Please wait...

Are you deficient in nutrients?

February 17, 2014 by admin0
med-heart.jpg

Most people’s diets come up short in nutrients which can lead to symptoms that don’t go away and an overall feeling of sluggishness.

Have a look at the symptoms associated with deficiencies in our vitamins and minerals and their healthiest food sources.

VITAMIN A

  • Eyes do not adjust to darkness
  • See poorly in dim light
  • Eyes are dry and inflamed
  • Skin is rough, scaly and dry, especially the elbows, knees and buttocks
  • Unable to distinguish between yellow and blue
  • Eyelids “glue” together, especially in the morning
  • Loss of sense of smell
  • Loss of appetite
  • Skin blemishes and discoloration
  • Frequent infections of bladder or urinary tract
  • Dry scalp (flakiness)
  • Dry nose and throat
  • Brittle nails
  • Frequent diarrhea
  • Loss of hearing
  • Gallstones
  • Recurrent sties in eyes
  • Female: spontaneous abortion
  • Ulcers (gastric, duodenal or colon)
  • Frequent allergies
  • Frequent canker sores
  • Subject to constant stress, strain and tension

Healthiest Food Sources for Vitamin A

  • Organic Eggs
  • Carrots
  • Spinach
  • Turnip green
  • Kale
  • Parsley
  • Bell peppers
  • Mustard greens
  • Romaine lettuce
  • Swiss chard
  • Sweet potato
  • Cayenne pepper
  • Collard greens
  • Cantaloupe
  • Winter squash
  • Apricots
  • Broccoli
  • Basil
  • Tomato
  • Oregano
  • Asparagus
  • Chili pepper
  • Green beans
  • Brussel’s sprouts
  • Summer squash

VITAMIN B1

  • Twitching of eye muscles
  • Puffiness around the eyes
  • Frequent blood shot eyes
  • Fatigue easily or abnormally tired
  • Loss of appetite
  • Easily upset and irritable
  • Loss of strength in the lower arms and legs
  • Hurt all over but can’t pinpoint the area
  • Tenderness in the calf muscles
  • Confusion and forgetfulness
  • Gastric distress (indigestion)
  • Constipation
  • Diastolic blood pressure over 90 (bottom number)
  • Irregular heart beat
  • Told you have an enlarged heart
  • Delayed or slow reflexes
  • Prickling sensation in lower extremities
  • Twitching of eye muscles
  • Puffiness around the eyes
  • Frequent blood shot eyes
  • Fatigue easily or abnormally tired
  • Loss of appetite
  • Easily upset and irritable
  • Loss of strength in the lower arms and legs
  • Hurt all over but can’t pinpoint the area
  • Tenderness in the calf muscles
  • Confusion and forgetfulness
  • Gastric distress (indigestion)
  • Constipation
  • Diastolic blood pressure over 90 (bottom number)
  • Irregular heart beat
  • Told you have an enlarged heart
  • Delayed or slow reflexes
  • Prickling sensation in lower extremities

Healthiest Food Sources of Vitamin B1

  • Brown Rice
  • Oats
  • Soy beans
  • Peas
  • Sunflower seeds
  • Capsicum
  • Turnip greens
  • Beet greens
  • Apricots
  • Pineapples
  • Pistachio nuts
  • Mustard seeds
  • Wheat germ

VITAMIN B2 (Riboflavin)

  • Cracks in the corner of the mouth
  • Red sore tongue
  • Shiny tongue
  • Feeling of sand in eyes
  • Eyes tire easily
  • Burning or itching of the eyes
  • Eyes are sensitive to light
  • Blood shot eyes
  • Frequent sores on lips
  • Female: vaginal itching
  • Male: scrotal itching
  • Swelling of tongue
  • Muscle cramps in lower legs & feet
  • “whiteheads”, especially on bridge of nose and under eyelids
  • Dizzy spells
  • Oily skin or oily hair
  • Excessive watering of the eyes
  • Have or had cataracts
  • Lack of stamina or vigor

