Fortunately , checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test . I believe this is one of the most important tests that everyone should have done on a regular basis as part of a preventive , proactive health screen . The test measures the carrier molecule of iron , a protein found inside cells called ferritin , which stores the iron . If your ferritin levels are low , it means your iron levels are also low .
The healthy range of serum ferritin lies between 20 and 80 ng / ml . Below 20 is a strong indicator that you are iron deficient , and above 80 suggests you have an iron surplus . The ideal range is between 40 to 60 ng / ml .
This test saved my dad ' s life some two decades ago when I discovered he had a ferritin level close to 1,000 . It was because he has beta-thalassemia . With regular phlebotomies , his iron levels normalized , but the high iron levels damaged his pancreatic islet cells and now he has what is called " bronze " diabetes that requires the use of insulin . I inherited beta-thalassemia from him so I ’ m quite familiar with this issue .
I keep my iron levels normal by removing about a pint of blood a year , extracted over a few dozen deposits . Considering the dangers of elevated iron levels , I strongly encourage you to be screened annually for this , as it is so much easier to prevent iron overload than it is to treat it .
# 11 : Choline
Choline15 is a B vitamin known for its role in brain development . It ’ s a precursor to the neurotransmitter acetylcholine , which plays a role in both muscle control and memory . Choline is also important for the health of your cell membranes , and has anti-inflammatory properties . An estimated 90 percent of the US population may be deficient in choline . 16 Some of the symptoms associated with low levels include memory problems , lethargy , and persistent brain fog . Your body can only synthesize small amounts of this nutrient , so you need to get it from your diet . Animal foods like organic pastured eggs and grass-fed meat are some of the best sources of choline , so if you ' re a vegan or vegetarian who does not consume any animal foods , you may be at particular risk of deficiency . Other good sources of choline17 include beef liver , wheat germ , Brussel sprouts , broccoli , wild-caught salmon , and raw milk .
Tips to Supercharge Your Diet with Nutrients
As much as possible , I recommend getting the nutrients your body needs from whole foods . This means minimizing processed foods as much as possible and instead focusing on healthy fats , fresh produce , grass-fed meats and pastured poultry , raw dairy products , organic freerange eggs , nuts , and seeds , and , if you ’ re healthy , moderate amounts of fruit . That being said , there are a few tricks to get copious amounts of nutrients with little effort . You ’ ll still need to eat a variety of foods to get the wide range of nutrients your body needs , but the tips that follow will give you an excellent start :
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