Gluten-Free Heaven Australia - October 2017

whether vitamins, minerals, fish oils,
glucosamine, isoflavones or herbal remedies.
“Many people taking a food supplement
or herbal remedy are also taking at least one
prescribed drug.
“In fact, the popularity of complementary
medicine has now increased to the extent that
30% of people use them at the same time as
conventional medications.
“Although the risk of serious interactions
between vitamins, minerals and prescribed
drugs is low, many drugs appear to deplete
body stores of vitamins and minerals and,
in these cases, a replenishing supplement is
desirable – but are you taking the right one?
“Many popular dietary ingredients
also deplete levels of certain vitamins
and minerals and can interfere with the
absorption of food supplements.”

Physical signs and

symptoms What could it be? Foods that can help

Cracking lips Iron and/or vitamin C deficiency Red meat, red capsicums, kale, tofu, fresh salmon

Persistent dandruff Biotin or vitamin B7 plus deficient in essen-tial fatty acids Almonds, peanut butter, sunflower seeds, lemons

Thinning hair Could be mild iron and vitamin C deficiency Kiwi fruit, strawberries, red kidney beans, eggs

Psoriasis Vitamin D deficiency plus mixed vitamin B, zinc and essential fatty acid deficiency Prawns, fresh tuna, mushrooms, sunflow-er seeds

Itchy/dry skin Omega-6 essential fatty acid deficiency

Pine nuts, sesame seeds, turkey mince,

crab

Acne Possible zinc deficiency Spinach, cashew nuts, cocoa powder, lean pork

White spots on nails Could be lack of zinc or iron

Mushrooms, chickpeas, dried apricots,

flaxseed

Split brittle nails Iron deficiency Chicken liver, pistachio nuts, lentils, feta

cheese

Red greasy skin

at side of nose

Sign of vitamin B2 (riboflavin) and or

vitamin B6 and/or zinc deficiency

Almonds, mackerel, asparagus, black

beans

Recurrent mouth ulcers,

sore tongue

Iron, folic acid, and vitamin B12, B3

deficiency Pak choi, avocado,trout, raisins

Bad breath Poor oral hygiene but can be linked to gut

health as well as iron deficient

Peas, fortified breakfast cereals, adzuki

beans, pumpkin seeds

Headaches Magnesium, plus could be vitamin B12 and B6 as well dietary factors Prunes, banana, fortified soy milk, eggs

Lost sense of taste Possible zinc deficiency Red meat, yoghurt, red kidney beans, cashew nuts

Depression

Low in vitamin B, vitamin D, magnesium

deficient as well as low in essential fatty

acids

Kale, mushrooms, barley, quinoa

Low mood Vitamin D as well as the B vitamins and magnesium Salmon, avocado, French beans, mushrooms

Low libido Can be vitamin D Fortified breakfast cereals, mackerel,

eggs, tofu

Anxiety A whole raft of deficiencies from vitamin D, magnesium, B vitamins and even calcium Milk, bananas, dates, fresh tuna

Stress Magnesium, zinc, essential fatty acids Cocoa powder, prawns, sunflower seeds, dried apricots

Tired all time B vitamins, iron and magnesium deficien-

cies but also underactive thyroid

Brazil nuts, soya beans, chickpeas,

avocado

Can’t sleep/Insomnia Could be deficient in magnesium Pine nuts, sesame seeds, turkey mince, crab

Restless legs Lack of magnesium / iron or folate Dried oregano, dark chocolate, trout

Aching joints

Low levels of magnesium, potassium,

sodium, vitamin B1 and vitamin D if there is

hypocalcaemia (low calcium levels)

Pork, chia seeds, macadamia nuts,

cashew nuts

PMS/PMT Low levels of magnesium and levels of oestrogen Pumpkin seeds, mackerel, wild rice, red meat

Cold hands and feet Could be due to anaemia, so lack of iron Kale, tofu, cumin

What is your body

telling you?

Cracking lips

Iron and/or vitamin C deficiency

Acne

Possible zinc deficiency

Recurrent mouth ulcers,

sore tongue

Iron, folic acid, and vitamin B12, B3

deficiency, B, zinc and essential fatty

acid deficiency

Psoriasis

Vitamin D deficiency plus mixed

vitamin B, zinc and essential fatty

acid deficiency

Tired all the time

B vitamins, iron and

magnesium deficiencies but also

underactive thyroid

Headaches

Magnesium, plus could be vitamin B12

and B6 as well dietary factors

Bad breath

Poor oral hygiene, but can be linked to

gut health as well as iron deficiency

White spots on nails

Could be lack of zinc or iron

Red greasy skin at side

of nose

Sign of vitamin B2 (riboflavin) and or

vitamin B6 and/or zinc deficiency

Aching joints

Low levels of magnesium, potassium,

sodium, vitamin B1 and vitamin D if

there is hypocalcaemia