B12 deficiency are vegans, older adults, weight loss surgery patients, antacid users, and those taking metformin (a diabetes drug).
What to eat: Fish, beef, yogurt, cheese, tempeh, nutritional yeast.
Supplement with: 500-750 mcg each of methylcobalamin and adenosylcobalamin daily.
6. Symptom: Poor attention span or the craving to chew ice.
Possible deficiency: Iron.
Supplement with: 12-60 mg daily for deficiency, based on age.
7. Symptom: Muscle spasms or twitches.
Possible deficiency: Magnesium.
A majority of Americans don't get enough of this mineral. Shortfalls may increase risk of heart disease, diabetes, osteoporosis, and migraine headaches.
8. Symptom: Miscarriages or male infertility.
Possible deficiency: Folate.
What to eat: Dark green vegetables, legumes, asparagus, sunflower seeds.
Supplement with: 400-600 mcg L-5-methyltetrahydrofolate daily for fertility, guided by a trained doctor (find one at mthfr.net)
9. Symptom: Distorted taste or poor appetite.
Possible deficiency: Zinc.
Although blatant zinc deficiency is uncommon in the U.S., it's more likely in the elderly. Deficiency contributes to changes of aging, such as impaired immunity and increased inflammation.
10. Symptom: Poor immunity or muscle weakness.
Possible deficiency: Vitamin E.
Overt deficiency is uncommon, but more than 90 percent of Americans don't meet the dietary recommendations (RDA). Vitamin E intake above the RDA may improve immune function, especially in the elderly.
Supplement with: 200-800 mg mixed tocopherols daily to support immunity.
Article courtesy of Delicious Living, found here.