Billions Aren’t Getting Enough of 7 Essential Nutrients: Here’s How to Improve Your Diet

By | September 12, 2024
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A recent study reveals that many people worldwide are missing out on seven critical nutrients. Here’s a breakdown of the findings and tips on how to ensure you’re getting these essential nutrients in your diet.

What the Study Found

  • Global Deficiencies: More than 5 billion people lack adequate iodine, vitamin E, or calcium. Additionally, over 4 billion people are not getting enough iron, riboflavin, folate, or vitamin C.
  • Study Details: Published on August 29 in The Lancet Global Health, this research analyzed nutrient intake across 185 countries, covering 99.3% of the global population.

Why These Nutrients Matter

  1. Calcium: Essential for strong bones and overall health.
  2. Folate: Important for cell growth, particularly during pregnancy.
  3. Iodine: Crucial for thyroid function and brain development.
  4. Iron: Necessary for oxygen transport in the body and growth.
  5. Magnesium: Supports muscle and nerve function, blood pressure, and protein synthesis.
  6. Niacin: Key for nervous and digestive system health.
  7. Riboflavin: Important for energy metabolism and maintaining healthy skin and hair.

Differences by Gender and Region

  • Women: More likely to be low in iodine, vitamin B12, iron, and selenium.
  • Men: More likely to be low in magnesium, zinc, thiamin, niacin, and vitamins A, B6, and C.
  • Regional Variations:
    • India: High deficiencies in riboflavin, folate, and vitamins B6 and B12.
    • South and East Asia, Sub-Saharan Africa, and the Pacific: Calcium intake is particularly low.

Study Limitations

  • Supplement Use: The study doesn’t consider the impact of supplements or fortified foods, which could influence nutrient levels.
  • Potassium: Not included in the study, despite its importance for heart health.
  • Data Gaps: Limited data on individual dietary intake can affect the accuracy of the study’s findings.
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Tips for Boosting Nutrient Intake

Consult with dietitians or doctors to assess your nutrient levels and address deficiencies. Here’s how to include these essential nutrients in your diet:

  1. Calcium
    • Sources: Dairy products, fortified plant milks (soy, almond, rice), dark leafy greens, tofu, sardines, salmon, tahini, fortified orange juice.
  2. Folate
    • Sources: Dark green vegetables, beans, peas, lentils, enriched grains like bread, pasta, rice, and cereal.
  3. Iodine
    • Sources: Fish, seaweed, shrimp, dairy products, eggs, iodized salt.
  4. Iron
    • Sources: Oysters, duck, beef, sardines, crab, lamb, fortified grains, spinach, artichokes, beans, lentils, dark leafy greens, potatoes.
  5. Magnesium
    • Sources: Legumes, nuts, seeds, whole grains, green leafy vegetables, fortified cereals.
  6. Niacin
    • Sources: Beef, chicken, marinara sauce, turkey, brown rice, pumpkin seeds, salmon, fortified grains.
  7. Riboflavin
    • Sources: Eggs, dairy products, meats, grains, green vegetables.

Conclusion

The study highlights the importance of a balanced diet that includes a variety of nutrient-rich foods. By making sure you get these essential nutrients, you can support your overall health and well-being.