Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
WESTFIELD – The basics of healthy diet consist of whole grains, protein, healthy fats and a variety of colorful fruits and vegetables. If everyone stuck by this pattern, diet alone should be the only necessary means of achieving adequate vitamins and minerals, which are necessary to carry out our body’s most basic functions. However, many Americans do not achieve a proper balance of these food groups, which can lead to micronutrient deficiencies. Lifestyle choices, medical conditions and certain dietary patterns may also leave you vulnerable to certain deficiencies. This article will review common micronutrient deficiencies in the United States and how they may be prevented.
Common enough to be added to the upcoming revamped food label, vitamin D and potassium are among the 2015 “nutrients of public health concern” by the Dietary Guidelines for Americans. Calcium is also among these. Iron is especially important for young children, women capable of becoming pregnant, and pregnant women as they are at greater risk of developing iron deficiency. Other factors put people at risk for micronutrient deficiencies, including but not limited to:
- people with extensive food restrictions, such as those following a vegan or gluten-free diet
- people following very low calorie diets
- those who have undergone bariatric surgery
- people with conditions that reduce the body’s absorption of vitamins A, D, E, or K
- smokers or those abusing alcohol
- those taking medications that interfere with the absorption and/or metabolism of certain micronutrients, such as diuretics (potassium) or those used to treat gastric reflux (vitamin B12)
- people older than age 50 or 70
- those experiencing persistent vomiting/diarrhea
A varied, balanced diet is the best way to ensure that you are meeting your micronutrient needs. However, for those with increased needs or for those with existing deficiencies, multivitamins are an acceptable supplement to (rather than a replacement for) a healthy diet. Many multivitamins on the market do not cover 100% of the daily value of each micronutrient. The Recommended Daily Allowances (RDA) for calcium and potassium, for example, are not covered by most multivitamins alone. An additional supplement, whether in the form of food or an additional supplement, may be needed to achieve an adequate amount. The potential benefits of multivitamins certainly outweigh any risks, especially if you fall into one of the at-risk categories above, and are a healthy addition to a balanced, healthy diet.
Common Nutrients of Concern and their Food Sources
| Vitamin/Mineral | Food Sources |
| Biotin | Avocados, Cauliflower, Eggs, Fruits, Liver, Pork, Salmon Whole grains |
| Folate/Folic Acid | Asparagus, Avocado, Beans and peas, Enriched grain products (e.g., bread, cereal, pasta, rice) , Green leafy vegetables (e.g., spinach), Orange juice |
| Niacin | Beans, Beef, enriched grains, nuts, pork, poultry, seafood, whole grains |
| Pantothenic Acid | Avocados, beans and peas, broccoli, eggs, milk, mushrooms, sweet potatoes, whole grains, yogurt |
| Riboflavin | Eggs, meats, milk, mushrooms, seafood, whole grains, pork |
| Thiamine | Beans and peas, enriched grains, nuts, pork, sunflower seeds, whole grains |
| Vitamin A | Cantaloupe, carrots, eggs, dairy, fortified cereals, leafy green vegeables, squash, red peppers, sweet potatoes |
| Vitamin B6 | Chickpeas, eggs, fortified cereals, meats, poultry, seafood |
| Vitamin C | Broccoli, citrus, kiwi, peppers, strawberries, tomatoes |
| Vitamin D | Eggs, fish, fortified foods/drinks |
| Vitamin E | Fortified cereals, nuts and seeds, vegetable oils |
| Vitamin K | Green vegetables |
| Calcium | Canned seafood with bones, dairy, fortified foods, green vegetables, tofu |
| Iron | Beans and peas, dark green vegetables, meats, poultry, dried fruit, seafood |
| Potassium | Bananas, juices, milk, oranges, potatoes, prunes, spinach, tomatoes, yogurt |