Healthiest Food Sources of Vitamin B2

  • Crimini mushrooms
  • Boiled spinach
  • Romaine lettuce
  • Asparagus (boiled)
  • Swish chard (boiled)
  • Mustard Greens (boiled)
  • Broccoli
  • Collard greens (boiled)
  • Organic eggs
  • Green beans
  • Celery
  • Kale
  • Cabbage
  • Goat’s milk
  • Strawberries
  • Raspberries
  • Brussel Sprouts
  • Almonds
  • Tempeh
  • Plum

VITAMIN B6

  • Ringing in ears
  • Sore lips, mouth and tongue
  • Loss of hair
  • Numbness & cramps in arms or legs
  • Muscular weakness
  • Often nauseous or dizzy
  • Nervousness, irritability or depression
  • Often confused
  • Painful joints of fingers and hands
  • Swelling of hands, feet and ankles
  • Increase in urination
  • Low blood sugar (hypoglycemia)
  • Convulsions
  • Fainting spells
  • Use oral contraceptives (past or present)
  • Eczema
  • Tooth decay
  • Have or had kidney stones
  • High cholesterol
  • Juvenile acne
  • Frequent attacks of diarrhea
  • Urine is sometimes greenish tint
  • Burning sensation in feet  Spinach

Healthiest Food Sources of Vitamin B6

  • Bell peppers
  • Turnip greens
  • Garlic
  • Tuna, yellowfin
  • Cauliflower
  • Cayenne pepper
  • Mustard greens
  • Banana
  • Celery
  • Cabbage
  • Crimini mushrooms
  • Asparagus
  • Broccoli
  • Turmeric powder
  • Kale
  • Collard greens
  • Brussel sprouts
  • Watermelon
  • Cod
  • Leeks
  • Tomato
  • Snapper

VITAMIN B12 (Cyanocobalamin)

  • Anemia
  • Soreness or weakness in arms or legs
  • Arm and shoulder pain
  • Shooting pains in any part of the body
  • Loss of appetite
  • Sore tongue
  • General muscular weakness
  • Inability to concentrate
  • Painful facial muscles
  • Hot or cold sensations
  • Feel you have lost your incentive in life
  • Difficulty walking (stumble, shuffle)
  • Stammer occasionally
  • Jerking sensation in limbs

Healthiest Food Sources of Vitamin B12

  • Organic Eggs
  • Seaweed
  • Spirulina
  • Organic Meats
  • Organic Dairy

FOLIC ACID

  • Early greying of hair
  • Swollen tongue
  • Alternating loose and hard bowel movements
  • Easily fatigued
  • Chronically fatigued
  • Shortness of breath
  • History of cleft palate
  • Dizzy spells
  • Have been diagnosed with macrocytic anemia
  • Use oral contraceptives (past or present)
  • Greyish brown pigmentation of the skin, especially face

Healthiest Food Sources of Folic Acid

  • Beets
  • Peas
  • Oranges
  • Romaine lettuce
  • Spinach
  • Honeydew melons
  • Beans
  • Nuts
  • Seeds
  • Whole grains like quinoa, millet, barley, spelt, kamut, amaranth, brown rice
  • Asparagus
  • Broccoli
  • Avocado
  • Wheat germ

VITAMIN B3 (Niacin)

  • Muscular weakness
  • General fatigue
  • Loss of appetite
  • Frequent indigestion
  • Red skin around nose and eyes
  • Bad breath
  • Frequent canker sores
  • Can’t fall asleep
  • Hands and/or feet go numb
  • Irritable, easily upset
  • Hands and/or feet feel hot
  • Recurring headaches
  • Subject to constant stress, strain and tension
  • Depression
  • Loss of memory
  • Dry, scaly patches where skin is exposed to sunlight
  • Burning tongue
  • Tongue is dark and mouth is sore
  • Chronic skin inflammation (eczema, psoriasis)
  • Desire alcohol

Healthiest Food Sources of Vitamin B3

  • Organic chicken breast
  • Salmon
  • Halibut
  • Turkey breast
  • Crimini mushrooms
  • Asparagus
  • Tomatoes
  • Romaine lettuce
  • Mustard greens
  • Green peas
  • Broccoli
  • Organic peanuts
  • Eggplant
  • Spinach
  • Spelt

VITAMIN B5 (Pantothenic Acid)

