Newsweek – Roughly two-thirds of adults around the world are not getting enough of four key nutrients, new research indicates.
The findings, published in the journal The Lancet Global Health, are part of a broader study investigating deficiencies around the world in 15 critical micronutrients and the implications for human health.
“These results are alarming,” Ty Beal, senior technical specialist at the Global Alliance for Improved Nutrition and one of the study’s co-authors, said in a statement.
The study found that more than 5 billion people globally are not getting enough iodine, vitamin E or calcium from their food, with more than 4 billion not getting enough iron.
But why are these nutrients so important, and what foods can we eat to make sure we are getting enough?
Iodine
Iodine is an essential mineral that our bodies need to make thyroid hormones. These hormones play an important role in regulating our metabolism, which in turn affects our ability to regulate our body temperature, heart health, brain development and body weight, among other things.
And yet, 68 percent of the global population isn’t getting enough of it, at least from diet.
It’s important to point out that the study did not include nutrient intake through fortification and supplementation, which is what many people in the U.S. rely on to meet their daily dietary requirements.
Interestingly, women were significantly more likely to have inadequate iodine intakes compared with men.
The recommended dietary allowance for iodine is 150 micrograms daily and 220 micrograms a day for pregnant people, with a recommended upper limit of 1,100 micrograms. So what foods can you eat to reach these recommendations?
- Fish—cod is particularly high in iodine, with approximately 146 micrograms in a single serving, according to the National Institutes of Health.
- Seaweed—two tablespoons of dried nori contains 116 micrograms.
- Dairy—one serving of plain Greek yogurt contains about 87 micrograms, while a cup of skimmed milk contains 84.
- Eggs—one large hard-boiled egg contains 31 micrograms.
- Shrimp—3 ounces contains 13 micrograms.
In the U.S., many foods are also fortified with iodine, including certain breads and iodized salt.
Vitamin E
Vitamin E is a fat-soluble vitamin that plays an important role in mopping up reactive waste products from metabolic reactions (known as free radicals), which can cause damage to our cells …
