Around the world, billions of people are not getting enough of seven critical nutrients essential for good health. These nutrients—iron, vitamin D, calcium, iodine, zinc, vitamin A, and folate—are vital for maintaining bodily functions, yet many people, even in developed countries, are not consuming enough of them. So, how can you make sure you’re getting what you need?
Iron is essential for carrying oxygen in the blood, and a deficiency can lead to fatigue and anemia. Foods rich in iron include red meat, spinach, and legumes. Vitamin D, crucial for bone health and immune function, can be found in fortified foods, fatty fish, and through sunlight exposure. Calcium, the building block for strong bones and teeth, is abundant in dairy products, leafy greens, and fortified plant-based milk.
Iodine supports thyroid function and can be sourced from seafood and iodized salt, while zinc, which plays a key role in immune function, is found in nuts, seeds, and shellfish. Vitamin A is vital for vision and immune health, and can be obtained from carrots, sweet potatoes, and dark leafy greens. Folate, essential for cell division and during pregnancy, is available in beans, peas, and fortified cereals.
Incorporating these nutrients into your daily diet doesn’t have to be difficult. A varied diet rich in fruits, vegetables, lean proteins, and whole grains can go a long way in ensuring you meet your nutritional needs. As awareness of these deficiencies grows, it’s important to prioritize nutrient-rich foods to maintain long-term health and well-being.
