Nutritional Deficiency: Symptoms & Recommendations for 24 Common Nutritional Deficiencies


When the U.

S. Department of Agriculture's (USDA) Center for
Nutrition Policy and Promotion compiled their Healthy Eating Index
for 1999-2000, they found only a slight reason to smile. Ten
percent of the population had a good
diet.
This was based on 10 aspects including how many servings of
fruits, vegetables and meat were being consumed, along with how
much sodium and cholesterol, and variety in a person's
diet.


The rest of their findings left something to be
desired:


16 percent of the population had a "poor"
diet

The rest of the population (74 percent) had a
diet that "needed
improvement"
As the USDA pointed out, poor or inadequate diets are linked to
four of the top 10 causes of death -- heart disease, cancer,
stroke, and diabetes. And as it turns out, most of us have
less-than-ideal diets that essentially leave our bodies starving
for more nutrients.
Along with poor diets, studies have found that key nutrients in
foods have declined from 1909 to 1994, likely because the soil is
not as nutrient-dense as it once was and processing of foods
degrades nutrients that do exist. So not only are we eating fewer
healthy foods, but those we do eat contain fewer nutrients than
they once did.


As a result, many Americans -- even those who think they are
eating relatively healthy -- may be suffering from a nutritional
deficiency. Some of the more common ones in the United States
include:

Zinc
Iron
B vitamins
Magnesium
Calcium
Vitamins E and C

Phosphorus
Vitamin D
Fiber
Folic Acid
Essential Fatty Acids
Chromium
If you are experiencing any unusual health symptoms, a nutrient
deficiency could be to blame. Below is a
list of common and not-so-common
nutrients, along with deficiency symptoms and foods you should
eat if you think you need more. Biotin


Deficiency: Uncommon

Symptoms: Dermatitis, eye inflammation, hair loss, loss of
muscle control, insomnia, muscle weakness

Recommended Foods: Swiss chard, cauliflower, liver, salmon,
carrots, bananas, cereals, yeast
Calcium


Deficiency: Average diet contains 40 to 50% of
RDA

Symptoms: Brittle nails, cramps, delusions, depression,
insomnia, irritability, osteoporosis, palpitations, peridontal
disease, rickets, tooth decay

Recommended Foods: Spinach, turnip greens, mustard greens,
collard greens, yogurt, milk, mozzarella cheese
Chromium


Deficiency: 90% of diets deficient

Symptoms: Anxiety, fatigue, glucose intolerance, adult-onset
diabetes

Recommended Foods: Romaine lettuce, onions, tomatoes, brewer's
yeast, oysters, liver, whole grains, bran cereals,
potatoes
Copper


Deficiency: 75% of diets deficient; average diet contains 50% of
RDA

Anemia, arterial damage, depression, diarrhea, fatigue, fragile
bones, hair loss, hyperthyroidism, weakness

Recommended Foods: Calf's liver, crimini mushrooms, turnip
greens, blackstrap molasses, raw cashew nuts, sunflower seeds,
spinach, asparagus
Essential fatty acids


Deficiency: Very common

Symptoms: Diarrhea, dry skin and hair, hair loss, immune
impairment, infertility, poor wound healing, premenstrual syndrome,
acne, eczema, gall stones, liver degeneration

Recommended Foods: Wild-caught salmon (avoid farm-raised salmon
because of pollutants), flax seeds, walnuts
Folic acid


Deficiency: Average diet contains 60% of RDA; deficient in 100%
of elderly in one study; deficient in 48% of adolescent girls;
requirement doubles in pregnancy

Symptoms: Anemia, apathy, diarrhea, fatigue, headaches,
insomnia, loss of appetite, neural tube defects in fetus, paranoia,
shortness of breath, weakness

Recommended Foods: Romaine lettuce, spinach, asparagus, turnip
greens, mustard greens, calf's liver, parsley, collard greens,
broccoli, cauliflower, beets, lentils
Iodine


Deficiency: Uncommon since the supplementation of salt with
iodine

Symptoms: Cretinism, fatigue, hypothyroidism, weight
gain

Recommended Foods: Sea vegetables, yogurt, cow's milk, eggs,
strawberries, mozzarella cheese
Iron


Deficiency: Most common mineral
deficiency

Symptoms: Anemia, brittle nails, confusion, constipation,
depression, dizziness, fatigue, headaches, inflamed tongue, mouth
lesions

Recommended Foods: Chard, spinach, turmeric, thyme, shitake
mushrooms, green beans
Magnesium


Deficiency: 75 to 85% of diets deficient: average diet contains
50 to 60% of RDA

Symptoms: Anxiety, confusion, heart attack, hyperactivity,
insomnia, nervousness, muscular irritability, restlessness,
weakness

Recommended Foods: Swiss chard, spinach, pumpkin seeds,
sunflower seeds, black beans, navy beans
Manganese


Deficiency: Unknown, may be common in
women

Symptoms: Atherosclerosis, dizziness, elevated cholesterol,
glucose intolerance, hearing loss, loss of muscle control, ringing
in ears

Recommended Foods: Mustard greens, kale, chard, raspberries,
pineapple, romaine lettuce, collard greens, maple
syrup
Niacin (B3)


Deficiency: Commonly deficient in
elderly

Symptoms: Bad breath, canker sores, confusion, depression,
dermatitis, diarrhea, emotional instability, fatigue, irritability,
loss of appetite, memory impairment, muscle weakness, nausea, skin
eruptions, inflammation