  • Subject to constant stress and tension
  • Chronic headache
  • Physically feel weak
  • Abnormally tired
  • Frequent cold and upper respiratory infections
  • Suddenly dizzy
  • Physically and/or mentally overworked
  • Feel lightheaded when standing up
  • Loss of feeling in hands and feet
  • Suffer from allergies
  • Frequent gastric distress (indigestion)
  • Have periods of deep depression
  • Abdominal cramps and pains
  • Chronic constipation
  • Low blood sugar (hypoglycemia)
  • Arthritis
  • Have attacks of vomiting

Healthiest Food Sources of Vitamin B5

  • Crimini mushrooms
  • Cauliflower
  • Broccoli
  • Turnip greens,
  • Sunflower seeds
  • Tomato
  • Strawberries
  • Grapefruit
  • Organic Yogurt
  • Egg
  • Winter squash
  • Collard greens
  • Swiss chard

VITAMIN C

  • Anemia
  • Chronic stress
  • Bleeding or inflamed gums
  • Easily bruise
  • Small red or pink spots under the skin
  • Susceptible to infections, including colds
  • Shortness of breath
  • Swollen or painful joints
  • Frequent nosebleeds
  • Do you smoke? (cigarettes, cigar or pipe)
  • Ruptured blood vessels in the eye
  • Have fleeting joint pain
  • Known metal poisoning
  • History of severe burns (including sunburns)

Healthiest Food Sources of Vitamin C

  • Peppers
  • Strawberries
  • Broccoli
  • Guava, raw
  • Red sweet pepper
  • Kiwi fruit
  • Orange
  • Orange juice
  • Green pepper
  • Grapefruit juice
  • Vegetable juice cocktail
  • Strawberries
  • Brussels sprouts
  • Cantaloupe
  • Papaya
  • Kohlrabi
  • Broccoli
  • Sweet potato
  • Tomato juice
  • Cauliflower
  • Pineapple
  • Kale
  • Mango

VITAMIN D

  • Irregular heart beat
  • Poor bone development
  • Muscular numbness, tingling or spasms
  • Had rickets (bow legs, knock-knees, bone enlargement)
  • Tissues are flabby
  • Dull pains in lower back and thighs
  • A lot of cavities
  • Deep pains in the leg (bone pain)
  • Diagnosed with osteomalacia (softening of the bones)
  • Vague aches and pains
  • Arthritis
  • Feel soreness or tenderness in ribs or breast bone
  • Stomach or gastric ulcers

Healthiest Food Sources of Vitamin D

  • Wild Salmon
  • Shrimp
  • Organic Eggs
  • Organic milk
  • Cod
  • Herring
  • Sardines

VITAMIN E

  • Have or had a disc problem (slipped disc in spine)
  • Changes in heart rate (fast to slow)
  • Known heart weakness or problem
  • Female: one or more miscarriage
  • Use mineral oil for laxative purposes
  • Have seen “fat” in your stool
  • Gallbladder troubles
  • Colitis
  • Impaired circulation (cold spots or patchy skin)
  • Male: known sterility or loss of sex drive
  • Female: menstrual discomfort or hot flashes
  • Varicose veins
  • Chest pains and/ or left arm pain
  • History of blood clot
  • History of inflamed veins

Healthiest Food Sources of Vitamin E

  • Mustard greens
  • Swiss chard
  • Sunflower seeds
  • Turnip greens
  • Almonds
  • Spinach
  • Collard greens
  • Kale
  • Papaya
  • Olives
  • Bell peppers
  • Brussel’s sprouts
  • Kiwi
  • Tomato
  • Blueberries
  • Wheat Germ Oil
  • Peanuts, dry roasted
  • Dandelion greens

ESSENTIAL FATTY ACIDS

  • Brittle or lusterless hair
  • Nails break, peel, crack and are brittle
  • Have allergies
  • Underweight
  • Dry skin
  • Skin disorders like psoriasis
  • Frequent attacks or diarrhea
  • Dandruff
  • Known kidney trouble
  • Constipation

