Four Key Nutrients Two-Thirds of Adults Are Deficient in: ‘Scaring’

Around two-thirds of adults worldwide are not getting enough of four key nutrients, new research shows.

The results, published in the journal Lancet World Health, They are part of a wider study investigating worldwide deficiencies in 15 critical micronutrients and the implications for human health.

“These results are alarming,” Ty Beal, senior technical specialist at the Global Alliance for Improved Nutrition and one of the study’s co-authors, said in a statement.

“Most people – even more than previously thought, across all income regions and countries – are not consuming enough of multiple essential micronutrients. These gaps affect health outcomes and limit of human potential on a global scale,” Beal said.

The study analyzed data from the World Nutrition Database, the World Bank and dietary surveys to estimate nutrient intakes for 15 key vitamins and minerals across 185 countries. From these results, they found that more than 5 billion people worldwide are not getting enough iodine, vitamin E or calcium from their food, and more than 4 billion are not getting enough iron.

But why are these nutrients so important, and what foods can we eat to make sure we’re getting enough?

Iodine

Iodine is an essential mineral that our bodies need to make thyroid hormones. These hormones play an important role in regulating our metabolism, which 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 is not getting enough of it, at least from diet.

It is important to point out that the study did not include nutrient intake through fortification and supplementation, which is what 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 dietary allowance for iodine is 150 micrograms per day and 220 micrograms per day for pregnant women, with a recommended upper limit of 1,100 micrograms. So what foods can you eat to achieve these recommendations?

• Cod fish is particularly high in iodine, with about 146 micrograms in one serving, according to the National Institutes of Health.
• Seaweed – two tablespoons of dried nori contain 116 micrograms.
• Dairy – one serving of plain Greek yogurt contains about 87 micrograms, and a cup of skimmed milk contains 84 micrograms.
• Eggs—a large hard-boiled egg contains 31 micrograms.
• Shrimp-3 ounces contains 13 micrograms.

In the United States, many foods are also fortified with iodine, including certain breads and iodized salt.

Vitamin E

Vitamin E is a fat-soluble vitamin that plays an important role in clearing reactive waste products from metabolic reactions (called free radicals), which can damage our cells. It is also involved in supporting our immune system and communication between our cells.

The recommended dietary allowance for vitamin E is 15 milligrams, with an upper limit of 1,000 mg.

Serious vitamin E deficiency is rare in the United States, but previous research has shown that most Americans are not getting their recommended daily intake. According to new research, 67 percent of adults worldwide are not getting enough of this essential vitamin from their diets. Fortunately, there are many foods to choose from to help you achieve your daily goals:

• Seeds – 1 ounce of dry roasted sunflower seeds contains 7.4 mg, almost half your daily goal.
• Nuts- 1 ounce of dry-roasted almonds contains 6.8 mg, and 1 ounce 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 cooked has 1.9 mg.
• Broccoli – half a cup cooked provides 1.2 mg.
• One kiwi has 1.1 mg (and 71 percent of your daily vitamin C intake while you’re at it).

Because vitamin E is fat-soluble, you’ll get the most benefit from these foods if you eat them with something rich in healthy fats, such as avocado, oily fish or olive oil.

Calcium

Calcium plays a major 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 are not getting enough of it from their diets.

The recommended dietary allowance for adults under the age of 50 is 1,000 mg daily, rising to 1,200 among those over 50. More than 2,500 mg per day can cause gastrointestinal problems and your risk of heart disease may increase, but this is difficult to overcome. limit from diet alone.

In the United States, about 72 percent of our calcium intake comes from dairy products—a serving of plain yogurt contains about a third of your daily recommendation, and a cup of milk contains about one quarter—but there are other sources as well. :

• Oily fish – 3 ounces of sardines contains 325 mg of calcium, or a quarter of your daily recommendation. The same amount of salmon provides 181 mg.
• Soybeans – half a cup of cooked soybeans contains 131 mg.
• Green leafy vegetables – half a cup of cooked spinach contains 123 mg, and one cup of cooked kale contains 94 mg.
• Chia seeds – one tablespoon of chia seeds contains 76 mg.
• Beans – half a cup of canned pinto beans contains 54 mg.

The amount of calcium we can absorb varies between different foods, and your body needs adequate levels of vitamin D to absorb it.

Iron

Our bodies need iron to carry oxygen through our blood. It also plays a vital role in muscle metabolism, physical growth, brain development and hormone production, among other things.

Iron deficiency, also known as anemia, affects about 4 million to 5 million Americans each year, according to research published in the online journal PLOS One. Menstruating women are particularly at risk of iron deficiency, often marked by fatigue, lightheadedness, cold sensitivity and shortness of breath.

The recommended dietary allowance for adults is 8 mg daily 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 from their diets.

Foods rich in iron include:

• Shellfish – 3 ounces of oysters contains 8 mg of iron, 100 percent of the recommended daily intake for men and almost half the recommended intake for women.
• Beans – one cup of white beans contains 8 mg of iron, and 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 – 3 ounces of beef contains 2 mg.

Many breakfast cereals are also fortified with iron.

Reference

Passarelli, S., Free, CM, Shepon, A., Beal, T., Batis, C., & Golden, CD (2024). Global estimation of dietary micronutrient insufficiency: a modeling analysis. The Lancet Global Health.

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