DEFICIENCIES - MINERALS & VITAMINS
Please note our content is intended solely for informational purposes and should not be used in place of official medical advice.
Below are some remedies for deficiencies and the foods that can be used to improve it.
- Cracked Lips=Iron, vitamin C
Foods that contain Iron:-
- Meat, poultry and fish
- Eggs
- Beans, peas, lentils
- Some vegetables such as spinach and beets
- Whole grains such as quinoa, whole oats and whole grain bread
- Nuts, seeds and some dried fruit like raisins
| Foods with heme iron | Serving | Iron (mg) |
| Liver (chicken, or beef)* | 75 g (2 ½ oz) | 4.6 to 13.4 |
| Lamb or beef | 75 g (2 ½ oz) | 1.5 to 2.4 |
| Herring, Trout | 75 g (2 ½ oz) | 1.2 |
| Chicken | 75 g (2 ½ oz) | 0.9 |
| Salmon or turkey | 75 g (2 ½ oz) | 0.5 |
| Foods with non-heme iron | Serving | Iron (mg) |
| Infant cereal with added iron | 28 g (5 tbsp) | 7.0 |
| Beans or lentils | 175 mL (3/4 cup) | 3.3 to 4.9 |
| Pumpkin seeds/kernels, roasted | 60 mL (1/4 cup) | 4.7 |
| Cold cereal with added iron | 30 g | 4.5 |
| Blackstrap molasses | 15 mL (1 tbsp) | 3.6 |
| Hot cereal with added iron | 175 mL (3/4 cup) | 3.4 |
| Spinach, cooked | 125 mL (1/2 cup) | 3.4 |
| Tahini (sesame seed butter) | 30 mL (2 tbsp) | 2.3 |
| Chickpeas | 175 mL (3/4 cup) | 2.2 |
| Swiss chard or beet greens, cooked | 125 mL (1/2 cup) | 1.5 to 2.1 |
| Potato, baked with skin | 1 medium | 1.9 |
| Bagel | ½ bagel | 1.9 |
| Prune puree | 60 mL (1/4 cup) | 1.7 |
| Quinoa, cooked | 125 mL (1/2 cup) | 1.5 |
| Eggs | 2 | 1.4 |
| Quick or large flake oats, prepared | 175 mL (3/4 cup) | 1.4 |
| Almonds, walnuts, or pecans | 60 mL (1/4 cup) | 0.8 to 1.3 |
| Green peas, cooked | 125 mL (1/2 cup) | 1.3 |
| White bread | 35 g (1 slice) | 1.3 |
| Egg noodles with added iron | 125 mL (1/2 cup) | 1.2 |
| Sunflower seeds/ kernels, dry roasted | 60 mL (1/4 cup) | 1.2 |
| Tomato sauce, canned | 125 mL (1/2 cup) | 1.2 |
| Sauerkraut | 125 mL (1/2 cup) | 1.1 |
| Spinach, raw | 250 mL (1 cup) | 0.9 |
| Dried apricots or raisins | 60 mL (1/4 cup) | 0.7 to 0.9 |
| Whole wheat bread | 35 g (1 slice) | 0.9 |
| Whole wheat pasta, cooked | 125 mL (1/2 cup) | 0.8 |
| Asparagus or sliced beets, cooked | 6 spears | 0.7 to 0.8 |
Foods that contain Vitamin C:-
- Red, yellow and green peppers
- Broccoli, brussels sprouts, snow peas
- Papaya, kiwi fruit, strawberries
- Black currants
- Oranges, grapefruit
- Potatoes
2. Dandruff - Biotin, Vitamin B7
| Biotin and Vitamin B7 |
| Egg |
| Sunflower seeds |
| Salmons |
| Sweet potato |
| Roasted almonds |
| Spinach boiled and Broccoli |
| Beef liver |
| Cheddar cheese |
| Milk |
| Oatmeal |
| Banana and Apple |
| Whole wheat bread |
| Avocado |
3. Thinning Hair - Iron, Vitamin C (see above)
4. Acne and Feeling weak - Zinc
| Zinc |
| Beef |
| Pumpkin seeds |
| Oats (cooked in water) |
| Sardines |
| Milk |
| Peanut |
| Egg |
| Salmon |
| Rice |
| White bread |
5. Greasy Skin - Zinc (see above), Vitamin B2, B6
| Vitamin B2 | Vitamin B6 |
| Brewer's yeast | Chickpeas |
| Almonds | Beef liver and ground beef |
| Liver, Caul | Yellow fin tuna |
| Whole grains | Salmon |
| Wheat germ | Chicken breast roasted and turkey |
| Wild rice | Breakfast cereal, Nuts and raisin |
| Rice | Potato |
| Nuts | Banana and watermelon |
| Milk | Cottage cheese |
| Yogurt | Squash, onions, spinach, |
6. Cold Hands and Feet - Anemia (iron) see above
7. Psoriasis - Zinc (see above), Vitamin D
| Vitamin D |
| Trout |
| Salmon and Sardine |
| Milk |
| Almond and oat milk |
| Cereal |
| Chicken breast and beef |
| Apple and bananas |
| Brown rice |
| Lentils |
| Sunflower seeds |
