Follow by Email

Sep 9, 2016

Forty Percent of the Population Has Nutritional Deficiencies

Nutritional deficiencies have become a major issue because our soils are depleted in minerals required for nutritionally dense foods. Based on the National Health and Nutrition Examination Survey more than 40 percent of adults have low levels of vitamin A, C, D and E, calcium and magnesium for their age and gender.  Vitamin deficiencies are common in teenagers 14-18 year old, and younger children are often low in calcium, vitamin D and E.  Most people do not get enough calcium in their diets which can be a main cause of osteoporosis. ( In addition, many people are on pharmaceutical medications for health issues that may be nutritional deficiencies.  Nutritional deficiencies are also known side effects for many pharmaceuticals. This is why everyone should take a good multiple vitamin.

Some of the main nutritional deficiencies include the following:

  • Vitamin B6 and folate especially if the person has been on birth control pills.  Many people with anxiety and/or depression can be deficient in B6 and folate.  And they may have methylation issues in which they do not absorb normal B6 or folate.  Individuals with high homocysteine levels are deficient in methylated B6 and folate.
  • Vitamin B 12 deficiency is common especially in the elderly and if an individual is fatigued and has memory, neurological or mood issues.  Vegetarians and individuals with high homocysteine may have B 12 deficiencies.   Blood test are not accurate for B 12 deficiencies. 
  • Vitamin D is our sunshine vitamin.  It also regulates inflammation in the body.  About eighty percent of the patients I see are deficient in vitamin D.  Blood test are recommended for vitamin D because it is a fat soluble vitamin which stays in our systems longer so when you take too much it can cause problems.  Vitamin D can prevent asthma, flu, osteoporosis, breast cancer, prostate cancer and colon cancer.
  • Magnesium is the number one mineral deficiency today.  It can help with muscle aches, pain, constipation and even sleep.
  • Iron deficiency is common in menstruating women, children with insufficient diets, athletes, individuals with celiac disease and the elderly.  Low energy and depression are common signs of anemia.  In fact, studies show that 1 in 10 Hispanic children are anemic.  This can affect concentration and performance in school.

Studies show that nutrition can play a key role in the onset as well as the severity depression. Many individuals who are depressed, or have other mental illnesses, often have a poor appetite, skip meals, and crave sugar. The general population in many Asian and American countries show deficiencies in many nutrients, especially essential vitamins, minerals, neurotransmitters and omega-3 fatty acids. Many times correcting the nutritional deficiencies will improve mental states such as depression, bipolar disorder, schizophrenia, eating disorders and anxiety disorders, attention deficit disorder/attention deficit hyperactivity disorder (ADD/ADHD), autism, and addiction.  Most prescription drugs used for mental health, including the common antidepressants lead to side effects.  This usually causes the patients to skip taking their medications. (Nutritional therapies for mental disorders. Nutr Jr. 2008)

Our immune systems are depleted.  This is evident when I do white blood cell labs on my patients.  The white blood cells are our immune system and they are low in most patients I test.  This is because our immune system is always fighting viruses, bacteria, parasites, chemicals and free radicals in our environment.  So to protect our immune systems we need the antioxidants Vitamin A, C, D, E and selenium. If an individual gets repeated colds, they probably are low in antioxidants.  Antioxidants help prevent cancer and heart disease.
Since there are so many nutritional deficiencies we all should be taking a good multiple vitamin. It is like buying an insurance policy for our health.  Prevention can help one avoid a lot of unnecessary health issues and unnecessary medications.  If you feel you have any of the symptoms above, you should go to a doctor who specializes in nutritional deficiencies because you may need a higher dose of a vitamin then what is in a multiple vitamin.   What should I look for in a good multiple vitamin?  You should be taking a vitamin with no added sugar, food sources, coloring or preservatives.  It should only contain vitamin and minerals with no herbs or supplements.  Vitamins and minerals should always be taken with a meal for better absorption.  For a recommendation on dosages of a multiple vitamin see the Riverwalk Natural Health blog. (

Dr. Deborah Wiancek is a naturopathic physician who has a family practice at the Riverwalk Natural Health Clinic & Pharmacy for 18 years.  She can be reached at 970-926-7606 or Visit or follow

Sep 1, 2016

Mango Curry

  • 1 1/2 Tbsp (22 g) coconut oil (or avocado or grape seed oil)
  • 1 shallot, minced
  • 2 Tbsp (12 g) minced fresh ginger
  • 2 Tbsp minced garlic (1 Tbsp or 6 g)
  • 1 Thai red chili (or serrano pepper), stem removed and thinly sliced with seeds
  • 3 Tbsp (60 g) red curry paste
  • 2 14-ounce (414 ml) cans light coconut milk (sub 1 can of full fat for extra creamy texture)
  • 1/4 tsp sea salt, plus more to taste
  • 2-3 tsp tamari or soy sauce
  • 2 tsp ground turmeric
  • 1 red bell pepper, seeds and stem removed, cut into bite-size pieces
  • 1/2 zuchinni, cut into bite-sized pieces
  • 1 carrot, cut into bite-sized pieces
  • 1 ripe mango, cubed
  • 1/4 cup (30 g) roasted cashews or almonds
  • 1 lemon, juiced
FOR SERVING optional
  • Lemon wedges
  • Thai (or regular) basil, or fresh cilantro, for serving
  • Brown rice or quinoa
  • Steamed broccoli

  1. Heat a large cast iron or metal skillet with a high rim over medium heat. Once hot, add coconut oil, shallot, ginger, garlic, and pepper. Add a pinch of sea salt and sauté for 2-3 minutes, stirring frequently.
  2. Add red curry paste and stir, and cook for 2 minutes more.
  3. Add coconut milk, sea salt, tamari, turmeric and stir. Bring to a simmer over medium heat.
  4. Once simmering, add remaining vegetables and slightly reduce heat. You want a simmer, not a boil, which should be around low to medium-low heat.
  5. Cook for 5-10 minutes, stirring occasionally, to soften the vegetables, and infuse them with curry flavor.
  6. At this time also taste and adjust the flavor of the broth as needed. 
  7. Once the broth is well seasoned and the peppers are softened, add mango, cashews and lemon juice, and simmer for 3-4 minutes more over low to medium-low heat.
  8. Serve over rice or quinoa