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Nutritional
Deficiencies
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NUTRITIONAL deficiencies
It means that a typical American diet does not contain the foods and beverages that provide sufficient amounts of these four nutrients that our body needs. Our body needs these essential vitamins and minerals to perform crucial daily functions and provide a healthy infrastructure to our body system. Inadequate intake of vitamins and minerals can lead to health problems such as weak bones, stunted growth, fatigue, headaches, depression, etc.
The U.S. Dietary Guidelines provide recommendations for healthy dietary patterns. A pattern of eating, is a combination of the foods and beverages you eat and drink over time. A healthy eating routine includes a variety of foods from each of the food groups. This helps us to get the nutrients at each stage of life. But when we aren’t meeting targets for different food groups, we might be at risk of missing out on certain nutrients, and this can affect our health.
The Dietary Guidelines for Americans 2020–2025 states that many Americans are lacking the following four vital nutrients:
Dietary fiber
Dietary fiber is important for a healthy digestive system. Soluble fiber helps lower cholesterol and slow the digestive system making us feel full. The feeling of fullness will prevent us from overeating. Complex carbohydrates are a good source of dietary fiber.
- Some food sources of fiber are: whole-grain bread, quinoa, fruits, and vegetables
- How much does your body need daily? Women 22 to 28 grams (g); Men: 28 to 34 g
Potassium
Potassium is both an electrolyte and a mineral. It helps keep the water and electrolyte balance of the body- the amount of fluid inside and outside the body's cells. Potassium is also important for nerves and muscle function. Potassium levels often change with sodium levels. When sodium levels go up, potassium levels go down, and vice versa.
- Some food sources of potassium are: many fruits and vegetables, beans, nuts and dairy foods.
- How much does your body need daily? Women: 2,600 mg; Men: 3,400 mg
Calcium
is a mineral in the body that allows muscle to contract, aids in blood clotting, and forms mineralized bones. Calcium is mainly stored in the bones and teeth. Calcium and Vitamin D together promote bone strength and prevent onset of osteoporosis in adults.
- Some food sources of calcium are: dairy and fortified products.
- How much does your body need daily? Women: 1,000 to 1,200 milligrams (mg); Men: 1,000 mg