Missing: Micronutrients

Missing: Micronutrients

Public Health Officials Concerned

Nutrition is a lot like detective work. When we see a disease or health condition, we go on a hunt for what nutrients may be involved. Through this process, many health conditions that are related to extreme micronutrient deficiencies, like scurvy, have been almost eradicated in the U.S. Nowadays, we are trying to optimize health and understand chronic health conditions like heart disease and diabetes and how to prevent them. Despite reducing extreme micronutrient deficiencies, many Americans are not getting enough of some micronutrients that affect our health. Vitamins and minerals that are often under-consumed include potassium, dietary fiber, choline, magnesium, calcium, and vitamins A, D, E, and C. Iron is also a concern for many women. Of these micronutrients, fiber, potassium, calcium, and vitamin D are the most concerning because of their effect on our health. Let’s talk about what these missing micronutrients do for our health and where we might go searching for them. 

Fiber

Description: Fiber is the indigestible part of plant foods. Because it is not digested, it helps you feel full longer. It also helps regulate your bowel movements, lower your cholesterol, and help keep your blood sugar from spiking. These benefits can help reduce the risk of heart disease, type 2 diabetes, diverticular disease, colon cancer, breast cancer, and constipation. Search for 25-30 grams of fiber per day. 

Last known location: Easiest to spot in whole fruits, vegetables, grains, nuts, and legumes.Fiber may also be hiding in some refined grains, juices, and cereals, but will be much harder to find.

 Potassium

Description: Potassium is an essential mineral that is found in all parts of the body. It has many functions in the body including cell function and fluid balance. Adequate intake will help prevent hypertension, stroke, and kidney stones and help with insulin sensitivity and maintaining strong bones. Search for 2,600 mg for women and 3,400 mg for men per day.

Last known location: Abundant in fruits, vegetables, and dairy. Try potatoes, bananas, tomatoes, oranges, apricots, beans, plain yogurt, milk, and salmon.

 

Vitamin D

Description: Plays an essential role in the absorption of another missing nutrient, calcium. Vitamin D is imperative for bone health, and can help prevent osteoporosis. It also helps neuromuscular health, cell growth, and immune function. 

Last known location: Fish like salmon and tuna, milk, fortified orange juice and cereals, egg yolk. Also known to be found basking in the sun.

 Calcium

Description: An essential mineral that necessary for strong bones and teeth, as well as for nerve function.  

Last known location: Milk, yogurt, cheese, kale, broccoli, grains

  

Reward: Better Health!

Here’s how we solved a previous case of missing micronutrients:

To solve the case of the missing micronutrients, we went looking for food sources that contain these vital vitamins and minerals, and made them into a meal. Hidden in the delightfully delicious ingredients of our Black bean sweet potato soup are fiber and potassium. Topping the soup with a sprinkle of cheese can also boost calcium intake. Uncovering a side salad with salmon packs an extra nutritional punch, as salmon is one of the best and only food sources with significant amounts of vitamin D, the final missing nutrient.