11. Magnesium
According to the Second Nutrition Report, magnesium is underconsumed in the United States, but is not listed as an extreme concern (perhaps a bit surprising, considering how important this mineral is to the body). Magnesium plays a role in 300 biochemical reactions in the human body and is critical for proper muscle function, immune support, bone health, and cardiovascular health.
The trouble with magnesium deficiencies is that most people don’t know they have a deficiency until they’re sick enough to visit the emergency room or urgent care. The symptoms are similar to many other ailments, and the severe symptoms warrant medical attention. The most common symptoms of a magnesium deficiency are:
- Fatigue
- Weakness
- Decreased appetite
- Nausea
- Muscle cramping
- Mood changes
- Osteoporosis
- Irregular heartbeat
- High blood pressure
- Numbness
- Tingling
- Seizures
- Low blood calcium and potassium levels
Magnesium is widely distributed in both plant and animal foods, but more highly concentrated in plant foods. If the food contains fiber, it likely contains magnesium. But when foods are processed (like white flour and white rice), it strips the magnesium out. That’s why a healthy diet of whole natural foods supplies the most magnesium.
Some common magnesium-rich foods include:
- Dark leafy greens
- Bananas
- Nuts
- Avocados
- Beans, peas and other legumes
- Potatoes (with skin)
- Seeds
- Soy products (such as tofu and soymilk)
- Salmon
- Halibut
- Whole grains and oats
- Milk & yogurt
- Dark chocolate
However, only 30% to 40% of the dietary magnesium you consume is typically absorbed and used by the body, which explains the reason why many Americans are deficient in magnesium despite a balanced diet. Experts recommend supplementing your diet with additional magnesium.
12. Potassium
Some estimates put potassium deficiency at 98% of Americans. While that figure may be extreme, the Dietary Guidelines included potassium on their list of serious concerns for a reason — the human body uses potassium for nearly every function it performs, “including proper kidney and heart function, muscle contraction, and nerve transmission.”
Part of the concern could be stemming from the possible causes for potassium deficiency that are quite common, such as depletion due to certain medications (like laxatives or diuretics) and malabsorption due to IBD (like Crohn’s disease and ulcerative colitis).
Symptoms of a severe potassium deficiency include:
- Muscle aches, stiffness, or weakness
- Fatigue
- Muscle cramps or spasms
- GI issues
- Heart palpitations
- Tingling or numbness of the extremities
- Difficulty breathing
- Mood changes
- Increased blood pressure
- Decreased calcium in bones
Fortunately, potassium is very easy to come by, and found in most fruits, vegetables and dairy products, and many favorite foods, including:
- Apricots
- Prunes
- Raisins
- Bananas
- Oranges
- Honeydew
- Cantaloupe
- Squash
- Eggplant
- Pumpkin
- Zucchini
- Potatoes
- Leafy greens
- Tomatoes
- Milk
- Yogurt
- Poultry
- Fish