You don’t need a sophisticated survey to establish that most Americans are overfed – a casual look around will make you realize that the majority of people are overweight. It should be considered that, while most of us are getting more than we need in terms of calories, (refined carbohydrates, saturated fat and sodium) we’re undernourished when it comes to key nutrients. Recent reports from the U.S. Department of Agriculture (USDA) found that we fail to meet recommended daily allowances for many vitamins and minerals.Dole Nutrition Information researcher Alex Russell checked the data, and pulled out the five most glaring nutrient deficiencies in the American diet.
Potassium, magnesium, fiber, vitamins A and E aren’t the only nutrients that are slipping through the cracks. Americans are also failing to get enough vitamin C, calcium, zinc, vitamin B6, iron, phosphorus. Read on to find out if you’re at risk of the following nutrient deficiencies:
One surprising nutrient deficiency is vitamin C. It is surprising because it’s so easy to meet (e.g. half of one red bell pepper provides well over 100% of the daily requirement). Vitamin C is lacking in 38% of women and 40% of men 19 years or older. Vitamin C promotes immune function, collagen formation, and wound healing. Top sources of vitamin C include kiwi, red/yellow/green bell peppers, oranges, strawberries and broccoli.
Calcium deficiency is also pretty common. 50% of women and 40% of men failing to get enough. Calcium helps to decrease blood pressure, promotes strong bones and teeth and a major mineral for many important functions in the body. Top sources of calcium include nonfat milk, nonfat yogurt, sardines, soybeans, kale, and arugula.
Thirty-three percent of people over 70 years old do not get enough zinc. Zinc helps boost the immune system and may help reduce cold symptoms. Top sources of zinc include oysters, green peas, beans, and oats.
Almost 33% of adult women do not meet the daily vitamin B6 requirement. Vitamin B6 help make red blood cells, may reduce the risk of heart disease, and support normal immune and brain function. Top sources of vitamin B6 include potatoes, bananas, broccoli, and red bell peppers.
About 15% of women 14 to 50 years old fall short on iron. Iron is needed to support reproduction and oxygenate the blood. Top sources of iron include cooked clams, lean meet, spinach, green peas, and soybeans
Many (40%) young women (ages 9-18) do not get adequate phosphorus. Phosphorus with calcium helps to promote strong bones and teeth. Top sources of phosphorus include lentils, sardines, Portobello mushrooms and salmon.