Vitamins and minerals are an essential part of our well-being. A balanced diet includes foods that are rich in vitamins and minerals in order to keep our bodies healthy and functioning with increased energy levels, improvement of bacteria in the gut and an increase in electrolyte and antioxidant levels. A well-balanced diet will also help protect you from variety of diseases.
You might be wondering; how do I know if I’m are consuming a well-balanced diet with the proper vitamins and minerals to stay healthy and avoid disease? Below is a list of symptoms that can be a sign that your body is communicating to you that you need to adjust your diet to include more essential vitamins and minerals. After that we will provide you with a list of way to assure you are consuming an appropriate amount of essential vitamins and trace minerals to avoid the symptoms of deficiencies.
Signs and Symptoms of Vitamin and Mineral Deficiencies
Brittle Hair, Hair loss and Dandruff
If you’re a female this one might be scary. As females we spend hours doing our hair and hundreds of dollars on products to protect our hair. If you’re having health issues with your hair and scalp you might be quick to think you need to change your shampoo and conditioner, but this might not be what is causing your hair loss, brittle and dandruff. If you are deficient in vitamins and minerals due to a nutrient-poor diet the health of your hair can be affected.
Brittle, thin and split hair can be caused by a lack of biotin also known as vitamin B7. There are many reasons you might suffer from dandruff but studies show that low levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2) and pyridoxine (vitamin B6) are causing factors. Hair loss is scary for both men and women alike and is often associated with old age but deficiencies in iron, zinc, linoleic acid (LA) and alpha-linolenic acid (ALA), niacin (vitamin B3) and biotin can also cause early hair loss.
Canker Sores and Bleeding Gums
Most people have suffered from pesky canker sores (otherwise known as mouth ulcers) and bleeding gums at some point in their life. Although mouth lesions and bleeding gums can be due to poor dental hygiene and brushing your teeth too hard the health of your mouth has been known to be linked to the intake of certain vitamins and minerals.
Mouth lesions can be caused by deficiencies in iron, thiamin (vitamin B1), riboflavin (vitaminB2) and pyridoxine (vitamin B6). Vitamin C deficiencies can cause bleeding gums and even tooth loss. The health of your mouth is important. We suggest following a strict dental hygiene routine along with frequent visits to the dentist but if you are suffering from bleeding gums and frequent canker sores it could be due to a diet that is lacking the proper vitamins and minerals.
Night blindness also known as nyctalopia is a type of vision impairment that causes people to experience poor vision at night and in dimly lit environments. Most people wouldn’t guess that a nutrient poor diet can cause vision problems. Studies show that a lack of vitamin A can cause poor night vision and is the world’s leading cause of preventable blindness in children. Although vitamin A deficiencies are rare they can be prevented by consuming the proper nutrient rich foods such as dairy, eggs, fish, dark leafy greens and yellow-orange colored vegetables.
Trace Mineral Foods
Now that you know some of the symptoms that are linked to vitamin and mineral deficiencies, we want to provide you with a list of trace mineral foods that you should consume regularly.
- Iron: In order to avoid an iron deficiency that can cause anemia you should consume a diet that includes poultry, meat, fish/shellfish, legumes, dark leafy greens (spinach), nuts, seeds and whole grains (Quinoa) and one to get excited about, dark chocolate!
- Vitamin C: People who consume 2 pieces of fruit and 3–4 portions of vegetables each day are far less likely to suffer from a Vitamin C deficiency. That might sound simple enough to consume daily, but a study shows that 13–30% of the population has low vitamin c levels and 5–17% of the population has a deficiency.
- Calcium: We need calcium for strong bones and teeth. You can increase your calcium intake by consuming dairy products such as milk, yogurt and cheese. Other calcium rich foods include small fish with bones, beans, peas, broccoli, kale, and a great vegan option, tofu!
- Magnesium: A diet rich in magnesium helps control your blood glucose levels, blood pressure and can even help decrease migraines. Foods that contain magnesium include legumes, nuts, seeds, whole grains and spinach.
- Potassium: Potassium is a trace mineral that functions as an electrolyte and a balance of potassium is very important in the function of the human body. Potassium rich foods include fruits and vegetables, such as bananas, avocado, dark leafy greens, beets, potatoes, plums and nuts.
- Thiamin, Riboflavin and Pyridoxine: A diet rich in these minerals will include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts and seeds.
Trace Minerals Electrolytes
According to research electrolytes are essential part of life and are need for, “energy production, nerve transmission, muscle contractions, pH balance, fluid balance, and more.” To maintain healthy levels of electrolytes especially during heavy activities you should consume appropriate amounts of water and foods that contain important trace minerals such as sodium,potassium, magnesium and calcium.
Staying hydrated and consuming electrolytes will help you regulate your blood pressure, help your muscles contract (remember your heart is a muscle) and help you maintain the correct acidity of your blood (pH). The most common way to consume electrolytes is through water and sports drinks such as Gatorade and Powerade. Depending on what you are drinking you may or not be consuming the right trace minerals for true hydration. Supplements like Advanced Fulvic Acid are a great way to assure you are absorbing important trace minerals such as sodium, potassium, magnesium and calcium especially if you lead an active lifestyle.
Ionic Trace Minerals
Ions are minerals and elements that have a positive or negative charge putting it int oan ionic state. Ionic trace minerals are important for the function of your heart, your brain and your body’s ability to absorb nutrients. You should consume fresh grains, fruits, and vegetables grown in nutrient-rich soil and take supplements that are rich in ionic trace minerals to assure you are getting the ionic minerals and electrolytes your body needs on a daily basis for basic functioning.
What are the 72 Trace Minerals?
In an ideal world we would be able to consume all of the vitamins and minerals we need from eating a raw food diet, but researchers have proven that soils have been depleted of minerals. Minerals originate from rocks, soil, and water and can be absorbed indirectly from the environment or an animal so when soil is low or depleted of minerals it will not be in our food.
There are 72 minerals (all of which are included in fulvic acid) that have been shown to aid in optimal body function. These include:Aluminum, Barium, Beryllium, Bismuth, Boron, Bromide, Calcium, Carbonate, Cerium, Cesium, Chloride, Chromium, Cobalt, Copper, Gold, Hafnium, Holmium, Indium, Iodine, Iridium, Iron, Lutetium, Magnesium, Manganese, Mercury, Molybdenum, Neodymium, Nickel, Niobium, Osmium, Palladium, Phosphorus, Platinum, Potassium, Praseodymium, Rhenium, Rhodium, Rubidium, Ruthenium, Samarium, Scandium, Selenium, Silicon, Silver, Sodium, Strontium, Sulfate/Sulfur, Tantalum, Tellurium, Terbium ,Thallium, Thorium, Thulium, Tin, Titanium, Tungsten, Vanadium, Ytterbium, Yttrium, Zinc, Zirconium and more!
That is why it is also important to add supplements to your daily regime on top of consuming a well-balanced diet, as our diets often do not include all the trace minerals we need and in their correct ratios. This will help you avoid some of the scary symptoms that are connected to vitamin and mineral deficiencies.