Seven Natural Supplements For A Healthier Diet

If there’s one thing we’re very good at in the beginning of a year, that’s making resolutions. We feel as we have been renewed, provided with new opportunities and a fresh start to help us make our resolutions come to reality. In case ‘being healthier’ is on your list of resolutions, this article will put some light on ways you can gravitate towards a healthier lifestyle.

More often than we think, we end up feeling dull, tired and useless without having a specific reason.

Everything in our social and work circle is working out for us, however, we still feel this tension and anxiety. So why does that happen?

Has it ever occurred to you that some specific foods may be causing those feelings?

Turns out that sometimes it’s not a medical prescription such as Prozac that we need.

All we need instead is broccoli, or more spinach, depending on the nutritional deficiency results we have. In case you think you have some similar feelings, here are seven nutritional deficiencies that can help you balance your mood swings and anxiety.

Food rich on Omega 3
Food rich on Omega 3

Omega-3 Fatty Acids

The question is are you eating enough fish? Are you consuming salmon, tuna, or walnuts to help you reach the omega-3 fatty acid sufficient level, as these essential minerals are extremely important to help you improve your brain memory, mood and reduce any sort of inflammation you may have.

The body does not produce its own Omega-3 Fatty Acids, so if you don’t eat them you’re supposed to take the right amount of supplements.


Vitamin D

According to the bestselling author of The Ultramind Solution, vitamin D deficiency is becoming a major epidemic about the risks of which public health officials and doctors are not very much aware.

However, Vitamin D deficiency has been linked to autism, dementia and depression.

Considering that sunlight is the richest source of our strength, it is recommended from the National Institutes of Health that we get about 600 IUs per day, especially during fall and winter months when our levels drop.

Food containing magnesium
Food containing magnesium


Healthline confirms that the symptoms of magnesium deficiency are usually subtle unless your levels become severely low, however, they may cause fatigue, muscle cramps, mental problems, irregular heartbeat and osteoporosis.

Lucky for us, the foods that provide us with these minerals are delicious enough, hence, we recommend you eat plenty of magnesium-rich whole foods, such as nuts, seeds, grains or beans.

After all, magnesium is known as a very powerful stress antidote.


Vitamin B-complex

Vitamin B-complex deficiency is bad news for all, but especially for vegans and vegetarians as you get the vitamins mostly from animal food or food that derives from animals such as eggs, cheese, milk and poultry.

Vitamin B12 deficiency, could cause anemia, but if it’s a mild deficiency you may not have symptoms at all.

If Vitamin B deficiency is left untreated, it may lead to weakness, tiredness, or light-headedness, heart palpitations and shortness of breath constipation, diarrhea, loss of appetite, or gas, mental problems like depression, memory loss, or behavioral changes, among others.

Food rich in amino acids
Food rich in amino acids

Amino Acids

Combined compounds of Amino Acids form proteins.

Our body carries out many useful functions due to these combined amino-acids such as building muscles, causing chemical reactions in the body or transporting nutrients, and their deficiency can be problematic.

Some of the symptoms from a low level of amino acids include decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children, and many other health issues.



Did you know that iron deficiency is more common amongst women?

There are only about three percent of men who are iron deficient whereas about 20% of women generally and 50% of pregnant women suffer from iron deficiency, also mostly known in the form of anemia.

The insufficient number of red blood cells the cause of which is iron deficiency may cause brain fog, irritability, fatigue, depression.

In order to avoid this, you must get your sufficient amount of red meat, fish, and poultry.



Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement.

Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies. Its presence helps us control inflammation and boosts our immune system.

According to NIH’s recommendations, a daily intake of 11mg of zinc is recommended for adult men and 8mg for adult women.

Otherwise, symptoms that may derive as a result of Zinc deficiency, include but are not limited with: growth retardation, loss of appetite, and impaired immune function.

In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturity, impotence, hypogonadism in males, and eye and skin lesions.

If you feel that you are effected by any of these problems, please consult a health professional.

Photos: Shutterstock

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Take On The Veganuary Challenge This January

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