We wonder why our health in both Canada and United States continues to have its challenges.
Much of our health depends on our diet, which most of us already know. But, we might not know just how important diet really is in preventing diseases and for overall health.
If our diet is deficient in any one vitamin or mineral then numerous physiological processes cannot occur, causing a disease state. Let’s discuss the top five nutritional deficiencies that are either missing or are low in the average person’s diet.
Iron is the most common nutritional deficiency especially prevalent in women because of menstruation and increase need during pregnancy. The elderly are also at risk for iron deficiency due to decreased acid production in the stomach which is needed for iron absorption.
Another group of the population at risk is those taking acid reduction medications. These medications are usually only to be taken for a few months then discontinued. The production of acid in the stomach is not only needed for absorption of iron but is required for protein digestion, vitamin B12, C, folate, calcium, beta carotene utilization and also is a barrier to keep bacteria from entering the intestinal tract.
B-Vitamins are also lacking in many people’s diet. Vitamin B (thiamine, folate, riboflavin, niacin, pantothenic acid, biotin and B12) are needed for supplying energy, cell division and nerve cell regeneration, to name a few.
Folate is now added to all pre-natal vitamins in an effort to prevent birth defects. Vitamin B12 is another common vitamin deficiency especially for the elderly, again due to decreased production of stomach acid and also numerous medications that interfere with its absorption. When vitamin B12 is deficient it can cause anemia, neuropathy, and impair cognitive ability.
Vitamin C, A, and E are the major group of antioxidants, which are the nutrients that are needed to repair the body’s chronic cell damage on a daily basis. Moderate deficiencies can cause poor ability to adapt to stress, fatigue, winkles, dry hair, joint pain and a weak immune system. These nutrients are also considered part of the prebiotics needed to feed the good bacteria in the colon that produce numerous health benefits that we continue to discover.
Vitamin D deficiencies are more common in the colder climates and it is estimated that 90 per cent of darker skin pigment people and 75% of the white population are lacking this nutrient.
Vitamin D is not only important for bone health but also responsible for more than 600 gene functions in the body. Some studies demonstrate that vitamin D deficiencies are linked to heart disease, diabetes, autoimmune diseases, cancer and numerous other illnesses.
Calcium and magnesium. Starting with calcium, about 70% of men and 90% of women lack sufficient intake of this mineral. It is estimated that 200 million people worldwide have osteoporosis and this rate is steadily increasing. Calcium is not only important for bones but also needed for muscle contractions, nerve impulses, blood pressure control and other important functions.
Magnesium deficiency is one of the most overlooked nutrients and it is deficient in a large part of the population. Along with calcium, it is vital in bone formation but has other very important uses in the body. It is extremely important in heart function, muscle relaxation, hormonal balance, and neurological function to name a few. To add even more concern, people under stress will even need these nutrients more so to recover. This could be why our population as a whole seem to be getting sicker even though there is much more medications and medical technological improvements. If you don’t have the basic nutrients, there is no medication that can bring health.
Now the question is how I can make sure I’m getting all these nutrients in my diet to lead a healthy life? It’s simple: fruit/vegetables: 7-10 servings per day (try getting one dark green vegetable and one orange color each day). Serving size: half cup cooked or one cup raw.
Grain products: 6-8 servings per day (getting half from whole grain products).
Milk and milk alternatives: 2 to 3 (low fat) servings per day. Serving size: one cup or 1.25 ounces.
Meat and meat alternatives: two servings per day. Serving size is 2.5 ounces meat, ¾ cup legumes, two tablespoons peanut butter, or ¼ cup nuts.
These are guidelines that will give you some sort of structure to follow, realizing that every day won’t be perfect. Buying local fresh products gives more nutrients than store bought. Good luck on eating for a long and healthy life.
For information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call 519-638-2110 or 519-327-4777.
Mike Libbey is a Registered Dietitian with Groves Memorial Community Hospital in Fergus.
