In America, many people consume diets that are high in calories but low in essential nutrients. Research indicates that Americans may not be getting enough of many important nutrients due to a diet lacking in variety and nutrient-rich foods. Our bodies need a range of vitamins and minerals to function well, and when these are missing, it can lead to increased hunger as the body seeks out these nutrients. Consuming foods that are high in calories but low in nutrients can lead to a state where one is consuming enough food but not enough essential nutrients, which can affect overall health.
Micronutrient malnutrition refers to health issues that can arise from not getting enough vitamins or minerals in the diet. Our bodies need these micronutrients for various functions, including supporting cell health, immune function, growth, metabolism, and development. Not getting enough of these nutrients over time may contribute to various health challenges.
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Percentage of Americans with Common Micronutrient Deficiencies
94.3% may not be getting enough vitamin D
91.7% may not be getting enough choline
88.5% may not be getting enough vitamin E
66.9% may not be getting enough vitamin K
52.2% may not be getting enough magnesium
44.1% may not be getting enough calcium
43.0% may not be getting enough vitamin A
38.9% may not be getting enough vitamin C
These numbers suggest a significant issue in a developed country. The Standard American Diet, along with factors like chronic disease, soil depletion, and medication use, can all contribute to these nutrient gaps.
The Standard American Diet
The Standard American Diet often includes many processed foods, which may not provide the nutrients needed for optimal health. Many Americans are affected by weight issues and chronic health conditions, which can be influenced by dietary choices. A large portion of the diet consists of processed foods and low-quality animal products, which may not provide the necessary micronutrients, antioxidants, and phytochemicals that support immune function, brain health, and overall well-being.
Chronic Disease and Inflammation Affect Nutrient Absorption
Recommended Daily Allowances (RDAs) for nutrients are based on the needs of generally healthy individuals. However, many people have chronic health conditions that can affect how nutrients are absorbed and utilized in the body. Inflammation, for example, can impact nutrient absorption.
Our Soil is Depleting Our Nutrients
Modern agricultural practices can affect the nutrient content of the soil, which in turn affects the nutritional quality of the food grown in it. Studies have shown declines in certain nutrients in fruits and vegetables over the years. Organic farming practices may help maintain higher nutrient levels in produce, but organic foods can be more expensive.
Nutrient Depletions Associated with Common Pharmaceuticals
Many adults take prescription medications, which can sometimes affect nutrient levels in the body. Some medications may impact how nutrients are absorbed, metabolized, or excreted.
Commonly Prescribed Pharmaceuticals and the Nutrients They Deplete
Other Factors Affecting Absorption of Micronutrients
Age
As people age, their nutrient needs can change. For example, older adults may need more of certain nutrients compared to younger individuals. Women of childbearing age have increased needs for nutrients like iron, iodine, and folate, while older adults may need more vitamin B12, vitamin D, and calcium.
Nutrient Synergy
Some nutrients work better when consumed together. For example, vitamin C can help the body absorb iron, and vitamin D can assist with calcium absorption. Eating healthy fats with vegetables can help the body absorb certain beneficial compounds and fat-soluble vitamins.
Where you live and the color of your skin affects vitamin D absorption
Sun exposure helps the body produce vitamin D. People living in northern latitudes or with darker skin may need more dietary vitamin D due to reduced sun exposure or the presence of melanin, which can affect vitamin D synthesis.
How to Increase Micronutrient Absorption
Eating a variety of whole, nutrient-dense foods is important. Diets like Paleo, Nutritarian, Whole 30, and Pegan encourage the consumption of whole foods and have been explored for their potential health benefits. It's important to consult with a healthcare provider before making significant dietary changes.
Testing nutrient levels can help identify specific deficiencies. It's important to use high-quality supplements if needed and to retest to ensure nutrient levels are improving. Consulting with a healthcare provider can help create a plan to address any nutrient absorption issues.
Remember, taking care of your health by staying active and eating a balanced diet rich in nutrients is important for overall well-being.
Note: The information provided in this content is based on a review of the literature available at the time of publication. While the content is considered to be accurate at the time of publication, new or updated research released after the publication date may impact the accuracy of the information.
Please use your discretion when using this resource and if you’re not a practitioner, always consult with your practitioner first when considering how to address micronutrient depletions.
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