Thursday 18 January 2018
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We often do not know that we are not getting enough vitamins, nutrients and minerals in our bodies until it is too late. Unless we follow a consistently healthy diet, we are going to be lacking in the nutrients that allow optimal healthy living, a strong immune system and no illness.

It is very important to eat well all of the time. Cut out sugar and carbohydrates and focus on getting plenty of protein, healthy fats, healthy oils, fruit, vegetables, nuts, legumes and dairy. These are the foods that are going to give you all the vitamins, minerals and nutrients that are needed for a healthy body.

It is also important to eat three meals a day, to snack in between on nuts and healthy fruits or vegetables, and to cut out refined foods. White bread, white refined sugar and any junk foods are not going to give you the minerals that you need to ensure health.

If you do not eat well, your body is going to be nutrient and mineral deficient.

Look out for these signs

Headaches and muscle cramps

Muscle cramps are a sure sign of a magnesium deficiency, as are headaches. A magnesium deficiency is one of the most commonly found deficiencies in our culture. We need magnesium as it helps to relax nerves and tense muscles, it is a powerful nutrient for our nervous system and in sending messages from nerves to organs. If you have muscle cramps, you can take magnesium supplements or ensure your diet has enough magnesium in it by eating plenty of leafy green vegetables such as spinach, kale and collard greens. Epsom salts can be added to your bath, are relaxing and easily absorbed too. Bananas are always a good food, try and have a banana a day for your potassium needs. They are also a low GI food and will keep you feel full for longer.

Dry and broken or brittle hair

Vitamin B7, or Biotin as it is called, is the heart and soul of healthy hair. Vitamin B7 is an abundant mineral found in many different food sources, which means deficiencies are rare. If you do have a Vitamin B7 deficiency, signs are hair loss, broken hair, brittle hair and also brittle nails.  If you have any of these signs you should eat meat, chicken, livers, green vegetables, peas, grains, legumes and fruit. A deficiency can also lead to nausea, dry skin, muscle strain and lethargy. Ensure also a good olive oil and remember you can never have too much olive oil in your diet, as long as it is a good, cold compressed and good quality olive oil.

Thin hair

You could be needing protein and all the minerals that come from proteins. Iron comes from meat and if you hair is think, you may just need iron in your diet. You need just a small amount of meat or protein per day to get enough iron, as well as zinc, magnesium and various vitamins and minerals. You could also be lacking in Vitamin A and you will find this in fruits, specifically oranges and also vegetables such as pumpkin, butternut and gem squash.  Leafy greens can also help, spinach, kale and broccoli.


Acne is not just from raging hormones in teenagers but is a sure sign of a zinc deficiency. Zinc is the mineral that controls the production of oil in the skin. Zinc adds colour and brightness to the complexion, aids in the regeneration of skin cells and also speeds up the healing process of acne and any wounds. Zinc stops acne by causing 5-alpha-reductase activity, which is the enzyme that changes testosterone into the more active pimple promoting form. You can find zinc in pumpkin and pumpkin seeds and just a quarter cup per day can help. Alternatively, there are zinc supplements, available from your health care store.

White bumps on the back of your arm

These are a form of acne, believe it or not. These bumps are a result of an essential fatty acid imbalance, and also low levels of Omega 3 fatty acids. You should definitely include more protein in your diet, which you can get from meat, chicken and fish, and any foods that are rich in omega 3 oils. You can find omega oils in fish like salmon and sardines, and also in all dairy products, yoghurt, milk and cream. An omega 3 deficiency can also result in your body’s immune system being low and being more susceptible to disease. Your nervous system may not function well, cell membrane maintenance becomes tricky and your ability to heal is difficult. Make note of the white bumps on your arm. They may be a form of acne but they are indicative of a whole host of other problems.