The Missing Pieces Of Our Diet

The standard American diet (SAD) has changed over the years. In the past, the average adult consumed fewer calories from more meat, dairy, and small amounts of fruit and vegetables. Now, the SAD has much more calories but fewer nutrients. There is a higher consumption of foods with lower nutritional value, such as vegetable oils, sugars, and processed grains. Over time, a nutrient gap has formed, with statistics showing the average American adult is deficient in many essential vitamins and minerals. This nutrient gap may be responsible for mild or moderate health issues. Some can lead to severe, chronic disease later in life. Knowing and filling these gaps can unlock better health outcomes.

Are we missing vitamin A?

Vitamin A is a common fat-soluble vitamin naturally present in fruits and vegetables. High amounts are also present in dairy, fish, and organic meats. This vitamin is involved in many processes and supports the immune system, vision, reproductive health, and vital cell functions. The shift to more processed foods means that vitamin A may be missing in the standard diet.

A lack of B vitamins

B vitamins are the foundation of health. This group of 8 essential vitamins helps with everything from energy production to cell development and nervous system function. B6, B9, and B12 are common B vitamins missing in today’s diets. Missing B vitamins cause significant health implications. Common issues include reduced cognitive function, fatigue, weakness, and a poor immune system. There is also a reduced risk of cardiovascular health. Changes to the SAD, such as lean proteins and fortified foods, can boost B vitamins and overall health.

These minerals are missing

Minerals are trace elements that play a vital role in hundreds of processes and are in nuts, seeds, meat, and vegetables. Yet, many of these are missing due to highly processed foods combined with sugars and unsaturated fats. Magnesium, for instance, is a mineral involved in muscle function, nerve function, and energy production. A magnesium deficiency can lead to muscle cramps and an increased risk of chronic disease. Potassium, calcium, and iron are other minerals missing in the SAD. The health implications range from reduced bone health to increased cardiovascular risk and poor thyroid function.

Are we missing vitamin D and K?

Vitamin D is normally absorbed and processed through sunlight but can be found in certain foods. These foods, like fatty fish and fortified milk, help supplement missing vitamin D levels. Many American adults are vitamin D deficient. Without vitamin D, a reduced immune system and poor bone health can occur. Vitamin D works hand in hand with vitamin K. Like vitamin D, vitamin K deficiencies are common. Vitamin K helps with skin health, cognitive health, and insulin sensitivity. Most fruits, berries, and leafy greens contain vitamin K, which can be boosted with dietary changes.

Where has the fiber gone?

A lack of fiber is perhaps the biggest nutrient gap in the standard American diet. Statistics show that up to 95% of Americans do not consume the recommended amount of dietary fiber. Foods with fiber are essential for digestive, gut, and metabolic health. However, many processed foods are stripped of dietary fiber. The SAD also has fewer fruits and vegetables, which contain high amounts of fiber. A lack of fiber can impact weight, cause several gastrointestinal diseases, and is even linked to colorectal cancer risk.

Close the gap with healthy habits

Vitamins and minerals are essential for health and wellness but must primarily come from food. A lack of nutrient-dense foods has become a mainstay in the standard American diet. As a result, more Americans are missing vitamins A, B, D, K, and fiber. Over time, vitamin deficiencies can contribute to disease. Whole foods like fruits, vegetables, nuts, seeds, and healthy proteins contain essential vitamins and minerals. Start by replacing small parts of a typical meal from processed foods to whole foods. From there, entire meals can be adjusted to be single-ingredient whole foods. Consider speaking with a doctor to test for vitamin deficiencies and a dietician to help close the nutritional gap.