Four Mineral Deficiencies – Common Symptoms of Iron Zinc Magnesium Iodine 四种矿物质缺乏症- 铁锌镁碘的常见症状

You might think that in a society where food is abundant and hunger is relatively rare, nutritional deficiencies such as mineral deficiencies are not a problem. However, in many parts of the world, including North America, nutritional deficiencies are very common and are often responsible for the symptoms and diseases that many people face.

So how do these deficiencies happen in a world with plenty of food? It turns out that there are many intertwined factors that can contribute to mineral deficiencies.

Why has mineral deficiency become a silent epidemic?

The way the current agricultural and health care systems are set up, and the resulting daily habits, makes it nearly impossible for the average person to escape mineral deficiencies mid-life. To avoid it, you have to avoid almost all of these mainstream problems:

– Poor soil conditions due to continuous tillage (“peeling”), chemical applications and poor fertilization techniques that strip and burn minerals in the soil
– Consuming processed and non-organic foods further strips them of nutrients, which can lead to indigestion and compromised assimilation of any nutrients present. [To learn more, check out ]
– chronic stress
– Insufficient consumption of raw and fermented foods, which reduces the storage of enzymes and probiotics (two key factors in the digestive process)
– Low stomach acid (caused by stress and poor food consumption)
– Daily coffee consumption
– Fluoridated or contaminated water
– Excessive sugar consumption
– prescription
– Heavy metals (metal fillers, vaccines/flu shots, seafood, pollutants)

Are you one of the lucky ones to avoid all of this? It is likely that you are affected by all of these factors, without paying special attention to correcting them, you are still dealing with the consequences of mineral deficiencies.

The following mineral deficiency symptoms can give you some ideas.

mineral deficiency symptoms

In general, you may be experiencing a mineral deficiency if you have any of the following symptoms:

– anxiety or depression
– can’t focus well
– Weakness or fatigue
– Muscle cramps
– Poor immune system function
– Children with poor social skills development, mental or skeletal development
– Brittle bones (osteoporosis)
– poor wound healing
– infertility
– loss of appetite
– abnormal heartbeat
– Constipation, bloating or diarrhea
– Heartburn or acid reflux (in extreme cases, nausea or vomiting)
– limb numbness or tingling
– Bad skin, healthy nails or hair
– Anemia

Each of these conditions can be associated with some common mineral deficiencies. The four most common minerals today are deficient in magnesium, iodine, iron and zinc.

Magnesium deficiency symptoms

Due to the overall importance of this mineral in the body, a deficiency of this mineral can cause many health problems. It’s not surprising that many people deal with this, since chronic stress depletes it, and its most absorbed source is rarely deficient in the diet (leafy greens). Nuts, beans, and seeds are good sources, but unless you know how to eat them and have good digestion, getting magnesium benefits isn’t necessarily easy.

Some early signs of magnesium deficiency include:

– fatigue
– general infirmity
– loss of appetite
– constipate
– Heartburn

If not resolved, these symptoms may get worse and appear as the following symptoms:

– feeling numb
– muscle spasms
– Seizures
– Abnormal heart rhythm
– acid reflux, vomiting

Magnesium deficiency is associated with the following conditions:

– Hormone Imbalance and PMS
– Fibromyalgia
– heart disease
– Type 2 diabetes
– Osteoporosis
– constipate
– nervousness or migraine
– Anxiety and depression
– chronic fatigue

Common magnesium-rich foods include:

Spinach – 1 cup: 157 mg (40% DV)
Chard – 1 cup: 154 mg (38% DV)
Pumpkin seeds – 1/8 cup: 92 mg (23% DV)
Yogurt or Kefir – 1 cup: 50 mg (13% DV)
Almonds – 1 oz: 80 mg (20% DV)
Black beans – ½ cup: 60 mg (15% DV)
Avocado – 1 medium: 58 mg (15% DV)
Figs – ½ cup: 50 mg (13% DV)
Dark Chocolate – 1 square: 95 mg (24% DV)
Banana – 1 medium: 32 mg (8% DV)

You may also notice an increased craving for chocolate, as it is a magnesium-rich food. Leafy green vegetables and properly processed nuts and seeds are also good sources.

iodine deficiency symptoms

Another common mineral deficiency that can have disastrous consequences for your health is iodine deficiency. According to Dr. Bronstein, esteemed expert and author of Iodine: Why You Need It and Why You Can’t Live Without It, 94.7% of the 500 patients he tested were deficient in inorganic iodine.

