10 Warning Signs of a Deficiency in Vitamins

5 – Constipation

There are many reasons – at least a dozen – why one is unable to have a bowel movement. Diet-wise, the most common is a shortage of either dietary fiber, magnesium, or both. Both nutrients work to pass food, nutrients, vitamins, and other things through the intestines.

RDI for fiber:

• Males, 18 to 50 years: 30 to 38 grams
• Females, 18 to 50 years: 25 grams
• Females, 51+ years: 21 grams

Sources of fiber:

Almonds, beans, berries, broccoli, Brussels sprouts, chia seeds, cauliflower, flax seeds, green beans, onions, seed husk, sweet potatoes, whole rye.

RDI for magnesium:

• Males, 19 to 30 years: 330 to 400 mg
• Males, 31+ years: 350 to 420 mg
• Females, 19 to 30 years: 255 to 310 mg
• Females, 31+ years: 265 to 320 mg

Sources of magnesium:

Fruit (e.g., avocados, bananas, dried apricots), nuts (e.g., almonds and cashews), peas, seeds, soy (e.g., soy flour and tofu), and whole grains.

Click on the next page button to see more…