Of course, if you’re eating a Perfect Bar a day, you’re getting a chockfull of good-for-you ingredients, like the 20+ superfoods found in each bar, but what you need more or less of is truly dependent on what your own body craves (not just what health mags claim you do), right?
Our body compositions are nowhere near the same as our neighbors, so our diets should reflect that. A recent study released by the Center for Disease Control and Prevention found that American adults still aren’t eating the recommended servings of fruits and vegetables, compared to studies done in years prior, even with escalated access to healthy foods.
The problem is, many adults are unaware of what nutrients their individual bodies need, which can result in aches and pains attributed to deficiencies. We sat down with naturopathic physician Dr. Aliza Cicerone to find out how to spot a nutrient deficiency when you see – err, feel – one.
As the medical director of Spark Health, a personalized medicine clinic in San Diego, Dr. Cicerone helps her patients tap into their bodies’ cravings for natural supplements that most often end up being the root of their pain.
Here are some common symptoms of a nutrient deficiency from Dr. Cicerone and her tips on what your body is craving during them:
Nutrient deficiency: Vitamin A
Symptoms: Poor night vision, slow wound healing, impaired immune function, infertility, prone to infections, gastroenteritis, dry skin & hair.
Foods: Eggs, sweet potato, pumpkin, carrot, spinach, broccoli, kale, peas, dried apricots, cantaloupe melon, mango, sweet red peppers, tuna fish, paprika, dried basil, and butternut squash.
Nutrient deficiency: Vitamin E
Symptoms: Muscle weakness, numbness and tingling in the hands and feet, mild anemia, infertility & reproductive issues, age spots, cataracts, fragile red blood cells, abnormalities in liver, muscle, and brain functionalities, slow tissue healing, dry hair or hair loss, chronic diarrhea, decreased immune system.
Foods: Olive oil, corn, almonds, peanuts, hazelnuts, sunflower seeds, avocado, dark leafy greens like spinach and broccoli, shellfish (ex. shrimp), fish (ex. rainbow trout), natural fruit juices, kiwi, squash, pumpkin, and wheat germ.
Nutrient deficiency: Vitamin C
Symptoms: Sensitive, swollen and/or discolored gums, bleeding gums, sore mouth, fatigue, weakness, muscle and/or joint pain, swollen joints, easy bruising, slow wound healing, nosebleeds, weakened immune system, weight loss, dry skin, dry and/or splitting hair, digestive disorders.
Foods: Oranges, grapefruit, guavas, papaya, mango, strawberries, kiwi, lemon, lime, tomato, sweet red pepper, peas, Brussels sprouts, cauliflower, cilantro, basil, chives, kale and broccoli.
Nutrient deficiency: Biotin
Symptom: Hair loss, seborrheic dermatitis, dry/scaly skin, brittle nails, dry eyes, loss of appetite, fatigue, intestinal tract issues, muscle pains, depression.
Foods: Whole grains (ex. barley), eggs, cheese, milk, liver, fish, chicken, pork, nuts and seeds, avocado, raspberries, bananas, sweet potato, mushrooms, legumes, potatoes, spinach, broccoli, corn and cauliflower.
Nutrient deficiency: Folic Acid
Symptom: Chronic fatigue, anemia, weakness, prematurely gray hair, mouth sores, tongue swelling, growth issues, pale skin, shortness of breath, poor immune system (frequently getting sick), poor digestion (ex. constipation, bloating, IBS), irritability.
Foods: Green vegetables, beans, broccoli, spinach, legumes, Brussels sprouts, mushrooms, asparagus, kidney, liver meat, poultry, pork, shellfish (ex. shrimp), wheat bran, peas, citrus, bananas, melons, tomato juice, and eggs.
Nutrient deficiency: Magnesium
Symptom: Muscle weakness/spasm, tremors, fibromyalgia, dizziness, physical & mental fatigue, constipation, high blood pressure, calcium deficiency, poor heart health, anxiety, nausea, sleeplessness, confusion, abnormal heart rhythm, PMS & hormonal imbalance, persistent under-eye twitch, headaches.
Foods: Dark leafy greens (ex. spinach, chard), pumpkin seeds, sesame seeds, sunflower seeds, black beans, yogurt, figs, bananas, avocados, dark chocolate, almonds, cashews, squash, oatmeal, okra, and buckwheat.
Nutrient deficiency: Zinc
Symptom: Hair loss, skin rashes, acne, greasy skin, prone to infections, changes in taste and smell, loss of appetite, weight loss, impaired cognitive and motor functions, weak immunity, diarrhea, very susceptible to allergies, leaky gut, sleeplessness, white marks on fingernails.
Foods: Shellfish (ex. crab, lobster, oysters) organ meats, grass-fed red meat, chicken, pumpkin seeds, pecans, cashews, peanuts, almonds, chickpeas, mushrooms, spinach, green peas, yogurt or kefir, cocoa powder, dairy products like cheese, eggs, wholegrain cereals, and root vegetables (ex. ginger root).
Nutrient deficiency: Probiotics
Symptom: Irritable bowel syndrome, diarrhea, constipation, bad breath, acne, eczema, psoriasis, weak immunity, leaky gut, asthma, allergies, yeast infections, candida, PMS, hormonal problems, mental and physical fatigue.
Foods: Greek yogurt, kefir, sauerkraut, kimchi, dark chocolate, microalgae, miso soup, pickles, tempeh, kombucha, raw cheese (ex. goat or sheep milk, cottage cheese), apple cider vinegar, natto, brine-cured olives, green peas, sourdough bread, and beet Kvass.
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