What Are The Most Common Nutrient Deficiencies? Pt. 3 of 3

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The list continues, the nutrients your body needs are available you just have to know where to look.

Ask most doctors, and likely you will hear the trope that vitamin supplements only do one thing––make expensive urine. At the same time, much of the medical research points towards the fact that many people––even in developed countries like the United States––are very deficient in a number of nutrients. These deficiencies, research shows, can lead to very serious diseases––like cancer, heart disease, and osteoporosis.

If doctors were pointing towards the fact that some (certainly not all) vitamin supplements are not as well absorbed as food sources, they might be on to something. Whole foods certainly remain the best way to get these nutrients into your diet. Whole foods often the most absorbable forms of nutrients––which is just as important as having the nutrients present. You are likely less what you eat, and more what you absorb.

Supplements can be important, however, and that is something you should talk to your doctor about.

All of the foods listed below are on The Kaufmann 1 Diet.

Vitamin K2

Why Is It Important?

Vitamin K2 is likely as important for bone health as calcium and vitamin D. Vitamin K2 is necessary for vitamin D to function properly in the body. It also is important for cardiovascular health and cancer prevention.

Where Do You Get It?

Vitamin K2 is present only in fermented foods; it is produced by certain bacteria. Foods like sauerkraut might be good sources, but your body can make its own vitamin k2 when beneficial bacterial colonies are present in the gut. K2 underscores the importance of probiotic supplementation.

Vitamin E

Why Is It Important?

Vitamin E is vital for skin and brain health, but can also be beneficial for cancer prevention. Vitamin E actually describes a group of nutrients, including tocotrienols and tocopherols.

Where Do You Get It?

Nuts like almonds, hazelnuts, walnuts, and pecans are all good sources of vitamin E, as are olive oil and green vegetables.


Vitamin A

Why Is It Important?

Vitamin A is synergistic with vitamin D and is important for immune health, cell health, bone health, skin, teeth, and vision.

Where Do You Get It?

The best way to get both forms of vitamin A––retinol and beta-carotene––is from food. Vitamin A is fat soluble, meaning any vitamin A-rich foods should be consumed with healthy fat, such as olive oil, grass-fed butter, salmon, etc. Organ meat and fish liver oil are good sources of vitamin A, as are carrots and green leafy vegetables.


Why It is Important

Iodine is vital for thyroid function and the regulation of hormones. Since hormones control such a wide scope of the bodily process, proper iodine levels are important. Most people do not have to worry about an iodine deficiency, but deficiency can cause problems like weight gain, increased heart rate and shortness of breath.

Where Do You Get It?

Fish, eggs, dairy (like plain yogurt) and seaweed are good dietary sources of iodine.


Why It Is Important

Choline is a B vitamin. It plays a role in brain health and development, and muscle health. Symptoms of choline deficiency include malaise, lethargy and brain fog.

Where Do You Get It?

Eggs and grass-fed meat are good sources of choline, as well as wild caught salmon, Brussels sprouts, and broccoli.

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