You might think you eat too much to possibly have a nutritional deficiency, but naturopath Sara Celik says that deficiencies are actually fairly common. Keep reading to find out if your diet is nutritionally deficient and what you can do about it.

Q: Are nutritional deficiencies a problem in Canada?

A: Yes, very much so and this is particularly unfortunate [because] Canada is a "first world" nation. In Canada, as with the rest of the western world, there is an abundant quantity of food but much of it is heavily processed and, as a result, nutritionally empty. The average North American diet relies heavily on junk foods (muffins, chips, cookies) and "convenience" meals like fast foods, microwave dinners or other "instant foods" that are loaded with salt, sugars and unhealthy fats and have essentially had nutrition removed from them. In addition, even non-organically grown "healthy" foods have significantly reduced nutritional profiles because they are grown in depleted soils that are heavily saturated with pesticides that end up making their way into our bodies.

Q: How can we be nutritionally deficient if we eat so much?

A: As with many things, it's a matter of quality over quantity. Today, we have a lot of food that, as a result of depleted soil, heavy pesticide use and even heavier processing, is nutritionally empty. The key to balanced nutrition is not only in how much food we consume, but also the quality of the food that we eat.

Q: How can you tell if you have a nutritional deficiency?

A: Nutritional deficiencies can present in a number of ways, including physical changes in hair, skin and nails, as well as changes in sleep, energy levels and the onset or worsening of things like headaches. Nutritional deficiencies can be the underlying cause in any number of conditions, or may be present without any major symptoms at all. Since nutritional deficiencies can be difficult to detect, it's important to see your natural health care professional not only when you're sick, but for periodical follow-ups to ensure that you're in a state of optimal health.

Every day, your body is trying to share information with you about how it's doing and what it needs (or needs to get away from) to stay healthy. Such communication is extremely valuable and should be recognized and respected as such. By listening to your body, you may be able to identify a problem before it becomes more serious.

Q: If you suspect you are nutritionally deficient, how can you fix it? Any tips or shortcuts like certain nutritionally dense foods?

A: This depends a lot on the specific deficiencies of the individual, along with any preexisting health conditions that may be interacting with and exacerbated by a nutritional deficiency. However, there are certain "powerhouse" foods that everyone could use more of to improve their nutritional profiles. These are foods that have a high antioxidant (ORAC) value, including blueberries, red cabbage, cranberries, spinach, plums, prunes, avocados, rapini, kidney beans and pecans, to name a few. Adding a few of these foods to your regular diet is a great first step towards a more nutritionally balanced lifestyle.

For more foods that pack a powerful punch and tips on how to boost your diet's nutritional value, check out the following articles from ThatsFit.ca:

The 10 best superfoods to add to your diet
Health benefits of cruciferous vegetables
The amazing power of phytonutrients
The Hormone Diet: 10 simple tips for health and happiness