It is no secret that the North American diet is in general, very bad. Our produce has the highest levels of pesticides in the developed world, our meat is mass produced in facilities that are truly frightening, and if you knew how many toxic ingredients are legal in North America, but banned in Europe for cancer concerns, you would be appalled at our government’s failure to protect our health.
It is no surprise that these factors have not only lead to the highest rates of chronic illness in the developed world, but alarmingly common vitamin and mineral deficiencies that are contributing to poor mental health. These are the three most common vitamin/mineral deficiencies in North America, that must be addressed if you hope to improve your physical and mental well-being.
Vitamin D Deficiency
I know this is not new and you have probably heard about the widespread deficiency of vitamin D. We have the lowest levels of vitamin D in recent history, which is simply due to the fact that our bodies are designed to absorb it through skin exposure from the sun, but we spend more times indoors than ever. It is very difficult to get enough vitamin D through food, as this is simply not the way our bodies are designed. Low levels of vitamin D can result in:
- Depression and anxiety.
- Heart disease
- Bone loss.
You can supplement with vitamin D if you are unable to get at least 45 minutes of sun exposure a day, however it is important you purchase a supplement that contains Vitamin D3 along with Vitamin K2. Vitamin D3 is the easiest to absorb into your cells, and Vitamin K2 ensures the calcium goes into your bones where it is needed.
Magnesium Deficiency
Another highly common deficiency is the vital mineral, Magnesium. This is most common in Western cultures because our soil supply has been poisoned and stripped of its nutritional density. Some scientists estimate that 70% of the population could have a magnesium deficiency. This can result in:
- Depression and anxiety.
- Heart disease.
- Bone loss.
To determine if you actually have a magnesium deficiency you should request a blood test from your doctor. I recommend attempting to increase levels naturally through food such as whole grains, nuts, dark chocolate, and dark green vegetables. If changing your diet is not possible I recommend purchasing magnesium glycinate because it is the most bio-available form.
Iron Deficiency
Iron deficiency is one of the most common in the world, affecting more than 25% of the earth’s population. It is even more common amongst preschool children, women (due to monthly blood loss), and pregnant women. Additionally, vegetarians and vegans have an increased risk of deficiency because they consume only non-heme iron, which is not absorbed as well as heme iron. Symptoms of an iron deficiency are:
- Fatigue.
- Depression and anxiety.
- A weak immune system.
In order to increase iron you can consume foods such as; red meat, organ meat, shellfish, sardines, kidney beans, pumpkin seeds, and dark green vegetables. Please do not supplement with iron without consulting a healthcare provider as this can be toxic if you do not need it.
