8 Vitamins, Nutrients You’re Missing in Your Diet

Which Vitamins and Nutrients Do You Lack?

Are you getting all the vitamins and nutrients you need for your body to function properly?

For many of us, the answer is …… probably not.

The standard Western or American diet is full of sugars and salt rather than healthy nutrition.

Even if you’re taking the trouble to stick to a special diet – for example:

• the caveman diet
• the ketogenic diet
• dairy-free diet
• Atkins diet
• South Beach diet
• Dukan diet
• Carb-restricting diet
• Fat-free diet

these can all leave unhealthy holes in a smart nutritional approach to what you eat.

Nutritional and vitamin deficiencies harm your health. What vitamins and nutrients could you be missing out on?

These 8 deficiencies and their symptoms are the most common in the United States, and anywhere a western diet is commonly eaten.

Along with each deficiency, you’ll find a list of the foods you can target in order to naturally replace the missing nutrient, mineral or vitamin.

Remember that in most cases a balanced diet including lots of fresh fruits and vegetables, together with some lean meat, fish such as wild salmon or mackerel, and whole grains can deliver a complete nutritional profile.

And of course, it’s green and eco friendly to eat a diet rich in fresh vegetables rather than relying heavily on red meat and processed foods.

Vitamins / Nutrient Deficiency #1 – Iron

Deficiency symptoms – pale skin, thin hair, constant fatigue

This is the most common nutritional deficiency. Iron is often referred to as a vitamin, although it is not – it’s a mineral which helps your body make red blood cells. A low-iron diet means your body can’t deliver oxygen properly.

Eat beef, beans, oysters and spinach to improve your iron intake.

Vitamins / Nutrient Deficiency #2 – Vitamin B12

Deficiency symptoms – numb feet, legs and hands, balance problems, fatigue, swollen tongue, paranoia and loss of memory

Vitamin B12 is a vital component in the production of DNA. It’s also important for manufacturing your brain’s signal sending system.

Eating chicken, fish, milk and yogurt is the answer to providing this necessary nutrient.

Vegans are often at risk of a vitamin B12 deficiency. A B12 supplement is an option, also foods fortified with B12 such as some plant milks and some soy products.

Vitamins / Nutrient Deficiency #3 – Magnesium

Deficiency symptoms – weak appetite, fatigue, abnormal heartbeat, drastic personality changes, muscle cramps

Magnesium helps you produce energy. It is also important for bone health. Some medications cause a low level of magnesium.

Spinach, almonds, black beans, peanuts and cashews are extremely high in magnesium.

Vitamins / Nutrient Deficiency #4 – Calcium

Deficiency symptoms – fatigue, abnormal heartbeat, weak appetite and muscle cramps (symptoms are often vague)

Calcium is linked to bone health. It is also crucial for proper nerve and muscle functioning.

Yogurt, milk, cheese and dark leafy greens such as kale deliver plenty of calcium.

Vitamins / Nutrient Deficiency #5 – Vitamin D

Deficiency symptoms – aching muscles, weak bones, chronic weakness and fatigue (symptoms are often vague)

As with calcium, vitamin D is important for proper bone health. Food sources for vitamin D include yogurt and milk. This important nutrient is also found in salmon and tuna.

Just 15 minutes of exposure to sunshine on your skin triggers your body to manufacture all the vitamin D you need each day.

Vitamins / Nutrient Deficiency #6 – Potassium

Deficiency symptoms – lack of strength, abnormal heartbeat, weight loss and constipation

Potassium is crucial if your heart, kidneys and major organs are going to work properly. Eating disorders, kidney disease and diarrhoea are some known causes of potassium deficiency.

Bananas, many vegetables, beans, peas and whole grains are potassium rich.

Vitamins / Nutrient Deficiency #7 – Folate

Deficiency symptoms – prematurely gray hair, fatigue, swollen tongue and mouth ulcers

Folic acid is extremely important for women during their childbearing years.

Dark leafy greens, oranges and beans are all high in folate.

Women who don’t get enough folic acid from their diet while able to have children can also consider a folic acid supplement daily.

Vitamins / Nutrient Deficiency #8 – Vitamin C

Deficiency symptoms – bleeding gums, bruising easily, dry, brittle hair, nosebleeds, inability to fight infection.  Severe deficiency in vitamin C is uncommon.

Vitamin C is a little different from the others, because in most cases, this is a deficiency that does not lead to significant health conditions.  However, the modern-day diet often doesn’t supply enough, so I’ve added it here.

It is important because it is related to healthy growth and repair of tissues throughout your body.

Oranges, kiwi, cantaloupe (spanspek melon), grapefruit, watermelon, broccoli, green and red peppers, spinach and tomatoes all deliver high quantities of vitamin C.

How BEST to Absorb These Vitamins and Nutrients

The above 8 vitamins, minerals and nutrients make up the most commonly absent items in a modern-day diet.

In every case, a one-a-day or multivitamin supplement is available.

But, it’s ALWAYS best to receive your necessary nutrients and minerals from nature.

You also want to eat foods that are as close to their natural condition as possible. So whenever possible, eat raw, fresh fruit and vegetables and unprocessed foods.

Always try to buy local fresh produce for optimum nutrients, but failing this, look for fruits and vegetables with as little packaging and processing as possible.

When you eat whole grains and lean meat in addition to fruits and vegetables, it is easy to enjoy a nutritionally perfect diet and avoid vitamin deficiencies.

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Warm regards,

P.S.  If you want to make sure you don’t accidentally pick up any weight over the holiday season, get this FREE report. You’ll be able to face the New Year without needing to lose excess holiday pounds. Click here to download it.

Related:  How to avoid gaining weight