There are 13 vitamins and 22 minerals that are essential for human life. Failure to get enough of any of these nutrients from the diet carries health consequences. Unfortunately, vitamin and mineral deficiencies are all too common in our society. To find out which vitamins and minerals are most often deficient, and how to prevent deficiencies, keep reading.
Calcium
The recommended daily intake of calcium is 1,000 to 1,300 mg. The average adult consumes only 500 to 700 mg daily. The major consequence of this common deficiency is weakening of the bones, which may eventually lead to osteoporosis. You can avoid a calcium deficiency by consuming three servings of low-fat or non-fat dairy foods per day. (An 8-ounce glass of milk equals one serving.) Research suggests that calcium supplements are even more effective than dairy foods in maintaining bone density.
Folate
Also known as vitamin B9, folate participates in the formation of new cells. It also lowers blood levels of the amino acid homocysteine, which is important because high blood levels of homocysteine are a risk factor for coronary heart disease. Evidence from the late 1980s and early 1990s suggested that folate deficiency was common at this time. As a result, the U.S. Government created a folate fortification program that increased folate levels in the average diet through the addition of folate to breakfast cereals, breads and other foods. The recommended daily folate intake is 400 micrograms. Folate-rich foods include spinach, asparagus, broccoli, oranges, rice and peanuts.
Iodine
Iodine is a trace mineral that is needed in very small amounts but is often consumed in even smaller amounts than are needed. It is naturally found almost exclusively in seafood. When iodine deficiency became widespread in the early 20th century, the U.S. government mandated that iodine be added to table salt. But as salt consumption has decreased over the past quarter century, iodine deficiency has become more widespread once again.
Iodine is essential for normal thyroid function. Iodine deficiency often leads to hypothyroidism, whose symptoms include fatigue, weight gain, cold intolerance, dry skin, constipation, and depression. You can avoid iodine deficiency by eating a diet rich in seafood and by seasoning foods with iodized table salt.
Iron
The recommended daily iron intake is 10 grams per day for men and 15 grams for pre-menopausal women. Due to iron losses during menstruation, women need more iron than men, but because they eat fewer calories, women generally take in less iron than men, often failing to meet their needs. Since iron is essential to the formation of red blood cells, iron deficiency often results in anemia, characterized by persistent fatigue. Iron deficiency is easily avoided through adequate intake of iron-rich foods including tuna, chicken and beef.
Vitamin B12
The recommended daily intake of vitamin B12 is 2-3 micrograms per day. Vitamin B12 is only found in animal foods, so strict vegetarians are at high risk of deficiency. Because vitamin B12 plays an important role in red blood cell formation, deficiency may result in anemia. Non-vegetarians can avoid a deficiency by eating three servings of meat, fish, and/or eggs daily. Vegetarians require a daily vitamin B12 supplement.
Vitamin D
More than 40 percent of Americans have low levels of vitamin D, which is needed to maintain healthy bones and a strong immune system. Vitamin D deficiency weakens the bones and muscles and increases the risk of cancer by as much as 30 percent. The primary source of vitamin D is actually the sun. The skin naturally produces vitamin D when exposed to ultraviolet radiation. The best food sources of vitamin D are salmon, tuna, mackerel and fortified milk. The recommended daily intake of vitamin D is 400 IU.
