Mineral Deficiencies: Iron, Calcium, Vitamin B12

MINERAL DEFICIENCIES

The main idea behind raw foods is that cooking food over 118 degrees burns off the majority of the enzymes, nutrients and minerals, making mineral and nutrient deficiencies more and more prevalent. All illnesses can be traced back to a mineral excess or deficiency. By incorporating more and more delicious, raw foods into your diet, you can protect yourself from mineral deficiencies and their nasty side effects. The most common mineral deficiencies include iron, calcium and Vitamin B12.

Iron is the most common deficiency in the world. Iron deficiency leads to anemia, a shortage of health red blood cells. Red blood cells carry oxygen around the body to each of our organs. Symptoms of anemia include fatigue, weakness, poor concentration and restless leg syndrome. More serious symptoms include increased heart rate, murmurs, heart failure and bone deformities. Spinach, green peas, sweet potatoes, broccoli, beets, pumpkin seeds, almonds and walnuts are all great sources of iron. Pair them with foods containing vitamin C for optimum iron absorption.

Calcium is vital for healthy bones, teeth, a normal heart rhythm, proper muscle contraction and relaxation, healthy nerve and hormone function, and blood pressure regulation. Dietary calcium deficiency occurs when a person doesn’t consume enough calcium, which eventually leads to osteoporosis, or thinning and weakening of the bones. Need to add more calcium in your diet? Eat more green, leafy vegetables and nuts!

Like iron, vitamin B12 is also necessary for the production of red blood cells. Vitamin B12 deficiencies also lead to anemia, with weakness and tiredness as symptoms. Nutritional yeast is a good source of B12, especially for people who eat very little animal products. Nutritional yeast has a cheesy taste, and is used in many raw cheeses. B12 is also founds in clams, crabs, turkey, oysters, chicken, salmon, trout and herring.