A recent study reveals that many people around the world aren’t getting enough of seven crucial nutrients. Here’s what you need to know and how you can improve your diet.
Study Findings
- Widespread Deficiencies: Over 5 billion people are not getting enough iodine, vitamin E, or calcium. Additionally, more than 4 billion people are low in iron, riboflavin, folate, or vitamin C.
- Research Overview: Published on August 29 in The Lancet Global Health, this study looked at nutrient intake across 185 countries, representing 99.3% of the global population.
Why These Nutrients Matter
- Calcium
- Importance: Vital for strong bones and overall health.
- Sources: Dairy products, fortified plant milks (soy, almond, rice), dark leafy greens, tofu, sardines, salmon, tahini, fortified orange juice.
- Folate
- Importance: Essential for cell growth, especially during pregnancy.
- Sources: Dark green vegetables, beans, peas, lentils, enriched grains (bread, pasta, rice, cereal).
- Iodine
- Importance: Crucial for thyroid function and brain development.
- Sources: Fish, seaweed, shrimp, dairy products, eggs, iodized salt.
- Iron
- Importance: Needed for oxygen transport and growth.
- Sources: Oysters, duck, beef, sardines, crab, lamb, fortified grains, spinach, artichokes, beans, lentils, dark leafy greens, potatoes.
- Magnesium
- Importance: Supports muscle and nerve function, blood pressure, and protein synthesis.
- Sources: Legumes, nuts, seeds, whole grains, green leafy vegetables, fortified cereals.
- Niacin
- Importance: Important for the nervous and digestive systems.
- Sources: Beef, chicken, marinara sauce, turkey, brown rice, pumpkin seeds, salmon, fortified grains.
- Riboflavin
- Importance: Helps with energy metabolism and maintains healthy skin and hair.
- Sources: Eggs, dairy products, meats, grains, green vegetables.
Gender and Regional Differences
- 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 Insights:
- India: High deficiencies in riboflavin, folate, and vitamins B6 and B12.
- South and East Asia, Sub-Saharan Africa, and the Pacific: Notable lack of calcium.
Study Limitations
- Supplement Use: The study didn’t account for supplements or fortified foods, which might affect actual nutrient intake.
- Potassium: Not included in the study despite its importance for heart health.
- Data Gaps: Limited data on individual dietary intake affects the accuracy of the study.
Improving Your Diet
To ensure you’re getting enough of these essential nutrients:
- Consult Professionals: Talk to a dietitian or doctor if you suspect deficiencies.
- Eat a Balanced Diet: Incorporate a variety of nutrient-rich foods into your meals.
Key Takeaway
The study underscores the need for a diet rich in essential nutrients to support overall health. By focusing on these key nutrients, you can enhance your well-being and prevent deficiencies.