Are you suffering from a nutritional deficiency? - Juice Daily
Photo: iStock

Are you suffering from a nutritional deficiency?

Our bodies are constantly communicating with us, letting us know what they need. Tiredness, muscle aches, joint pains, skin anomalies, mouth ulcers, and even depression can all be symptoms of minor nutritional deficiencies.  When we understand what they mean, we can address them and often alleviate the symptoms (if symptoms persist, please see a medical professional).

Here are some of the most common nutritional deficiencies, their symptoms and remedies.

1. Magnesium

Magnesium is an essential mineral that is required for over 300 enzymatic reactions within the body, involved in the synthesis of fatty acids, proteins and neuromuscular communication.

Signs of deficiency:

  • Premenstrual tension (PMT) or premenstrual syndrome (PMS)
  • Chocolate and/or coffee cravings
  • Irritability and anxiety
  • Lethargy
  • Muscle cramps

Eat more: leafy greens, nuts, seeds, bananas, yoghurt, fish, legumes, whole grains, avocados, dried fruit and dark chocolate.

2. Zinc

Zinc is a mineral required for a healthy reproductive system, proper immune system function, as well as for the maintenance of vision, taste and smell. Zinc is also an important component of healthy skin, especially for acne sufferers.

Signs of deficiency:

  • White flecks in the nails
  • Acne
  • Purple marking in the skin after breakouts or trauma
  • Lowered immunity
  • Poor gut function and digestion

Eat more: oats, pumpkin seeds, ginger, pecans, brazil nuts, fresh oysters and eggs.

13167407_905158572926198_1961575568_n

Photo: Instagram @elsas_wholesomelife

3. Vitamin C

Vitamin C is especially effective at protecting our cells from damage, fighting inflammation and strengthening the immune system. The adrenal glands (the glands that control how we react to stress) need more vitamin C when we are under pressure, so be sure to increase vitamin C-rich foods to avoid burn out.

Signs of deficiency:

  • Dilated capillaries and highly vascular conditions
  • Bleeding gums
  • Pigmented skin
  • High stress
  • Frequent colds or infections

Eat more: berries, lemons, oranges, pineapple, kiwi fruit, kale, parsley and greens.

4. Potassium

Potassium is fundamental for your entire body to function normally. It is a mineral and electrolyte that helps nerves and muscles work and repair properly. Potassium also helps to move nutrients and waste around cells, balance out the negative effects of salt and lower your blood pressure.

Signs of deficiency:

  • Weakness, tiredness, or
  • Cramping in arm or leg muscles
  • Dehydrated skin
  • Tingling or numbness
  • Nausea or vomiting
  • Abdominal cramping, bloating

Eat more: fruits, yoghurt, leafy greens and avocados.

12725174_575284319289161_1822143382_n

Photo: Instagram @elsas_wholesomelife

5. Calcium

The body needs the mineral calcium to maintain strong bones and teeth. Calcium is also involved in many important functions within the body such as nerve transmission and hormone production.

Signs of deficiency:

  • Brittle nails
  • Nerve twitches
  • Muscle cramps
  • Osteoporosis
  • Food cravings for oily, fatty foods, such as butter, oil, ice cream, french fries

Eat more: green leafy vegetables, broccoli, kale, lentils, cheese, raw almonds and sesame seeds.

6. Vitamin A

Vitamin A is a fat soluble vitamin required for the immune system, vision, reproduction and cellular communication.

Signs of deficiency:

  • Poor night vision
  • Skin disorders such as acne, psoriasis, extreme dryness
  • Lowered immunity
  • Frequent colds, chest, sinus infections

Eat more: carrots, spinach, chilli peppers, dandelion, carrots, apricots, leafy greens, sweet potatoes and liver.

7. General nutrient depletion

One of the best ways to increase overall nutrient intake is by increasing the consumption of fresh fruits and vegetables in your diet. They are rich in protein, vitamins, fibre, probiotics, antioxidants and minerals which are necessary for maintaining overall health and vitality.

Signs of deficiency:

  • Vertical ridges on the nails
  • Dry hair
  • Pigmented or inflamed, red spots on the skin
  • Fatigue
  • Food cravings and over eating

Eat more:

  • Green leafy vegetables and fruits – spinach, broccoli, kale, berries, mango, pineapple, grapes etc. as these are packed full of nutrient-rich vitamins and minerals.
  • Good quality protein – organic chicken, eggs, non GM tofu, lean red meat, fish, raw nuts and seeds.
  • Essential fatty acids – raw nuts, seeds, oily fish, flaxseeds, avocados, walnuts and sunflower seeds.

Fiona Tuck is Boost Juice skin and nutrition expert.

Fiona Tuck

About the person who wrote this

Fiona Tuck

Follow Me:
TwitterFacebookLinkedInInstagram

Fiona is a Boost Juice skincare expert and accredited nutritional medicine practitioner with more than 25 years’ experience across multiple health and wellness disciplines. Fiona specialises in using the holistic diagnostic techniques of face and body reading to identify signs of internal disharmony. Skin discolouration, markings, abnormal hair texture and poor nail health can all help to determine nutritional needs. She uses this technique in conjunction with traditional blood testing to assist in determining which nutrients are lacking in the diet and what foods need to be introduced to improve health and wellbeing.

Liked this? Read these!

Got something to say? Get it off your chest here

The Juice Daily is a Fairfax Media owned website