A deficiency in nutritional terms can cause a whole host of problems. Some of these are caused by circumstances such as outbreaks of Scurvy when sailors spent years at a time at sea and rarely ate anything fresh, another is rickets where lack of Vitamin D was the major culprit. Where once these conditions were prevalent they have now been virtually eradicated in the developed world. New less threatening conditions have taken their places such as digestive disorders, split nails, cramps, arthritis and skin complaints which can be eased through a change of diet.

Here are some symptons of deficiancy and a list of foods for each of the following:

Vitamin A
Vitaim B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Calcium
Sodium
Majnesium
Potassium
Selenium
Iron
Folic Acid

Vitamin A
  Deficiency:         Dry skin & hair, night vision problems, acne, insomnia & weight loss.
  Food Sources:   Cheese, eggs, oily fish, milk and yoghurt

Vitamin B6
  Deficiency:         Anaemia, poor concentration levels, hair loss, acne, arthritis, irritability & appetite loss.
  Food Sources:   Brown rice, fish, butter, wholegrain, liver & soya.

Vitamin B12
  Deficiency:         Confusion, anaemia, depression, moodiness, headaches & digestive disorders.
  Food Sources:   Liver, meat, egg yolk, poultry & milk.

Vitamin C
  Deficiency:         Bleeding gums, tiredness, irritability & bruising easily.
  Food Sources:   Citrus fruits, tomatoes, green peppers & potatoes.

Vitamin D
  Deficiency:         Diarhoea, osteoporosis & rickets.
  Food Sources:   Oily fish, eggs, cereals, bread & sunlight

Vitamin E
  Deficiency:         Loss of co-ordination and balance & reflex reduction.
  Food Sources:   Almonds, hazlenuts, sunflower oil, sweet potatoe & mayonaise

Vitamin K
  Deficiency:         Blood unable to clot leading to excessive bleeding.
  Food Sources:   Leafy green vegetables, vegetable oils & cereals.

Calcium
  Deficiency:         Muscle aches, osteoporosis, abnormal heart beat
  Food Sources:   Soya, peanuts, sunflower seeds, green vegetables, salmon, dried beans & walnuts

Sodium
  Deficiency:         Confusion. coma, vomitting, seizures and apetitle loss
  Food Sources:   Vegetables, carrots, bacon, kidney & shellfish

Magnesium
  Deficiency:         Dizziness, irregular heart beat, anxiety, physological problems, asthma, chronic fatigue & muscle                             irritability
  Food Sources:   Green leafy vegetables, wholegrain, nuts and egg yolk.

Potassium
  Deficiency:         diarhoea,vomitting & thyroid problems.
  Food Sources:   Potatoes, bananas, sunflower seeds, green leafy vegetables & citrus fruits

Selenium
  Deficiency:         Decreased thyroid function & enlarged heart.
  Food Sources:   Meat, fish & cereals.

Iron
  Deficiency:         Anaemia, brittle nails, constipation & fatigue.
  Food Sources:   Red meat, dried fruits, whlegrains & nuts.

Folic Acid
  Deficiency:         Increased risk of birth defects, insomnia, appetite loss & shortness of breath.
  Food Sources:   Bananas, brocolli, asparagus, bread, nuts, oranges & cereal.