Do you want to be more intentional with your eating habits? Are you struggling with gut health issues, want to lose weight, or build muscle? Do you simply want to improve your overall health? Then you should know about the micronutrients you may not get enough of in your diet. Data nutrition health surveys and studies have shown that a majority of Americans are deficient in multiple nutrients such as Vitamins D, E, and A. Keep reading to learn more about important vitamins and minerals that are missing from the standard American diet:
Vitamin D
Natural sources: sunlight, fatty fish
One of the most common nutrient deficiencies in the U.S. is Vitamin D. This vitamin works with calcium to keep bones strong; it also assists in immune health. Although few foods naturally contain Vitamin D, things like dairy products are often fortified with it. Supplementation is often recommended to ensure you’re getting the necessary daily intake.
Vitamin C
Natural sources: citrus fruits, tomatoes, and cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower
Along with Vitamin D, Vitamin C is another important immune-boosting nutrient that your body needs. It’s necessary for wound healing, collagen production, and fighting infections.
Iron
Natural sources: meat, poultry, and seafood
Anemia affects millions of Americans, making iron deficiency another one of the most common national deficiencies. Iron is essential for healthy blood, as it plays a big role in helping a red blood cell protein, hemoglobin, which is responsible for carrying oxygen throughout the body.
B Vitamins
Natural sources: dark leafy greens, fish, chickpeas, eggs, liver
All 8 of the B vitamins are essential; however, B6, B9 (folate), and B12 are particularly important. They assist our body’s enzymes in performing their vital functions and support metabolism, immune function, and more.
Fiber
Natural sources: berries, apples, bananas, carrots, beans, lentils, quinoa, oats, and chia seeds
With its tendency towards sugary, carbohydrate-heavy, processed foods, the standard American diet typically doesn’t include enough fiber. This nutrient is key for optimal digestion, and in addition to adequate protein, helps you feel fuller longer.
Omega 3s
Natural sources: fish, nuts, seeds, and plant oils
Many adults aren’t getting enough Omega 3 fatty acids in their diet through food alone. The main ingredients in fish oil are eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and they are essential for optimal brain and heart health.
Vitamin A
Natural sources: carrots, sweet potatoes, squash, and cantaloupe
This vitamin is another commonly lacking nutrient in the standard American diet. It helps with white blood cell production, among other vital cell functions.
Vitamin E
Natural sources: sunflower seeds, almonds, asparagus, mangoes, and avocados
Vitamin E is another powerful antioxidant just like Vitamin C, meaning that it protects cells from damage caused by free radicals, which can contribute to chronic conditions and inflammation.
Nutrition Counseling at Elite Personalized Medicine
At our functional medicine clinic, we offer a variety of services to help you create an action plan for healthy living. Our health coaching services go beyond offering general advice. Instead, we provide detailed, structured support by helping you identify goals, work through challenges, and put healthy lifestyle changes into place. We approach your health with every aspect of your overall wellness in mind– the physical, mental, spiritual, and emotional.
IV nutrition is another treatment option we can discuss with you. Not only can it work to replenish any deficiencies you may have, but it also acts as a preventative step toward optimizing your immune system.
Finally, we have created a personalized weight loss program that combines goal setting, accountability, personal evaluation, and progress tracking so that you can achieve long-lasting results and sustainable habits.
We hope this information about the standard American diet and the vitamins it lacks helps you to see how important it is to prioritize eating well. In addition, you can rely on Elite Personalized Medicine to help you jumpstart your health journey through our nutrition and health counseling. Request a consultation with one of our professionals today!