Recommended Foods: Crimini mushrooms, tuna (be cautious of
mercury and other pollutants that can be found in fish),
wild-caught salmon, chicken breast, asparagus
Pantothenic acid (B5)


Deficiency: Average elderly diet contains 60% of
RDA

Symptoms: Abdominal pains, burning feet, depression, eczema,
fatigue, hair loss, immune impairment, insomnia, irritability, low
blood pressure, muscle spasms, nausea, poor coordination

Recommended Foods: Calf's liver, mushrooms, cauliflower,
broccoli, turnip greens, sunflower seeds
Potassium


Deficiency: Commonly deficient in
elderly

Symptoms: Acne, constipation, depression, edema, excessive water
consumption, fatigue, glucose intolerance, high cholesterol levels,
insomnia, mental impairment, muscle weakness, nervousness, poor
reflexes

Recommended Foods: Chard, button mushrooms, spinach, avocado,
papaya, lima beans, lentil beans
Pyridoxine (B6)


Deficiency: 71% of male and 90% of female diets
deficient

Symptoms: Acne, anemia, arthritis, eye inflammation, depression,
dizziness, facial oiliness, fatigue, impaired wound healing,
irritability, loss of appetite, loss of hair, mouth lesions,
nausea

Recommended Foods: Bell peppers, turnip greens, spinach, tuna,
banana, chicken breast, turkey breast
Riboflavin


Deficiency: Deficient in 30% of elderly
Britons

Symptoms: Blurred vision, cataracts, depression, dermatitis,
dizziness, hair loss, inflamed eyes, mouth lesions, nervousness,
neurological symptoms (numbness, loss of sensation, "electric
shock" sensations), seizures, sensitivity to light, sleepiness,
weakness

Recommended Foods: Mushrooms, calf's liver, spinach,
spelt
Selenium


Deficiency: Average diet contains 50% of
RDA

Symptoms: Growth impairment, high cholesterol levels, increased
incidence of cancer, pancreatic insufficiency (inability to secrete
adequate amounts of digestive enzymes), immune impairment, liver
impairment, male sterility

Recommended Foods: Button mushrooms, shiitake mushrooms, cod,
shrimp, snapper, tuna, halibut, calf's liver, wild-caught salmon
(again, be wary of pollutants like mercury and PCBs in
seafood)
Thiamin


Deficiency: Commonly deficient in
elderly

Symptoms: Confusion, constipation, digestive problems,
irritability, loss of appetite, memory loss, nervousness, numbness
of hands and feet, pain sensitivity, poor coordination,
weakness

Recommended Foods: Asparagus, romaine lettuce, mushrooms,
spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant,
Brussels sprouts
Vitamin A


Deficiency: 20% of diets deficient

Symptoms: Acne, dry hair, fatigue, growth impairment, insomnia,
hyperkeratosis (thickening and roughness of skin), immune
impairment, night blindness, weight loss

Recommended Foods: Calf's liver, milk, eggs, carrots, spinach,
sweet potato, kale, collard greens, chard, red bell
peppers
Vitamin B-12


Deficiency: Serum levels low in 25% of hospital
patients

Symptoms: Anemia, constipation, depression, dizziness, fatigue,
intestinal disturbances, headaches, irritability, loss of vibration
sensation, low stomach acid, mental disturbances, moodiness, mouth
lesions, numbness, spinal cord degeneration

Recommended Foods: Calf's liver, snapper, venison, salmon, beef
tenderloin, lamb, scallops
Vitamin C


Deficiency: 20 to 50% of diets
deficient

Symptoms: Bleeding gums, depression, easy bruising, impaired
wound healing, irritability, joint pains, loose teeth, malaise,
tiredness

Recommended Foods: Parsley, broccoli, bell pepper, strawberries,
oranges, lemon juice, papaya, cauliflower, kale, mustard greens,
Brussels sprouts
Vitamin D


Deficiency: 62% of elderly women's diets
deficient

Symptoms: Burning sensation in mouth, diarrhea, insomnia,
myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp
sweating

Recommended Foods: Shrimp, milk, cod liver oil, eggs (you can
also get vitamin D from sensible sun exposure)
Vitamin E


Deficiency: 23% of male and 15% of female diets
deficient

Symptoms: Gait disturbances, poor reflexes, loss of position
sense, loss of vibration sense, shortened red blood cell
life

Recommended Foods: Mustard greens, chard, sunflower seeds,
turnip greens, almonds, spinach
Vitamin K


Deficiency: Deficiency in pregnant women and newborns
common

Symptoms: Bleeding disorders

Recommended Foods: Spinach, Brussels sprouts, Swiss chard,
carrots, green string beans, asparagus, red bell peppers,
strawberries, eggs, tomatoes, green peas
Zinc


Deficiency: 68% of diets deficient

Symptoms: Acne, amnesia, apathy, brittle nails, delayed sexual
maturity, depression, diarrhea, eczema, fatigue, growth impairment,
hair loss, high cholesterol levels, immune impairment, impotence,
irritability, lethargy, loss of appetite, loss of sense of taste,
low stomach acid, male infertility, memory impairment, night
blindness, paranoia, white spots on nails, wound healing
impairment

Recommended Foods: Calf's liver, mushrooms, spinach, beef
tenderloin, pumpkin seeds, green peas

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