Shocker List; Continued
A deficiency in biotin is very uncommon because biotin can be produced in the intestine from the foods listed below. Symptoms of deficiency include anemia, depression, dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness.
Found in: brewer’s yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soybeans, and whole grains.
The average American diet includes about half of the RDA of calcium. Half of women think their diets are adequate in calcium, yet only 20 percent met the daily recommendations of 1,000 to 1,200 milligrams18. Symptoms of deficiency include brittle nails, cognitive impairment, cramps, delusions, depression, eczema, hyperactivity, high blood pressure, insomnia, irritability, muscle cramps or spasms, osteoporosis, palpitations, periodontal disease, rickets, tooth decay.
* A high protein diet increases demands for calcium. A high intake of caffeine inhibits the absorption of calcium. Heavy exercise slows down calcium uptake, but moderate exercise promotes it. Calcium shouldn’t be taken at the same time as iron because they bind together and prevent optimal absorption of both minerals. And if there is not enough vitamin D in the diet, that also hinders the uptake of calcium. I’m sorry to report it, but the standard American diet of meats, bleached and refined grains, and soda actually leads to the excretion of calcium. The consumption of alcoholic beverages, coffee, junk foods including sodas and colas, excess salt, and white flour leads to LOSS of calcium by the body.
Found in but not limited to: dairy foods, salmon, sardines, seafood, dark green vegetables like collard & mustard greens, almonds, asparagus, blackstrap molasses, brewer’s yeast, broccoli, dulse, figs, filberts, oats, prunes, sesame seeds, soybeans, tofu, whey.
18. Somer, Elizabeth M.A.,R.D., “Nutrition and Women.” http://www.elizabethsomer.com/thoughts_detail.php?id=12
Vital in the synthesis of protein. The average American diet is chromium deficient, with one in ten people having an adequate amount of chromium in the diet. Deficient in most alcoholics. Deficiency symptoms include: ADD/ADHD, anxiety, anoretic cholesterol plaque, coronary blood vessel disease, depression/manic depression, diabetes, Dr. Jeckyll/Mr. Hyde rages, elevated blood cholesterol and triglycerides, fatigue, glucose intolerance, hyperactivity, hypercholesterolemia, hypoglycemia - low blood sugar, inadequate metabolism of amino acids, infertility and decreased sperm count, learning disabilities, negative nitrogen balance (body lean mass/protein loss), prediabetes, peripheral neuropathy19. *There is a lack of chromium in our soil and water supply.
Found in: brewer’s yeast, brown rice, cheese, meat, whole grains.
19. Colloidal Minerals Plus! “List Of Mineral Functions And Deficiency Symptoms Followed By The Vitamin & Nutrient Deficiency Symptoms.” http://www.colloidal-minerals-plus.com/list.html
Average diet contains 50% of RDA. Symptoms of deficiency include anemia, arterial damage, baldness, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, osteoporosis, weakness. *Copper toxicity also results in depression and mental disturbances. Copper must be balanced with zinc in the body. *Oral contraceptives and tobacco can cause a rise in the amount of copper in the body.
Found in: cookware and plumbing, almonds, avocados, barley, beans, beets, blackstrap molasses, broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, pecans, radishes, raisins, salmon, seafood, soybeans, and green leafy vegetables. (Many farmlands depleted of copper in soil.)
Essential Fatty Acids
While neither a vitamin or a mineral, essential fatty acids (EFA) are crucial to your mental health as well as your cardiovascular health. EFA is the #1 brain food, but 60% of Americans are deficient20. The two basic kinds of EFA are EPA and DHA, and the ratio between these two are very important. People in the West are eating on average a ratio of 15:1 omega-6 (EPA) to omega-3 (DHA). Research indicates a ratio of about 5:1 is more healthy. Signs of deficiency/imbalance include: impaired ability to learn and recall information, allergies, depression, diabetes, dyslexia, heart disease, irritability, postpartum depression. *Alcoholics are usually depleted of omega-3.
Found in: Cold water fish like sardine, mackerel, anchovy. Algae oil, flaxseeds and flaxseed oil, walnuts and walnut oil, nuts and seeds, free-range meats.
20. Dr. Mercola. “Omega-3 is Essential to the Human Body.” Mercola.com. http://articles.mercola.com/sites/articles/archive/2001/09/08/omega-3-part-one.aspx
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 of deficiency include anemia, apathy, dementia, depression, delirium, diarrhea, fatigue, forgetfulness, headaches, insomnia, irritability, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness.
Found in: Brewer’s yeast, spinach, orange juice, romaine lettuce, avocado, broccoli, wheat germ, beans, bananas.
Symptoms of deficiency: arteriosclerosis, constipation, depression, hair loss, high blood cholesterol, irritability, mood swings, obsessive compulsive disorder, skin eruptions. *Intake of large amounts of caffeine could cause a shortage of inosotol.
Found in: brewer’s yeast, fruits, lecithin, legumes, meats, milk, unrefined molasses, raisins, vegetables, whole grains.
Iodine is naturally found almost exclusively in seafood, and it is added to table salt to help people get their recommended daily allowance. Iodine deficiency often leads to hypothyroidism, whose symptoms include fatigue, weight gain, cold intolerance, dry skin, constipation and depression21.
Found in: dairy products from cattle fed iodine-supplemented feed and salt licks, iodized salt, seafood, saltwater fish, and kelp.
21. Active.com>Running. Matt Fitzgerald. “Avoiding Nutrient Deficiencies.” http://www.active.com/running/Articles/Avoiding_nutrient_deficiencies_21642.htm
Most common mineral deficiency! Women need to take in more iron than men because of iron losses during menstruation, however they frequently consume much less than men, resulting in anemia and fatigue22. More than half of women think they get enough iron, but only about six in every ten women actually do23. Symptoms of deficiency include anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions.
Found in but not limited to: eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains, and enriched breads and cereals.
22. Active.com>Running. Matt Fitzgerald. “Avoiding Nutrient Deficiencies.” http://www.active.com/running/Articles/Avoiding_nutrient_deficiencies_21642.htm
23. Somer, Elizabeth M.A.,R.D., “Nutrition and Women.” http://www.elizabethsomer.com/thoughts_detail.php?id=12