As soon as autumn comes, we seem to start ailing en masse. Sniffing, sniffling, shivering; as if the sun has literally disappeared from our bodies. Should you still take some extra vitamins? Feeling good about yourself will certainly be better if you get enough essential nutrients. New American research shows that a large part of the global population does not succeed in this. And while a steaming cheese fondue already helps you!
The research was published in the journal The Lancet Global Health. The researchers used data from the Global Dietary Database, the World Bank and nutritional surveys in 31 countries to compare nutritional needs with nutritional intake among the populations of 185 countries. 15 vitamins and minerals were examined: calcium, iodine, iron, riboflavin, folate, zinc, magnesium, selenium, thiamin, niacin and vitamins A, B6, B12, C and E. What did it show? There were significant intake deficiencies for almost all micronutrients.
7 essential nutrients and how to get them
More than five billion people do not take enough iodine, vitamin E and calcium. Four billion people are deficient in iron, riboflavin, folate and vitamin C. In addition, there were differences between genders. For example, men appear to have a greater deficiency of magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin and niacin. Women, on the other hand, do not get enough iodine, vitamin B12, iron and selenium.
We single out seven essential nutrients; the nutrients in which the research showed the greatest deficiencies. Why are they important for good health? And how do you get them in?
1. Iodine
Iodine is important for the production of your thyroid hormones. These ensure healthy growth of your bones and brain, the development of your nervous system and a good metabolism. You get iodine when you eat fish, shrimp, eggs, dairy products and seaweed. Bread and bread with iodized salt also contain iodine.
For example, try making these seaweed chips. Or how about this portion of spaghetti with plenty of garlic shrimp?
2. Calcium
Calcium is especially important for maintaining strong bones, as well as strong teeth. The nutrient also ensures that your nerves and muscles work properly and that your blood can clot properly. Calcium is high in dairy products, such as milk and cheese, but also in soy, almond and rice products, dark leafy vegetables, tofu and salmon.
This sticky salmon dish with honey and garlic is absolutely no punishment for getting more calcium. And absolutely delicious: try the cheese fondue!
3. Iron
You can think of iron as the oxygen for your body. It contributes to the formation of hemoglobin, which is part of your red blood cells and crucial for transporting oxygen in your body. An iron deficiency is no fun, to say the least. It makes you tired and makes you look miserable. The solution? Eating more meat, such as beef, lamb or duck. Vegetarians take extra fortified grains, spinach, beans and lentils.
For example, these lentil pancakes with spinach pesto from Lenna Omrani are real iron bombs.
4. Folate
Folate is the natural form of vitamin B11. Don’t confuse it with folic acid; which is the synthetic version of the same vitamin. Vitamin B11 is important in the formation of cell growth. It contributes to the production of white and red blood cells. Are you getting a deficiency? Then you can get anemia. You mainly get folate from dark green vegetables, beans, peas and lentils.
We think this salad with potatoes and peas is really delicious, and packed with folate too.
5. Riboflavine (vitamine B2)
A somewhat unknown nutrient perhaps, but just as important for your health. Riboflavin (also called vitamin B2) is a water-soluble vitamin that provides your body with energy. It also gives you a stronger immune system and – also nice – beautiful hair and skin. Eggs, dairy, meat, grains and green vegetables are products that contain a lot of riboflavin.
A nice egg every now and then is a very good idea to get more riboflavin. Just make sure you don’t make these mistakes when preparing your eggs and you’ll be fine.
6. Vitamin C
Vitamin C is an antioxidant for the body. This helps protect our body against damage caused by free radicals. Thanks to vitamin C, you also maintain your resistance better. Do you feel sick? On vitamin C! And you get a lot of that from fruit, vegetables and potatoes. Put these ten foods on your shopping list, because they all contain more vitamin C than oranges. Or go hunting for acerola (powder)! This has the highest amount of Vitamin C per 100 grams.
7. Vitamins E
Vitamin E is also an antioxidant. It is a protector of all kinds of parts of our body, from our cells and blood vessels to our organs, eyes and tissues. Remarkable: The Nutrition Center indicates that a deficiency of vitamin E hardly occurs, while American research shows that 67% of the world population does not get enough of the vitamin. What should you do to get more vitamin E? Sunflower oil, grain products, nuts, seeds, vegetables and fruit contain the vitamin. Or enjoy sandwiches with low-fat margarine or margarine, as it is common there.
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Sources: CNN, EurekAlert!, The Nutrition Center, The Lancet Global Health
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