When it comes to a healthy, well-rounded diet, very few of us even come close to maintaining a balanced nutrition protocol. Although there are new studies and updated research published each year, we receive very little or no nutrition education during adolescence and into adulthood. With a Standard American Diet of heavily processed, calorically rich, and nutrient-poor foods, it’s estimated that over 40% of Americans have at least one nutrient deficiency.

Most Americans are over-consuming plenty of calories to meet their energy needs, however, there is a big issue of caloric quantity vs quality. Although we consume plenty of calories, the quality of these calories, especially in the Standard American Diet, is extremely poor and depleted of essential nutrients. This leads to macro- and micro- nutrient deficiencies that increase the risk of many chronic and acute health conditions. It is estimated that half of American adults have at least one preventable illness, and most of these are directly linked to their diet.

The body does not create minerals and nutrients on its own. It is essential for us to gain these through our diet, and if we are not eating the appropriate foods in the right amounts we will develop deficiencies. The body is designed to compensate for acute deficiencies, but it cannot withstand deficiencies for extended periods of time. For example, if we do not consume enough protein in our diets, our body will start to pull protein from our muscles, thereby weakening our muscle capacity. Or if we do not consume/absorb enough calcium through our diet, the body will pull calcium from our bones, causing weak bones, bone disease, and osteoporosis.

The body has a short term reserve for most nutrients and mineral deficiencies, but long term, under-consuming adequate amounts of essential nutrients will lead to disease and multiple health issues. To help prevent this, the FDA has set dietary requirements and standard range of intake when it comes to vitamins, minerals, and nutrients.

Guidelines for Minerals & Nutrients

RDA stands for Recommended Daily Allowance, and is defined as, “The dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular life stage and gender group.” The RDA levels represent the amount that it would take to prevent an acute disease and therefore are based on deficiencies and diseases. The RDA levels also assume that all of the nutrients being consumed are being fully absorbed, which is not the case for some people. Digestive imbalances such as Irritable Bowel Syndrome, Irritable Bowel Disease, Crohn’s Disease, diverticulitis, GERD, acid reflux, and Celiac disease can all contribute to your body’s ability to absorb adequate amounts of nutrients.

It’s important to know that a person could eat according to the RDA values, and still end up with a chronic disorder.

Even if you have only one nutrient that you’re deficient in, the vitality of your cellular network can be greatly affected. Every cell, organ, and system in the body requires specific nutrients and minerals to function optimally, and when one is depleted or deficient, there is a noticeable impact on the function of your body, right down to cellular efficiency. Pay attention to any symptoms or feelings that you experience daily, even if they seem “normal” or “nothing to fuss about”. Sometimes, a simple test and minor adjustment to your diet can work wonders to improve and resolve health issues.

What Contributes to a Nutrient or Mineral Deficiency

• Your gut flora and digestive function
• Your daily dietary intake and what foods are available to you
• Where you live and the quality of the soil
• Age (there are unique nutrient needs for each stage of life)
• Pregnancy (potentially)
• Some drugs such as diabetic medications and birth control can deplete nutrients
• Genetic polymorphisms

Top 5 Most Common Nutrient & Mineral Deficiencies

• Vitamin D
• Zinc
• Iron
• B12
• Vitamin A

How to Assess for Nutrient and Mineral Depletion

It is important to review your detailed daily and weekly diet with a medical professional. They will gather information about the individual foods, quality, and quantity you’re consuming regularly. You may be asked to complete a three-day or weekly food diary and bring it with you to your visit. It is possible that your physical well-being may be assessed which could include present or past markers within labs or by looking at other determinants such as your heart rate, blood pressure, eye health, hair, fingernails, skin, and scalp.

It is important to glean information about your digestion and listen to any symptoms you may be experiencing that could be a sign of nutrient depletion. These symptoms may be things like fatigue, muscle weakness or spasms, headaches, pain, numbness or tingling, constipation or diarrhea, skin imbalances, food cravings, hair loss, irregular menstrual cycles, weight loss, or dizziness. It is also possible to discover specific nutritional deficiencies by looking through past or present lab work.

Nutritional Strategies for Optimal Health

An overall healthy diet full of whole foods, adequate fruits and vegetables, appropriate fiber intake, adequate hydration, essential fatty acids, and a variety of proteins and amino acids will likely set you up to successfully meet the RDA values of all your nutrient & mineral needs. A whole foods-based diet can also be a powerful preventative for a number of illnesses such as diabetes, cardiovascular and heart disease, stroke, and even some cancers.

A healthy, balanced meal should look like ½ of your plate filled with fruits and vegetables, ¼ of your plate with a complex carbohydrate or whole grain (such as brown rice, quinoa, sprouted whole wheat bread, oats, whole grain pasta, or barley) and ¼ of your plate with a high-quality protein (such as soaked and sprouted beans and legumes, fish, nuts and seeds, tempeh, or organic, non-GMO tofu and limited high quality animal protein).

It may be useful to request basic vitamin & mineral labwork each year to note any acute deficiencies and track any patterns of deficiency over time. Important nutrients to keep an eye on include vitamin D, magnesium, zinc, iodine, B12, B6, vitamin A, calcium, iron, ferritin, and potassium. In many cases, these deficiencies can be addressed through dietary adjustments. In other cases, more support may be needed through supplementation.

Quick Nutrition Tips

• Aim to consume at least 5 different colors of whole foods, fruits and vegetables daily
• Consume half your body weight (in ounces) of water daily, up to 100 oz (can vary per person)
• Eat a variety of protein sources, favoring plant-based proteins for the majority of the week, and consuming high-quality fatty fish twice per week
• Consume adequate fiber daily. RDA for fiber is approximately 25-35 grams per day.
• Always avoid tobacco use
• Limit alcohol consumption to no more than 2-3 times per week
• Avoid processed sugars and artificial sweeteners

If you’d like individualized support assessing your current dietary health and further recommendations to make your daily diet work for you and/or your family, consider scheduling an appointment with one of our naturopathic doctors. Dr. Viktoriya Beliy, ND, has additional training in Nutrition through her MScN and can support patients with additional dietary needs or extensive deficiencies. To speak with our staff about a New Patient visit, fill out an appointment request here.

References

Considerations for Secondary Prevention of Nutritional Deficiencies

Influence of Human Genetic Variation on Nutritional Requirements

Micronutrient Inadequacies in the US Population

Dietary Guidelines for Americans: 2015-2020

Guide to Creating a Healthy Plate: Harvard Health

Prevention of Chronic Diseases by Means of Diet and Lifestyle

Vitamin and Mineral Deficiencies in the US

Prescription Drugs and Nutrient Depletion: How Much is Known?