| Carrots |
8. Itchy/Dry Skin- Omega 6
| Omega 6 |
| Walnuts |
| Grapeseed oil |
| Pine nuts and Almonds |
| Sunflower seeds and Sunflower oil |
| Corn oil and Walnut oil |
| Mayonnaise |
9. Headache - Sodium, Magnesium, Vitamin B6 (see above) , B12
| Magnesium |
| Pumpkin and chia seeds |
| Almonds, cashews and peanuts |
| Spinach |
| Black beans, kidney beans |
| Potato baked with skin |
| Brown rice and white rice |
| Raisins and avocado |
| Oatmeal, banana |
| Broccoli, carrot, apple |
| Chicken breast and ground beef |
| Vitamin B12 |
| Meat |
| Fish |
| Milk |
| Eggs |
| Fortified breads |
| Fortified Breakfast cereal |
10. Bad Breath, Brittle Nails, Low Energy - Iron (see above)
11. Mouth Ulcers - Iron, Folic Acid, Vitamin B6, B12 ((see above)
| Folic Acid |
| Leafy green vegetables |
| Fruits |
| Dried beans, peas, and nuts |
| Enriched breads, cereals and other grain products |
12. PMS - Magnesium, Estrogen
| Estrogen |
| Flaxseed |
| Peaches |
| Garlic |
| Red wine |
| Sesame seeds |
| Broccoli, Brussel sprouts, and kale |
| Nuts |
13. Low Libido - Vitamin D (see above)
14. Depression/Anxiety - Magnesium, Calcium & Vitamin B, D (see above)
| Calcium |
| Sesame, celery, and chia seeds |
| Cheese |
| Yogurt |
| Sardine and salmon |
| Beans and lentils |
| Almonds |
| Milk |
| Leafy vegetables |
| Cereals |
| Figs |
15. Stress - Magnesium & Zinc (see above)
16. Joint Pain - Magnesium, Potassium, sodium, vitamin B1, D
| Potassium | Vitamin B1 |
| Avocado | Cereals |
| Sweet potatoes and English potatoes | Fish |
| Spinach | Beans and lentils |
| Watermelon | Green peas |
| Coconut water | Bread |
| Beans | Noodles |
| Legumes | Rice |
| Tomato paste | Sunflower seeds |
| Butternut squash | Yogurt |
| Dried apricots | |
| Beets | |
| Pomegranate | |
| Fruit and vegetable juices | |
| Fish | |
| Yams |
17. Can't Sleep - Magnesium (see above)
18. Feeling Tired - Potassium, Minerals
| Minerals |
| Nuts and seeds |
| Cauliflower, broccoli, Swiss chard, and Brussels sprouts |
| Liver |
| Eggs |
| Beans |
| Cocoa |
| Avocados |
| Berries |
| Yogurt and cheese |
| Sardines |
| Sweet potatoes, potatoes, butternut squash |
| Bananas, mango, pineapple, passion fruit, guava, and jackfruit |
| Spinach, kale, beet greens, arugula, endive, collard greens, watercress, and lettuces |
19. Energy/Sleep/Bone-Magnesium (see above)
20. Blood Pressure- Potassium(see above)
21. Hydration/digestion-Salt
22. Copper = Collagen/Iron (see above)
| Collagen |
| Beef Bone Broth |
| Sardines |
| Liver |
| Berries |
| Broccoli |
| Aloe vera |
23. Immunity-Selenium
| Selenium |
| Brazil nuts |
| Fish |
| Breads, pastas, and cereals |
| Beef |
| Turkey |
| Chicken |
| Cottage cheese |
| Eggs |
| Brown rice |
| Sunflower seeds |
| Baked beans |
| Oatmeal |
| Spinach |
| Milk and yogurt |
| Lentils |
| Pistachios |
| Bananas |
24. Blood sugar-Chromium
| Chromium |
| Grape juice |
| Whole wheat flour |
| Brewer’s yeast |
| Orange juice |
| Beef |
| Tomato juice |
| Apples |
| Green beans |
25. Thyroid- lodine
| lodine |
| Non-fat milk |
| Eggs |
| Bread |
| Liver |
| Yogurt |
| Cheese |
| Prunes |
| Lima beans |
26. Oxygen-Iron (see above)
27. Glucose-Manganese
| Manganese |
| Dry Roasted hazel nuts |
| Dry roasted pecans |
| Brown and white rice |
| Chickpeas |
| Spinach |
| Pineapple |
| Whole wheat bread |
| Oatmeal |
| Peanuts |
| Black tea |
| Lentils |
| Potato |
| Kidney beans |
| Squash, acorn |
| Sesame seeds |
| Kale |
| Asparagus |
| Lettuce |
| Chicken breast and ground beef |
| Egg |
| Milk and yogurt |
28. Muscle/Bone/Health= Calcium (see above)
29. Immunity-Zinc (see above)
