Most Adults Around The World Are Missing Vital Micronutrients

The study focused on 15 micronutrients and their levels in adults in 185 countries. It broke down the fifteen vital micronutrients—niacin, thiamin, magnesium, selenium, vitamin B12, zinc, vitamin A, iodine, vitamin E, calcium, iron, riboflavin, folate, vitamin C, and vitamin B6—to see not only the average population that was deficient in each micronutrient but also the percentages per region, age range, and gender.

The results showed that billions of adults are not getting the micronutrients they need. The most common deficiencies are in iodine, vitamin E, and calcium, with over 5 billion people globally not getting enough of these three vital micronutrients.

Iodine is incredibly important for those who are pregnant or breastfeeding, as it’s an essential nutrient for childhood development, especially in the brain. It’s also necessary for the thyroid to work properly. However, the study shows that 68 percent of the population isn’t getting the right amount, which is somewhere between 150 to 220 micrograms a day.

Vitamin E is a vital micronutrient used to help clean up free radicals in the body and support the immune system. Roughly 67 percent of people aren’t getting the 15 to 1,000 milligrams recommended daily.

Calcium is another of the vital micronutrients that many people are missing in their regular diet and which helps to keep bones, muscles, and nerves strong and functioning correctly. Anywhere between 1,000 to 1,200 milligrams a day is roughly what people need to take. Most people in the United States get calcium from dairy, but foods like fish, beans, and seeds also contain a high amount.

Iron is another vital micronutrient missing or limited in about 4 billion people’s diets. Iron deficiencies can lead to several health problems, including anemia. Roughly 8 to 45 milligrams are needed per adult, depending on age and gender.

There are a few reasons for these deficiencies in vital micronutrients. One is the foods people eat. Fish, leafy greens, beans, nuts, and seeds are often some of the best options for a meal packed with these essentials. However, it’s not just about what you eat but what you eat it with.

For example, vitamin E is fat-soluble which absorbs best when eaten alongside healthy fats like fish, avocado, or olive oil. For your body to properly absorb calcium, you need a healthy vitamin D. Other times, vitamins can cancel each other out, such as fat-soluble and water-soluble vitamins, magnesium and calcium, and potassium and magnesium.

Changing diets and learning to pair foods together properly is an important part of focusing on nutrition. There is often a fear of fats, especially in the West, but healthy fats help the body absorb nutrition, which is why it’s a good idea to add a little olive oil or avocado to dishes filled with a lot of nutrients. Additionally, sticking to leafy greens, red meats, seafood, beans, seeds, and nuts will ensure you get most of the nutrients you need without much thought.

Source: The Lancet Global Health