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3 Mineral Deficiencies to Know About


Minerals play a crucial role in the body’s performance of vital functions and in our growth and development. They are essential nutrients that should be a part of any well balanced diet to maintain proper bodily health and lead to a better general well-being. Many people, however, don’t consume enough of these important nutrients and suffer the consequences of mineral deficiencies such as frequent cramps, brittle nails, weak bones, and metabolic issues.

Here is a brief overview of a few minerals with signs that you may be deficient and some foods you can eat to be sure you are not missing out on these important nutrients.


Magnesium is responsible for performing hundreds of biochemical reactions in the body, maintaining immune health, blood pressure, metabolism, and muscle function. Some early signs of a magnesium deficiency are nausea, loss of appetite, and fatigue but severe cases can escalate to numbness and tingling, seizures, heart arrhythmia, and painful muscle spasms. To help avoid some of these problems, be sure to consume plenty of leafy greens, nuts like almonds, cashews, and walnuts, and whole grain foods.


Like magnesium, zinc also contributes to many biochemical reactions. We need zinc for proper growth and development, bodily healing processes, hormone balance, and absorption of nutrients. Taking in a higher amount of zinc is especially important during pregnancy because it plays an important role in cell division. If you have low levels of zinc, some symptoms of this deficiency may include poor immune function, worsened neurological performance, leaky gut, diarrhea, and skin, hair, and nail problems. Foods that are high in zinc include meats such as beef, pork, and lamb, pumpkin seeds, spinach, and cashews.


If you feel weak and fatigued, have constant muscle cramps, and are constipated you may have a potassium deficiency. Potassium regulates bodily fluids and acidity levels and must be balanced correctly with other minerals for good electrolyte function. Eating plenty of bananas, citrus fruits, spinach, and potatoes with the skin can help you achieve optimum potassium levels to avoid symptoms of deficiency.

It is important to look out for these symptoms of deficiency and correct the problem to avoid major health problems. If you think any of your symptoms may be related to a mineral deficiency, schedule a visit at our office to figure out what steps you can take to relieve the problem. While mineral deficiencies are quite common, taking too much of a mineral can also cause serious health problems so it is important to consult a doctor before trying any supplements because they may not be right for you.

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