In order for our body to maintain a level of health, we need to take in specific nutrients daily.  We can take them via supplements.  But getting them from food is the best.  With that being said, we need to be sure the food that we eat daily is not tainted with pesticides and herbicides.  If it is, you are not only getting those toxins in your body, but it has depleted the vital nutrients from this food.

So what are those Vital Nutrients and where can you get them?  Listed below is a list of the daily required vital nutrients, the food source we can get them from and some symptoms we may experience if we are deficient.

CALCIUM

Natural Sources – Milk, yogurt, kale, cheeses, collard greens, salmon/sardines with bones, mustard greens, broccoli, figs, carob, oats, prunes, asparagus, sesame seeds, watercress, whey, oranges

Deficiency Symptoms – Muscle spasms, rickets, osteomalacia, osteoporosis

 

CHROMIUM

Natural Sources – Brewer’s Yeast, broccoli, ham, grape juice, brown rice, cheese, whole grains, dried beans, calves liver, chicken, corn dairy products, eggs, potatoes, mushrooms

Deficiency Symptoms – Rare: alterations in metabolism of fats, carbohydrates, proteins, amino acids

 

FOLIC ACID

Natural Sources – Pinto beans, navy beans, asparagus, spinach, broccoli, okra, brussels sprouts, barley, beef, brain, brown rice, brewer’s yeast, cheese, chicken, dates, green leafy vegetables, lamb legumes, lentils, liver, milk, mushrooms, oranges, split peas, port, tuna, whole grains.

Deficiency Symptoms – Anemia, irritability, weakness, sleep disturbances, pallor, sore & reddened tongue.

 

IRON

Natural Sources – Beef, baked potatoes, clams, pumpkin seeds, eggs, fish, liver, green leafy vegetables, whole grains, nuts, avocadoes, beets, brewer’s yeast, dates, peaches, pears, lentils, dried prunes, raisins, sesame seeds.

Deficiency Symptoms – Anemia, dry, coarse hair, dysphagia, dizziness, fatigue, hair loss, cracked lips or tongue, nervousness, slowed mental response, pallor

 

MAGNESIUM

Natural Sources – Brown rice, avocadoes, spinach, haddock, oatmeal, navy beans, lima beans, broccoli, yogurt, bananas, baked potatoes, apples, apricots, brewer’s yeast, cantaloupes, grapefruit, green, leafy vegetables, lemons, nuts, salmon, sesame seeds, wheat

Deficiency Symptoms – Sleep disturbances, irritability, rapid heartbeat, confusion, muscle spasms, GI upset.

 

MANGANESE

Natural Sources – Pineapple, wheat bran, wheat germ, whole grain seeds, nuts, cocao, shellfish, tea, dairy products, apples, apricots, avocados, bananas, brewer’s yeast, cantaloupe, grapefruit, green, leafy vegetables, peaches, figs, salmon

Deficiency Symptoms – Rare: atherosclerosis, confusion, tremors, elevated cholesterol levels, impaired vision and hearing, skin rash, irritability, increased blood pressure, pancreatic damage, sweating, increased heart rate, mental impairment, grinding of teeth.

 

PHOSPHORUS

Natural Sources – Halibut, yogurt, salmon, milk, chicken breast, extra lean ground beef, oatmeal, lima beans, broccoli, asparagus, corn dairy products, eggs, dried fruits, legumes, nuts, sesame, pumpkin, sunflower seeds.

Deficiency Symptoms – Fatigue, irritability, decreased appetite, bone pain, weakness, and skin sensitivity

 

POTASSIUM

Natural Sources – Dried apricots, baked potatoes, banana

Deficiency Symptoms – Dry skin, acne, chills, diarrhea, impaired cognitive function, muscle spasms, arrhythmia, edema, decreased reflex response, thirst, glucose intolerance, growth retardation, insomnia, elevated cholesterol, decreased blood pressure.

