By B. SixWise
When the U.S. Department of Agriculture's (USDA) Center for Nutrition Policy and Promotion compiled their Healthy Eating Index for 1999-2000, they found only a slight reason to smile. Ten percent of the population had a good diet.
This was based on 10 aspects including how many servings of fruits, vegetables and meat were being consumed, along with how much sodium and cholesterol, and variety in a person's diet.
The rest of their findings left something to be desired:
16 percent of the population had a "poor" diet
The rest of the population (74 percent) had a diet that "needed improvement"
As the USDA pointed out, poor or inadequate diets are linked to four of the top 10 causes of death -- heart disease, cancer, stroke, and diabetes. And as it turns out, most of us have less-than-ideal diets that essentially leave our bodies starving for more nutrients.
Along with poor diets, studies have found that key nutrients in foods have declined from 1909 to 1994, likely because the soil is not as nutrient-dense as it once was and processing of foods degrades nutrients that do exist. So not only are we eating fewer healthy foods, but those we do eat contain fewer nutrients than they once did.
As a result, many Americans -- even those who think they are eating relatively healthy -- may be suffering from a nutritional deficiency. Some of the more common ones in the United States include: Zinc Iron B vitamins Magnesium Calcium Vitamins E and C Phosphorus Vitamin D Fiber Folic Acid Essential Fatty Acids Chromium
If you are experiencing any unusual health symptoms, a nutrient deficiency could be to blame. Below is a list of common and not-so-common nutrients, along with deficiency symptoms and foods you should eat if you think you need more. Biotin
Deficiency: Uncommon
Symptoms: Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness
Recommended Foods: Swiss chard, cauliflower, liver, salmon, carrots, bananas, cereals, yeast 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 Chromium
Deficiency: 90% of diets deficient
Symptoms: Anxiety, fatigue, glucose intolerance, adult-onset diabetes
Recommended Foods: Romaine lettuce, onions, tomatoes, brewer's yeast, oysters, liver, whole grains, bran cereals, potatoes Copper
Deficiency: 75% of diets deficient; average diet contains 50% of RDA
Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness
Recommended Foods: Calf's liver, crimini mushrooms, 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 Iodine
Deficiency: Uncommon since the supplementation of salt with iodine
Symptoms: Cretinism, fatigue, hypothyroidism, weight gain
Recommended Foods: Sea vegetables, yogurt, cow's milk, eggs, strawberries, mozzarella cheese 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 Magnesium
Deficiency: 75 to 85% of diets deficient: average diet contains 50 to 60% of RDA
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 Manganese
Deficiency: Unknown, may be common in women
Symptoms: Atherosclerosis, dizziness, elevated cholesterol, glucose intolerance, hearing loss, loss of muscle control, ringing in ears
Recommended Foods: Mustard greens, kale, chard, raspberries, pineapple, romaine lettuce, collard greens, maple syrup 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 Pantothenic acid (B5)
Deficiency: Average elderly diet contains 60% of RDA
Symptoms: Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasms, nausea, poor coordination
Recommended Foods: Calf's liver, mushrooms, cauliflower, broccoli, turnip greens, sunflower seeds 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 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 Riboflavin
Deficiency: Deficient in 30% of elderly Britons
Symptoms: Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation, "electric shock" sensations), seizures, sensitivity to light, sleepiness, weakness
Recommended Foods: Mushrooms, calf's liver, spinach, spelt 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 A
Deficiency: 20% of diets deficient
Symptoms: Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis (thickening and roughness of skin), immune impairment, night blindness, weight loss
Recommended Foods: Calf's liver, milk, eggs, carrots, spinach, sweet potato, kale, collard greens, chard, red bell peppers Vitamin B-12
Deficiency: Serum levels low in 25% of hospital patients
Symptoms: Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, loss of vibration sensation, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration
Recommended Foods: Calf's liver, snapper, venison, salmon, beef tenderloin, lamb, scallops 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: 62% of elderly women's 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) Vitamin E
Deficiency: 23% of male and 15% of female diets deficient
Symptoms: Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life
Recommended Foods: Mustard greens, chard, sunflower seeds, turnip greens, almonds, spinach Vitamin K
Deficiency: Deficiency in pregnant women and newborns common
Symptoms: Bleeding disorders
Recommended Foods: Spinach, Brussels sprouts, Swiss chard, carrots, green string beans, asparagus, red bell peppers, strawberries, eggs, tomatoes, green peas 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
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