Odds are You're Low in These Nutrients

In an era where most have access to foods from all over the world, reportedly 92% of people are deficient in one or more nutrients, which could be holding back their quality of life.

Here is a list compiled from a meta study on PubMed Central of macronutrients, vitamins, and minerals.

Essential Fatty Acids

"Over 68% of adults and 95% of children in the United States do not consume enough omega-3s to meet nutrition needs" 

Fatty acids omega-3 and omega-6 are necessary for brain function, metabolism, and bone, skin, and hair growth. 

Omega-3 can be found in: fish, eggs, soybeans, avocados, and berries.

Omega-6 can be found in: vegetable oils, nuts, and seeds.

A deficiency in one or both of these essential fatty acids can disrupt normal growth patterns in children and lead to "scaly dry rash, reduced wound healing, and increased infection susceptibility," according to the study. In long-term deficiencies, individuals have been shown to have a higher risk of dying from a heart condition.

Vitamin E

"88.5% of the US population do not meet the daily requirement for vitamin E"

Vitamin E is a fat-soluble nutrient that consists of eight compounds: "alpha-, beta-, gamma- and delta-tocopherol, and alpha-, beta-, gamma-, and delta-tocotrienol." The vitamin complex is an anti-oxidant that protects against chronic diseases by eliminating damage by free radicals in the body. The deficiency usually occurs in individuals with genetic conditions or fat malabsorption disorders that inhibit the efficiency of nutrient absorption in adipose tissue. It manifests in vision changes, motor issues, loss of propioception, and full-body weakness. Vitamin E has been found to help prevent diabetes, heart disease, Alzheimers, Parkinson's disease, cataracts, and certain cancers.

The nutrient is found in fortified cereals, animal and dairy products (meat, eggs, cheese, etc.), and leafy vegetables and their oils.

Vitamin D

"94.3% of the US population do not meet the daily requirement for vitamin D"

Vitamin D is fat-soluble and responsible for stimulating the absorption of calcium in the bones, as well as magnesium and phosphorous. Without adequate consumption of vitamin D, children and adults can develop rickets (the bowing of the legs outward), osteomalacia (the softening of the bones), cardiovascular disease, hypertension, and insulin resistance (which is related to diabetes).

The essential nutrient is found in fish, eggs, mushrooms, and fortified cereals and fruit juices/milk. It can also be absorbed through the skin from sun exposure (the UV light); individuals that do not spend at least 30 minutes outside are often deprived of vitamin D. This happens when the sterol 7-DHC absorbs the sunlight's radiation, converts it into D3, the pre-vitamin, and is later transfered to the liver and kidneys to turn into functional vitamin D.

Vitamin K

"66.9% of the US population do not meet the daily requirement for vitamin K"

Vitamin K is essential for the coagulation of blood, also known as blood clotting following any bleed from a paper-cut to a bullet penetrating the skin. Without it, people may bleed excessively, develop osteoporosis, and have an increased risk of developing cardiovascular disease. In infants, however, a vitamin K deficiency can be fatal. If a pregnant mother is on any vitamin K absorption-inhibiting medication, the infant will have "hemorrhagic disease of the newborn" and an elevated risk of developing VKBD: vitamin K deficiency bleeding, which can lead to death up until 6 months of age.

Vitamin K is found in vegetables sch as kale, brussels sprouts, spinach, and broccoli as well as eggs, figs, and blueberries.

Potassium

"98% of Americans don't get enough potassium, and less than 2% meet the recommended minimum daily intake of 4,700 mg"

The US Dietary Guidelines considers potassium a "nutrient of public health concern" because the general American public does not eat nearly enough of the mineral.

Potassium is found in vegetables such as spinach, beets, and potatoes as well as fruits like apricots, avocados, and bananas.

It is responsible for transporting nutrients into cells and exporting waste out of them. It is an intracellular cation, while sodium is the extracellular cation; while most Americans consume a diet in a high excess of sodium (i.e. all processed foods), inadequate consumption of potassium disrupts the fluid dynamic in and out of cells and can lead to many issues such as muscle weakness, fatigue, muscle crams, and low blood pressure.

Calcium

"Overall, more than 40% of the US population do not meet the calcium requirement"

Calcium deficiency, commonly referred to as hypocalcemia, can lead to cataracts in the eyes, teeth damage in the mouth, osteoporosis in the bones, and rickets during the developmental years. In its most extreme cases, brain function can become impaired as well. Milder cases, such as those of 40% of Americans, can present as brittle fingernails, easy bone breakage or fracture, an irregular heartbeat, or achy muscles; however, most deficient in the nutrient do not have symptoms.

Calcium is found in milk, vegetables such as kale, collard greens, and bok choy, and most dairy and animal products.

Written By: Siena

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