Are you getting enough nutrients? Find out what 5 billion people are missing

Are you getting enough essential vitamins and minerals? Micronutrient deficiencies may be more common than you think and can affect your health.

In a recent study lance It is estimated that more than half of the world’s population lacks essential nutrients in their diet.

Research Results

Researchers analyzed data from 31 countries. They then used these patterns to estimate intakes of 15 important nutrients for different age and gender groups in 185 countries.

This ultimately helped us estimate how many people worldwide may be deficient in these nutrients.

According to their calculations, more than half of the world’s population is not getting enough of seven essential micronutrients.

In particular, more than 5 billion people may not be consuming enough.

• Iodine (68%)
• Vitamin E (67%)
• Calcium (66%)

And more than 4 billion people may not be consuming enough.

• Iron (65%)
• Riboflavin (55%)
• Folic acid (54%)
• Vitamin C (53%)

The study also examined nutrient intake by gender. Here’s what’s suggested:

• Women are more likely than men to have iodine, vitamin B12, iron, and selenium deficiencies.
• Men are more likely than women to be deficient in magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamine (B1), and niacin (B3).

Why it matters

Researchers note that these nutrient intakes are only estimates and may overestimate some deficiencies. However, the study highlights a global public health problem.

Even in developed countries, many people are deficient in at least one essential nutrient.

Iron deficiency is most prevalent, especially in young children and premenopausal women.1).

The body needs trace nutrients in small amounts, but they are essential for optimal health.

Micronutrients also play an important role in metabolic health by influencing metabolism and body weight.2). It is also important to maintain adequate micronutrient levels for mental health and mood support (3).

If certain micronutrients are too low, our bodies cannot function properly. This increases the risk of diseases such as cancer, diabetes, and heart disease.1).

But addressing micronutrient deficiencies is not just about avoiding illness or disease. Consuming sufficient micronutrients helps support daily energy levels and physical function (4).

Ultimately, your vitamin and mineral levels affect your daily life and long-term health.

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Understanding the 7 Nutrients of Concern

Knowing the specific roles of micronutrients in our bodies can help guide our dietary choices and motivate us to meet our nutrient requirements.

Below is a brief overview of seven micronutrients of major interest in global research.

• iodine: iodine It is essential for thyroid health. Deficiency can cause goiter and developmental problems in pregnancy, infants, and children.
• Vitamin E: Vitamin E Acts as a powerful antioxidant. Deficiency can compromise your immune system and heart health.
• calcium: calcium It is important for bone health, along with nerve and muscle function. Insufficient levels can weaken bones and increase the risk of fractures.
• steel: steel It is needed for transporting oxygen in the blood. Iron deficiency can cause iron deficiency anemia, which often causes fatigue and brain fog and, if left untreated, can lead to other serious complications.
• Riboflavin (vitamin B2): riboflavin Helps cells function and convert nutrients into energy. Inadequate levels can cause skin disorders, and severe and long-term riboflavin deficiency can also cause anemia.
• folic acid: folic acid It is needed to build and repair our DNA. Deficiency can cause megaloblastic anemia and ulcers in the mouth. In pregnant women, folic acid deficiency can cause neural tube defects in newborns.
• Vitamin C: Vitamin C Protects cells from free radical damage and supports immune function and collagen production. Prolonged deficiency over several weeks can lead to scurvy, which causes weakness, depression and bleeding gums.

Expert Introduction

Kelsey Costa, MS, RDN She is a registered dietitian and author who provides high-impact nutritional consulting services to leading health brands. She is an influential figure in the field of nutrition communication. Global public health and nutrition education.

How to know if you are lacking

Identifying micronutrient deficiencies can be difficult. Some cause more noticeable symptoms than others.

Additionally, each micronutrient has its own unique deficiency symptoms. Ranging from mild to dangerous.

Common signs of micronutrient deficiency include, but are not limited to, persistent fatigue, frequent illness, and skin, hair, and nail problems.1, 5).

However, keep in mind that other health problems can also cause these symptoms.

If you experience any of these signs or symptoms, consult your healthcare professional. This applies even if you don’t have symptoms but think you may be at risk for nutritional deficiencies.

Even if you are simply curious about your nutritional levels, you can ask your provider to do a blood test or purchase a home nutritional deficiency testing kit. CLIA Certified Laboratory.

What can you do to prevent micronutrient deficiencies?

1. Eat a balanced diet

To prevent nutritional deficiencies, eat a balanced diet. It must be rich in variety, nutritious foodLike whole fruits and vegetables.

2. Promotes a healthy gut

Additionally, it goes hand in hand with a healthy gut and a nutrient-rich diet.

The gut microbiome affects how well we absorb vitamins and minerals.6). Certain vitamins can actually be produced by gut bacteria as well.7).

Likewise, certain micronutrients help healthy gut bacteria thrive.7).

To boost your gut health and micronutrient status, try eating more high-fiber, probiotic foods. Minimize ultra-processed foods, such as refined grains, fast food, and sugary drinks.

If you need some inspiration, try our 7-Day Gut Health Nutrition Plan.

3. Track your food intake

you can use MyFitnessPal App It helps you track many key micronutrients, including fiber, iron, calcium, and vitamin C.

Tracking your intake over time can help you create a clearer picture of your nutrition and discover areas for improvement.

4. Work with a registered dietitian

Working with a registered dietitian can further support your efforts. They provide personalized guidance on incorporating nutrient-dense foods and making lasting dietary changes.

5. Find out if you are at higher risk

A food-first approach is ideal. However, some may need micronutrient supplements due to factors that affect our levels, such as:

• menstruation
• pregnancy
• gastrointestinal disease
• Certain diseases or hormonal disorders
• Restricted diet (vegan or vegan) keto)
• Age (infant, child, elderly)

If you are at higher risk for deficiency, consult a registered dietitian or health care professional. This is especially important if you have health problems or take medications. They can help you evaluate your nutritional needs and determine whether supplements are needed.

Taking too much of some vitamins or minerals can be harmful. So, follow the recommended dosage. Do not combine micronutrient supplements without guidance from a health professional.

The post Are You Getting Enough Nutrients? Find out what 5 billion people are missing. First appeared on the MyFitnessPal blog.