Signs that you have a severe iodine deficiency include:

– Thyroid disease
– Breast disease
– Excessive mucus production
– chronic fatigue
– Decreased metabolism (can’t seem to lose weight)
– infertility
– Cognitive problems
– Anxiety, depression or irritability
– fibrous breasts
– Hemmorhoids
– Headaches and migraines
– Keloid
– ovarian cyst
– Cancer (Breast, Ovarian, Thyroid, Prostate)
– Cortical cyst

If you crave salty foods, you may be experiencing iodine deficiency. To supplement the storage of iodine in the body, you can use better quality sea salt and seaweed.

iron deficiency symptoms

Without proper iron levels in the blood, the body’s oxygen delivery is severely compromised. This can eventually lead to anemia, which can leave you feeling weak and tired every day. It may also adversely affect social and sensory development.

If you find that you like chewing ice, that’s also a sign of a possible iron deficiency.

iron deficiency symptoms

– unusual fatigue
– pale complexion
– Shortness of breath
– headache and dizziness
– palpitations
– Dry and damaged hair and skin
– swollen and sore tongue
– restless legs
– Brittle or spoon-shaped nails
– other potential signs
– Strange cravings: ice, clay, dirt, chalk or paper. They may be signs of iron deficiency.
– feel anxious
– cold hands and feet

foods that can help provide iron

– Red meat, pork and poultry
– dark green, leafy vegetables such as spinach and kale
– Dried fruits such as raisins and almonds
– Beans such as beans
– seafood
– Iron-fortified foods
– seeds and nuts

Good sources of iron include grass-fed beef; organic, free-range chicken; and wild fish. Leafy greens and blackberry molasses are also good sources.

Special Note: Drinking coffee can inhibit iron absorption, which may exacerbate iron deficiency problems.

Zinc deficiency symptoms

Zinc plays an important role in

– proper immune function
– Skin health and hair growth
– Metabolism of food and absorption of other nutrients
– Hormone balance
– Gut health
– mental clarity
– wound healing
– DNA synthesis
– for eye health
– Proper cell division (one of the reasons why it is crucial during pregnancy)
– the right taste and smell

Zinc is an essential mineral for proper immune system function, and a deficiency can lead to the following symptoms:

– poor immune system health
– slow wound healing
– loss of appetite, taste or smell
– Hair loss, brittle nails
– bad memory
– Insensitive to taste or smell
– Sleep problems (needs zinc for melatonin)
– low libido
– diarrhea
– brain fog
– In severe cases: developmental delay in children

Severe zinc deficiency can lead to serious problems including: delayed sexual maturation, impotence, hypogonadism, hypospermia, alopecia, dermatitis, paronychia, intellectual disability, impaired nerve damage and macular degeneration.

You can get good quality zinc from properly processed nuts and seeds (pumpkin seeds are an excellent source), oysters, grass-fed beef, and free-range organic poultry.

Of course there are many other mineral deficiencies, but they are very common and of high importance due to their requirement in the body. To help correct mineral deficiencies in delicious breakfast drinks, try the Amazing Morning Remineralization Recipe. (Original author: Derek Henry. This article has other additions)






– 由于连续耕作(“剥皮”),化学应用和施肥技术在土壤中剥离和燃烧矿物质的不良施肥技术,土壤条件差
– 消费加工和非有机食品,进一步剥离其营养物质,这会导致消化不良和妥协的同化所存在的任何营养物质。 [了解更多,请查看。]
– 慢性压力
– 原料和发酵食品消费不足,这降低了酶和益生菌的储存(消化过程中的两个关键因素)
– 胃酸低(由压力和食物消耗不良引起)
– 每日咖啡消费
– 氟化或污染的水
– 过量的糖消耗
– 处方药
– 重金属(金属填充物,疫苗/流感疫苗,海鲜,污染物)