 

VITAMIN A

Natural Sources – Carrots (raw or juiced), pumpkins, yams, tuna, cantaloupe, mangoes, turnip, beet greens, butternut squash, spinach, fish, eggs

Deficiency Symptoms – Poor night vision, macular degeneration, increased risk of cataracts, dry skin. Hearing, taste, smell and nerve damage.

 

VITAMIN B1

Natural Sources – Rice, bran, pork, beef, ham, fresh peas, beans, breads, wheat germ, oranges, pasta

Deficiency Symptoms – Mild: appetite and weight loss, nausea, vomiting, fatigue and nervous system problems.  Servere: beri beri, muscle weakness, decreased DTR, edema, enlarged heart.

 

VITAMIN B2

Natural Sources – Poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, yogurt, milk, cheese

Deficiency Symptoms – Mild: cracks & sores to corners of mouth and tongue, red eyes, skins lesions, dizziness, hair loss, inability to sleep, sensitivity to light, poor digestion, Servere: (rare)-anemia, nerve disease.

 

VITAMIN B3

Natural Sources – Chicken breast, tuna, veal, beef liver, brewer’s yeast, broccoli, carrots, cheese, corn flour, dandelion greens, dates, eggs, fish, milk, peanuts, pork, potatoes, tomatoes

Deficiency Symptoms – canker sores, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, inability to sleep, loss appetite, dermatitis.  Serve:  Pellagra.

 

VITAMIN B12

Natural Sources – Clams, ham, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, blue cheese, camembert, gorgonzola cheese

Deficiency Symptoms – Unsteady gait, chronic fatigue, constipation, depression, digestive disturbances, dizziness, drowsiness, liver enlargement, hallucinations, headaches, inflammation of the tongue, irritability, mood swings, nerve disorders, palpitations, pernicious anemia, tinnitus, spinal cord degeneration

 

VITAMIN C

Natural Sources – Broccoli, cantaloupe, kiwifruit, oranges, pineapple, peppers, pink grapefruit, strawberries, asparagus, avocados, collards, dandelion greens, kale, lemons, mangos, onions, radishes, watercress

Deficiency Symptoms – Mild:  poor wound healing, bleeding gums, bruises easily, nosebleeds, joint pain, lack of energy, susceptibility to infection.  Severe: scurvy

 

VITAMIN D

Natural Sources – Sun exposure, sardines, salmon, mushrooms, eggs, milk, herring, liver, tuna, cod liver oil

Deficiency Symptoms – In children: rickets, delayed tooth development, weak muscles, softened skull in infants, irreversible bone deformities.  In adults: osteomalcia, osteoporosis, hypocalcemia.

 

VITAMIN E

Natural Sources – Nut oils, spinach, whole grains, wheat germ, sunflower seeds

Deficiency Symptoms – Rare symptoms may include anemia and edema

 

VITAMIN K

Natural Sources – Green leafy vegetables including spinach, kale, cauliflower, broccoli

Deficiency Symptoms – Rare: except in newborns, where bleeding tendencies are possible.  Elevated levels of vitamin K can interfere with the effect of anti-coagulants.

 

ZINC

Natural Sources – Cooked oysters, beef, lamb, eggs, whole grains, nuts, yogurt, fish, legumes, lima beans, liver, mushrooms, pecans, pumpkin and sunflower seeds, sardines, poultry

Deficiency Symptoms – Change in taste and smell, nails can become thin and peel, acne, delayed sexual maturation, hair loss, elevated cholesterol, impaired night vision, impotence, growth retardation, increased susceptibility to infection.

Credits

Jill Winland-Brown, EdD, MSN, FNP-C; Lynn Dunphy, PhD, MSN, FNP-C and Nina Waasdorp Nolte, Arnp

Do you feel that navigating the foods you should be eating is a bit overwhelming?  You are not alone.  It’s hard these days to know what to eat and what not to eat.  Working with a Health, Wellness & Organizational Coach will help you navigate this journey.   We can give you the encouragement, motivation and tools you would need to change your eating to whole/real foods.  Contact me for me a 30 Minute Free Consult.  I’d love to hear from you.

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