Are you deficient in nutrients?

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