Healthiest Food Sources of EFAs

  • Walnuts
  • Hazelnuts
  • Flax seeds
  • Hempseeds
  • Evening Primrose oil
  • Pomegranate oil
  • Borage oil
  • Ocean fish
  • Seaweed/algae

CALCIUM

  • Numbness and/or tingling in arms/legs
  • Frequent muscle cramps
  • Vague pains in joints
  • Heart palpitations
  • Slow heart rate
  • Can’t get to sleep or stay asleep
  • Female: menstrual cramps
  • Trembling fingers
  • Dull backache
  • Frequent cavities

Healthiest Food Sources of Calcium

  • Parsley
  • Tahini/sesame seeds
  • Salba seeds
  • Almonds
  • Nettle tea
  • Carob
  • Watercress
  • Spinach
  • Mustard greens
  • Organic dairy

CHROMIUM

  • High cholesterol
  • Diabetes
  • Alcohol intolerance
  • Sugar cravings

Healthiest Food Sources of Chromium

  • Romaine lettuce
  • Onions
  • Tomato

COPPER

  • Weak hair and nails
  • Early greying of hair
  • Fungus infection in nails
  • Eyes are sensitive to light
  • Hypothyroid

Healthiest Food Sources of Copper

  • Crimini mushrooms
  • Turnip greens
  • Blackstrap molasses
  • Swiss chard
  • Spinach
  • Sesame seeds
  • Mustard greens
  • Kale
  • Summer squash
  • Asparagus
  • Eggplant
  • Cashews

IRON

  • Anemia
  • Fingernails are pale
  • Dizzy spells
  • Tire easily
  • Difficulty breathing
  • Shortness of breath
  • Cry without a reason
  • Poor appetite
  • Fingernails appear flat and brittle
  • Pain in heels
  • Pain in fingertips
  • Rapid heart rate
  • Shoulder joints are painful
  • Sleepy in daytime, sleepless at night
  • Sensation of spots before eyes
  • Constipation

Healthiest Food Sources of Iron

  • Dried beans like lima, kidney, peas
  • Whole grains like millet, oats and brown rice
  • Eggs (especially egg yolks)
  • Dried fruits like prunes, raisins, apricots
  • almonds
  • Brazil nut
  • Broccoli
  • Spinach
  • Kale
  • Collards
  • Asparagus
  • Dandelion greens
  • Oysters
  • Organic lean red meat
  • Wild Salmon

MAGNESIUM

  • Poor muscle coordination
  • Prone to athletic injuries (strained knees)
  • As a child had partial paralysis for unknown reason
  • As a child had failing eyesight
  • As a child had failing hearing
  • Myasthenia gravis or multiple sclerosis
  • Diabetes
  • Allergies
  • Dizzy spells
  • Bone deformities
  • Ringing in ears
  • Menstrual cramps
  • Crave chocolate before period
  • Muscle spasms
  • Constipation
  • Insomnia

Healthiest Food Sources of Magnesium

  • Swiss chard
  • Spinach
  • Kelp
  • Basil
  • Summer squash
  • Coriander seeds
  • Turnip greens
  • Mustard greens
  • Pumpkin seeds
  • Blackstrap molasses
  • Broccoli
  • Cucumbers
  • Cloves
  • Halibut
  • Flaxseeds
  • Celery
  • Collard greens
  • Kale
  • Mustard seeds
  • Ginger root
  • Sunflower seeds
  • Sesame seeds
  • Quinoa

ZINC

  • Wounds heal slowly
  • Loss of sense of smell
  • Loss of sense of taste
  • Diabetes
  • Feel more tired than usual
  • Acne
  • Male: diagnosed with prostate problems
  • Hypothyroid

Healthiest Food Sources of Zinc

  • Crimini mushrooms
  • Spinach
  • Squash
  • Asparagus
  • Swiss chard
  • Collard greens
  • Miso
  • Chickpeas
  • Maple syrup
  • Broccoli
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Mustard seeds

 


Leave a Reply

Your email address will not be published. Required fields are marked *




2475 McDougall Suite 130
Inside Jackson Park Health Centre
Windsor, ON N8X 3N9

We offer tokens for free parking

Newsletter Signup

© 2016 Proactive Healthcare. All Rights Reserved.