A recent study published in The Lancet Global Health journal reveals that over 5 billion people do not consume adequate amounts of iodine, vitamin E, or calcium. Additionally, more than 4 billion people are not getting enough iron, riboflavin, folate, and vitamin C.
“Micronutrients play a crucial role in cell function, immunity, and metabolism”, says expert Sastre.
“However, we are not consuming enough fruits, vegetables, nuts, seeds, and whole grains, which are rich sources of micronutrients. We need to follow the recommendation of the American Heart Association for a ‘colorful diet,” adds expert Sastre.
Here is a list of why the seven least consumed nutrients globally are important and some food sources rich in them:
1. Calcium
● Essential for strong bones and overall health.
● Found in dairy products and alternatives like soy, almond, or rice-fortified beverages; dark leafy greens; tofu; sardines; salmon; tahini; and fortified orange or grapefruit juice.
2. Folate
● Crucial for red blood cell formation and the development and function of cells, especially during pregnancy.
● Abundant in dark leafy greens, beans, peas, lentils, and fortified cereals, bread, pasta, rice, and grains.
3. Iodine
● Vital for thyroid function and the development of bones and the brain.
● Found in fish, seaweed, shrimp, dairy products, eggs, and iodized salt.
4. Iron
● Critical for oxygen transport in the body, as well as growth and development.
● Abundant in oysters, duck, beef, sardines, crab, lamb, fortified cereals, spinach, artichokes, beans, lentils, dark leafy greens, and potatoes.
5. Magnesium
● Important for muscle and nerve function, blood sugar control, blood pressure regulation, and the production of protein, bone, and DNA.
● Found in beans, seeds, nuts, whole grains, dark leafy greens, and fortified cereals, bananas, and avocados.
Magnesium is essential for muscle and nerve function, blood sugar control, and blood pressure regulation.
6. Niacin
● Vital for a healthy nervous and digestive system.
● Found in beef, chicken, marinara sauce, turkey, brown rice, pumpkin seeds, salmon, and fortified cereals.
7. Riboflavin
● Important for converting food into energy, a healthy immune system, and maintaining healthy skin and hair.
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