Mistake #1: You avoid all animal protein
Vitamin B12, which is essential for energy, is found only in foods that are derived from animals. This nutrient helps regulate your metabolism, and it is an important part of maintaining a healthy brain and nervous system. Fatigue is a classic sign of B12 deficiency! If you're a vegetarian, it is extremely important to make sure to get foods rich in this vitamin. Some sources include fortified cereals, cheese, eggs, whey protein powder (choose natural formulas only), milk and yogurt. It is also advisable to take a high quality b-complex supplement as these foods are rather low in B-12 so consumption needs to be high in order to get enough. I recommend NutraMetrix Isotonix Advanced B-Complex. Click on the link to learn more.
Mistake #2: You're not getting enough manganese and copper
Manganese and copper prevent joint pain, and are both essential for maintaining joint cartilage and flexibility. In many cases, getting enough of these nutrients reverses joint deterioration and eliminates joint pain. Foods high in copper include sesame seeds, unsalted cashews, crimini mushrooms, cooked soybeans, raw sunflower seeds, cooked tempeh, spinach, kale, summer squash, asparague, eggplant and garbanzo beans. Foods rich in manganese include pineapple, brown rice, garbanzo beans, boiled spinach, whole-grain rye, cooked soy beans, whole-grain oats, romaine lettuce, raspberries, strawberries, grapes, garlic, and cooked splet grains.
Mistake #3: You avoid healthy fats
Omega-3 fats are part of your brain's building blocks. If you're not getting enough in your diet, the architecture of your brain becomes weak, and brain function, including memory, deteriorates. Healthy fats include olive oil, coconut oil, fresh canola oil (buy small bottles because this oil goes rancid quickly), olives, avocado, unsalted nuts and seeds, fatty fish such as mackerel, tuna, salmon, and sardines, a high-quality omega-3 supplement, sesame oil, all-natural peanut butter or almond butter, tofu, soymilk, flaxseed,
Mistake #4: You favor packaged foods over whole
Most processed foods do not have enough potassium, which can result in high blood pressure. Eating a balanced diet rich in whole foods including fruits, vegetables, low and non-fat dairy, lean protein sources, whole grains, and health fats can quickly correct the problem and.
Sources: Yahoo Shine May 11, 2011