If you are experiencing any unusual health symptoms, a nutrient deficiency could be to blame. Below is a list of common nutrient deficiency symptoms and foods you should eat if you think you need more.

Magnesium Deficiency: 75 to 85% of diets deficient 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 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 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 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 Copper Deficiency: 75% of diets deficient Symptoms: Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness Recommended Foods: Calf’s liver, 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 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 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 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 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 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: 50% of 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)

Often, the nutrient levels found in food these days is not in high enough levels and supplementation is necessary. Read more