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Most People Aren’t Getting Enough of These 7 Nutrients – Are You?
When people think about nutrition, most tend to focus on the big stuff: calories, proteins, carbs, and fats. Essential vitamins and minerals our bodies need to function properly, also known as micronutrients, are often ignored. This neglect has consequences, however, and a recent study found that more than 5 billion people worldwide aren’t getting enough key micronutrients, putting them at risk for serious health problems.
What Nutrients Are Missing?
There are many different kinds of these important micronutrients, and they play crucial roles in everything from brain function to immune health. Here are some of the study’s findings on the more prominent ones:
Why Are So Many People Deficient?
Micronutrient deficiency isn’t just a problem in developing nations, even in countries like the United States where food is abundant, many people still don’t get the nutrients they need. One reason is that some lower income communities in the US live in “food deserts”. A "food desert", as defined by the United States Department of Agriculture (USDA), is a place with low levels of access to stores selling healthy and affordable foods.
Another big reason is the rise of ultra-processed foods, which have lots of calories but not enough important vitamins and minerals. Having easier access to these less nutritious foods makes it harder to get enough magnesium, zinc, and other key minerals.
How Can You Get More Micronutrients?
While supplements can help, the best way to improve micronutrient intake is through a well-rounded diet. Here are some foods you can add to your shopping list to boost key nutrients:
Nutrient
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Seaweed
- Eggs
- Iodized salt
- Almonds
- Avocados
- Salmon
- Yogurt
- Sardines
- White beans
- Steak
- Spinach
- White beans
- Lean beef
- Broccoli
- Eggs
- Oranges
- Spinach
- Quinoa
- Oranges
- Red peppers
- Broccoli
Iodine
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Seaweed
- Eggs
- Iodized salt
Vitamin E
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Almonds
- Avocados
- Salmon
Calcium
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Yogurt
- Sardines
- White beans
Iron
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Steak
- Spinach
- White beans
Riboflavin
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Lean beef
- Broccoli
- Eggs
Folate
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Oranges
- Spinach
- Quinoa
Vitamin C
What can happen if you’re deficient in this nutrient?
Food groups to focus on
Additional grocery list suggestions
- Oranges
- Red peppers
- Broccoli
Micronutrient deficiencies affect billions of people worldwide, leading to serious health risks. Understanding where these gaps exist can help you take action to improve your own well-being.
The good news? Small changes in diet can make a big difference in making sure people get the nutrients they need to thrive.
CONTRIBUTING EXPERT
Chandar Abboy, MD
Dr. Abboy is a physician board-certified in internal medicine, pulmonary disease, critical care medicine, and sleep medicine. He is a Principal Investigator at Care Access, overseeing multiple clinical trials.
DISCLAIMER
The information provided on Care Access is intended for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Our products and content are not intended to diagnose, treat, cure, or prevent any disease.
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