– Most people – even more than previously thought, in all regions and countries at all income levels – do not consume enough of many essential micronutrients. These gaps negatively impact health outcomes and limit human potential on a global scale, explains Beal.
The study analyzed data from the World Bank’s Global Diet Database and dietary surveys to estimate nutrient intakes for 15 essential vitamins and minerals in 185 countries. Based on these results, it was concluded that more than 5 billion people worldwide do not receive enough iodine.vitamin E or calcium from food, and more than 4 billion do not get enough iron.
But why are these nutrients so important and what foods can we eat to ensure we are getting enough?
Iodine
Iodine is an essential mineral that our bodies need to produce thyroid hormones. These hormones play an important role in regulating our metabolism, which in turn affects our ability to regulate body temperature, heart health, brain development, and body weight, among other things. And yet 68 percent of the world’s population doesn’t get enough of this mineral, at least through their diet.
It is important to note that the study did not examine nutrient intake through dietary fortification and supplementation.which many people in the US rely on to meet their daily nutritional needs.
Interestingly, women were significantly more likely to have inadequate iodine intake compared to men.
The recommended daily intake of iodine is 150 micrograms per day and 220 micrograms per day for pregnant women, and the recommended upper limit is 1,100 micrograms. What foods can you eat to meet these recommendations?
According to the National Institutes of Health, cod is particularly rich in iodine, with a single serving containing about 146 micrograms.
Seaweed – Two tablespoons of dried nori contain 116 micrograms.
Dairy – One serving of plain Greek yogurt contains about 87 micrograms, while one cup of skim milk contains 84.
Eggs – One large boiled egg contains 31 micrograms.
Shrimp – 85 g contains 13 micrograms.
In the United States, many foods are also fortified with iodine, including some types of bread and iodized salt.
Vitamin E
Vitamin E is a fat-soluble vitamin that plays an important role in removing reactive waste products (known as free radicals) that can cause damage to our cells. It is also involved in supporting our immune system and communication between cells.
The recommended intake of vitamin E is 15 milligrams, with an upper limit of 1,000 mg.
Severe vitamin E deficiency in the United States is rare, but previous research has shownMost Americans don’t get the recommended daily dose. According to new research, 67 percent of adults worldwide are deficient in vitamin E. Fortunately, there are plenty of foods to choose from to help you meet your daily goals:
Seeds – One ounce of dry roasted sunflower seeds contains 7.4 mg, or almost half the target daily intake.
Nuts – One ounce of dry roasted almonds contains 6.8 mg, while the same amount of peanuts contains 2.2 mg. Peanut butter is also rich in this vitamin, providing 2.9 mg in two tablespoons.
Spinach – Half a cup of cooked spinach contains 1.9 mg.
Broccoli – Half a cup of cooked broccoli provides 1.2 mg.
Kiwi – One kiwi contains 1.1 mg (71% of the daily intake of vitamin C).
Since vitamin E is fat-soluble, you can get the most benefit from these foods by eating them with foods rich in healthy fats, such as avocado, fatty fish, or olive oil.
Calcium
Calcium plays an important role in bone health, as well as blood circulation, muscle function, hormone secretion and communication in our nervous system. And yet 66 percent of adults worldwide do not get enough of this element in their diet.
The recommended dose for adults under 50 is 1,000 mg per day, increasing to 1,200 mg for those over 50. Consuming more than 2,500 mg per day can cause gastrointestinal problems and potentially increase the risk of heart disease, but it is difficult to exceed this limit based on diet alone.
In the United States, approximately 72 percent of calcium intake comes from dairy products—a serving of plain yogurt contains about a third of the daily recommendation, while a cup of milk contains about a quarter—but there are other sources:
Oily fish – 85g of sardines contains 325mg of calcium, a quarter of the daily recommendation. The same amount of salmon provides 181mg.
Soybeans – Half a cup of cooked soybeans contains 131 mg.
Green leafy vegetables – Half a cup of cooked spinach contains 123 mg, while one cup of cooked kale contains 94 mg.
Chia seeds – One tablespoon of chia seeds contains 76 mg.
Beans – Half a cup of canned beans contains 54 mg.
The amount of calcium we can absorb varies depending on the food, and the body needs adequate levels of vitamin D to absorb it.
Iron
Our bodies need iron to transport oxygen in the blood. It also plays an important role in muscle metabolism, physical growth, brain development and hormone production, among others.
Iron deficiency, also known as anemia, affects 4 to 5 million Americans each year, according to research published in the online journal PLOS One. Menstruating women are particularly vulnerable to iron deficiency, which often results in fatigue, dizziness, sensitivity to cold and shortness of breath.
The recommended dietary intake of iron for adults is 8 mg per day for men, 18 mg for women, and 27 mg for pregnant women, with an upper limit of 45 mg for most adults. However, 65 percent of adults worldwide do not get enough iron in their diet.
Iron-rich foods include:
Shellfish – 85 g of oysters contain 8 mg of iron, which is 100% of the recommended daily intake for men and almost half of the recommended intake for women.
Beans – One cup of white beans contains 8 mg of iron, while one cup of kidney beans contains 4 mg.
Lentils – One cup of cooked lentils contains 6 mg.
Spinach – Half a cup of cooked spinach contains 3 mg.
Beef – 85 g of beef contains 2 mg.
Many breakfast cereals are also fortified with iron.
Text published in the American magazine “Newsweek”. Title, lead and subtitles by the editors of “Newsweek Polska”.
