Common Nutritional Deficiencies and How to Fix Them

Bleeding Gums and Vitamin C Deficiency

If you experience bleeding gums when brushing your teeth, it could be a sign of vitamin C deficiency. Bleeding gums is actually a mild form of scurvy, which can lead to heart attack or stroke. To increase your vitamin C intake, include more fruits and vegetables in your diet. Superfood powders like camu camu powder and goji berry powder are also concentrated sources of vitamin C. Drinking lemon water daily is another way to boost your vitamin C levels.

Pale Skin and Iron Deficiency

If you have pale skin, hair loss, or experience fatigue, you may have an iron deficiency. Iron is needed to make hemoglobin, a protein found in red blood cells. To restore your iron levels, consume foods high in heme iron, such as beef liver and chicken liver. If you're a vegan, opt for plant-based sources of non-heme iron like lentils, chickpeas, and spinach. Pairing these foods with vitamin C can improve iron absorption.

Dry Eyes and Vitamin A Deficiency

Vitamin A deficiency can cause dry eyes, poor night vision, and slow wound healing. It's important to consume foods high in retinol, the active form of vitamin A. Grass-fed beef liver, cod liver oil, and eggs are excellent sources of retinol. Beta-carotene, found in sweet potatoes and carrots, can also be converted into vitamin A. Supporting and strengthening your liver is crucial for vitamin A absorption.

Difficulty Focusing and Zinc Deficiency

Zinc deficiency can lead to difficulty focusing, weak immune system, and acne. Foods high in zinc include pumpkin seeds, grass-fed beef, chicken, mushrooms, and dark chocolate. If you're a vegan, opt for plant-based sources of zinc like lentils, beans, and spinach. Zinc is crucial for hormone production, growth, and repair.

Trouble Sleeping and Magnesium Deficiency

Magnesium deficiency can cause trouble sleeping, muscle cramps, and anxiety. Foods rich in magnesium include dark chocolate, almonds, spinach, avocados, and bananas. Stress depletes magnesium, so it's important to consume magnesium-rich foods daily. Magnesium helps relax the nervous system and muscles.

Depression and Vitamin D Deficiency

Vitamin D deficiency can contribute to depression, bone loss, and weak immune system. Expose your bare skin to the sun for a few minutes daily to boost vitamin D levels. Foods like egg yolks, cod liver oil, and wild-caught salmon contain small amounts of vitamin D. Consider taking a vitamin D supplement if needed.

Thyroid Problems and Selenium/Iodine Deficiency

Selenium and iodine deficiencies can lead to thyroid problems, hair loss, and fertility issues. Foods high in iodine include seaweed, shrimp, and tuna. Brazil nuts, seafood, and organ meats like beef liver are rich in selenium. If you suspect a thyroid issue, get your selenium and iodine levels checked.

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