4. Magnesium helps regulate blood pressure, ensures a strong immune system and maintains bone strength.
Symptoms of magnesium deficiency include cancer, a compromised immune system, diabetes, vitamin K deficiency, depression, asthma, body spasms or tics, heart disease, erectile dysfunction, and migraines.
Good sources of magnesium include nuts such as almonds, cashews, and peanuts; spinach; edamame; black peas; halibut; and oatmeal. The health benefits don't end there -- beans and lentils are high in fiber and proteins. Nuts and fish help stave off heart disease because they are excellent sources of unsaturated fats.
5. Calcium helps maintain strong bones and controls muscle and nerve functions similar to potassium’s role in nerve impulse transmission. Studies suggest that calcium is good for heart and artery health as well. It could also lower the risk of breast and other types of cancer.
Signs of very low calcium levels include abnormal heart rhythms, poor appetite, fatigue, and muscle cramps.
Good sources of calcium are milk, dark, leafy greens, calcium-fortified orange juice, yogurt, enriched tofu, fortified cereal and low-fat cheeses like ricotta. Milk and its products are great sources of protein and potassium.
6. Vitamin B12 aids in building neurotransmitters for brain and limb nerve impulses. This deficiency is becoming more common with the increase in people who are vegans and those who have had weight-loss surgery.
Symptoms of severe deficiencies are problems with walking and balance, weakness, anemia, numbness in hands, feet and legs, memory loss, hallucinations and paranoia.
Vitamin B12 primarily comes from animal sources. Fish, chicken, yogurt and milk are good sources. Vegans may want to eat B12-fortified foods like non-dairy milk, meat substitutes and breakfast cereals.