7. Folate, or folic acid, is very important for women of childbearing age. A pregnant woman with a folate deficiency could mean a decrease in the total number of cells in the developing fetus as well as risking neural tube defects.
Symptoms include poor growth, fatigue, swollen tongue, gray hair and mouth ulcers.
Women who become pregnant should take a daily folate supplement. To find natural sources of folic acid, eat fortified cereals, leafy greens and lentils.
8. Choline is a little-known nutrient important for growing and maintaining healthy cell growth and is a critical component of the structural integrity of a cell wall. It is particularly important for muscle and nerve function and is essential during fetal brain development .
Symptoms include liver, heart and lymphocyte disorders, neurotransmission disturbances, memory, and mood disorders.
Choline is found in eggs, peas and cooked, dry beans. There’s a bonus here, too -- beans and peas are both rich in protein and many nutrients including folate, magnesium and potassium.
Now that you’re aware of the signs of nutritional deficiencies, you’re armed with information to avoid insufficient levels of vitamins and minerals. You can’t go wrong by loading up on nutritious, healthy food, whatever your food orientation – omnivore or vegan.