If you eat a healthy, balanced diet, rich in whole-foods, you’re probably getting adequate amounts of the vitamins and minerals your body needs to function. If not, there’s a chance you may be lacking important nutrients. Even if you do eat well, how and where your food comes from can also influence your nutritional intake. Soil quality, storage time, and processing all affect the nutrient content influence of our food, as does our body’s ability to digest and absorb those nutrients. Nutrient deficiencies can be difficult to assess, with symptoms not appearing until the deficiency has become quite pronounced.
Here are 10 of the most common nutrient deficiencies*.
1 - Vitamin D
2 - Omega-3 Fatty Acids
3 - Vitamin K2
4 - Magnesium
5 - Vitamin B12
6 – Vitamin E
7 – Vitamin A
8 – Iodine
9 – Calcium
10 – Iron
Providing your digestive system is functioning as it should, I always recommend getting the nutrients your body needs from whole foods, however, sometimes supplementation may be advisable, depending on your general state of health and the level of depletion/deficiency. Focus on excluding/reducing sugar and processed foods and increase your intake of healthy fats, fresh produce, grass-fed meats and pastured poultry, raw dairy products, organic free-range eggs, nuts, and seeds, and moderate amounts of fruit.
Ways to boost the nutrient content of your diet include:
Homemade bone broth - contains high amounts of calcium, magnesium, and other nutrients
Smoothies – easy way to consume more nutrient-rich fruit/veggies, they also help absorb the nutrients they contain. Include protein and healthy fats to help with blood sugar balancing.
Fermented foods - support the beneficial bacteria in your gut, which helps with mineral absorption and plays a role in producing nutrients such as B vitamins and vitamin K2.
* Ref: Authority Nutrition 2015