你是否是幸运的人之一,以避免所有这些? 很可能你受到所有这些因素的影响,没有特别注意纠正这些因素,你仍然在处理矿物质缺乏的后果。




– 焦虑或抑郁
– 不能很好地专注
– 体弱或疲劳
– 肌肉绞痛
– 免疫系统功能差
– 儿童在社交技能发展,精神或骨骼发育不良
– 脆骨(骨质疏松症)
– 伤口愈合不良
– 不孕不育
– 食欲不振
– 心跳不正常
– 便秘,腹胀或腹泻
– 胃灼热或酸反流(极端情况下,恶心或呕吐)
– 肢体麻痹或刺痛
– 皮肤不好,指甲或头发健康
– 贫血





– 疲劳
– 一般体弱
– 食欲不振
– 便秘
– 胃灼热


– 感觉麻木
– 肌肉痉挛
– 癫痫发作
– 异常心律
– 酸反流,呕吐


– 激素不平衡和PMS
– 纤维肌痛
– 心脏病
– 便秘
– 焦虑和抑郁


     菠菜 – 1杯:157毫克(40%DV)
查德 (chard) – 1杯:154毫克(38%DV)
南瓜籽 – 1/8杯:92毫克(23%DV)
酸奶或Kefir – 1杯:50毫克(13%DV)
杏仁 – 1盎司:80毫克(20%DV)
黑豆 – ½杯:60毫克(15%DV)
鳄梨 – 1中:58毫克(15%DV)
无花果 – ½杯:50毫克(13%DV)
黑巧克力 – 1平方:95毫克(24%DV)
香蕉 – 1中:32毫克(8%DV)





– 甲状腺疾病
– 乳腺疾病
– 过多的粘液生产
– 慢性疲劳
– 降低新陈代谢(似乎不能减肥)
– 不孕不育
– 认知问题
– 焦虑,抑郁或烦躁
– 纤维乳房
– Hemmorhoids
– 头痛和偏头痛
– 瘢痕疙瘩
– 卵巢囊肿
– 癌症(乳腺癌,卵巢癌,甲状腺癌,前列腺癌)
– 皮质囊肿






– 异常疲劳
– 肤色苍白
– 呼吸急促
– 头痛头晕
– 心悸
– 干燥和损伤的头发和皮肤
– 舌头肿胀和酸痛
– 不安腿
– 脆或勺形指甲
– 其他潜在的迹象
– 奇怪的渴望:冰,粘土,泥土,粉笔或纸。 它们可能是缺铁的迹象。
– 感到焦虑
– 冷手和脚


– 红肉,猪肉和家禽
– 深绿色,叶菜类,如菠菜和羽衣甘蓝
– 干果,如葡萄干和杏仁
– 豆豆等豆类
– 海鲜
– 铁强化食品
– 种子和坚果

良好的铁源包括草食牛肉; 有机,自由放养的鸡肉;和野生捕鱼。绿叶蔬菜和黑莓糖蜜也是很好的来源。




– 适当的免疫功能
– 皮肤健康和头发生长
– 食物的代谢和其他营养素的吸收
– 激素平衡
– 肠道健康
– 精神清晰
– 伤口愈合
– DNA合成
– 为了眼睛健康
– 适当的细胞分裂(怀孕期间至关重要的原因之一)
– 合适的的味道和气味


– 免疫系统健康状况差
– 伤口愈合缓慢
– 食欲不振,口味或气味
– 脱发,脆指甲
– 记忆力不好
– 对味道或气味不敏感
– 睡眠问题(需要锌才能使褪黑激素)
– 性欲低下
– 腹泻
– 脑雾
– 在严重的情况下:儿童发育迟缓



当然还有很多其他的矿物质缺陷,但是由于它们在体内的要求,它们是非常普遍的,并且具有很高的重要性。为了帮助纠正美味早餐饮料中的矿物质缺乏症,请尝试使用神奇的早晨再矿化食谱。(原作者:Derek Henry。本文有其它补充)

$$$ 如果你愿意,你可以在这捐款支持我们。谢谢。$$$
$$$ If you would, you can make a donation here to support us. Thank you. $$$


No Responses

Write a response

17 + two =