According to research published last month in the American Journal of Clinical Nutrition, a Substantial percentage of Canadians were not reaching daily needs for vitamins A and C, as well as calcium, magnesium, and potassium, minerals that help regulate blood pressure.
If you’re like most Canadians, protein, carbs, and fats aren’t in short supply. However, it’s possible that you’re not paying attention to the finer points.
Many Canadians are deficient in numerous critical vitamins and minerals, according to new research from the University of Toronto.
While you may not feel the impacts right now, persistently lacking in these nutrients can drain Your vitality and cause a variety of health problems.
Shortfall nutrients
The study examined the nutritional intakes of Canadian people aged 19 and older who took part in the most recent (2015) Canadian Community Health Survey, which was published online last month in the American Journal of Clinical Nutrition.
A substantial percentage of Canadians were not reaching daily needs for vitamins A and C, Which are essential for a healthy immune system, as well as calcium, magnesium, and Potassium, which help to keep blood pressure in check. Nearly a third of girls between the ages of 19 and 50 did not satisfy their daily iron needs.
And the great majority of Canadians were deficient in fiber, with males ingesting 18 grams And females 16 grams per day on average.
Most Canadians continue to consume too much salt, according to the research. The average daily consumption of all individuals surpassed the 2,300 mg safe upper limit.
These aren’t brand-new results. Our intakes of important minerals, such as magnesium and vitamins A, C, and B12, were found to be similar in the 2004 Canadian Community Health Survey.
Supplements vs. whole foods
Only nutrient intakes from food and drinks were evaluated in this investigation; supplement intakes were not taken into account.
Taking a daily vitamin and/or mineral supplement can assist you in meeting your daily nutritional goals. And in certain situations, it’s required.
Menstruating women, for example, who find it difficult to achieve their daily iron Requirements from diet alone may benefit from taking an iron-rich multivitamin and mineral supplement.
However, eating nutrient-dense whole foods should be your first line of defense when it Comes to receiving the nutrients your body requires. Whole foods, unlike pills, include Vitamins and minerals, as well as fiber and a variety of disease-fighting phytonutrients.
Nutrients to focus on
While they aren’t the only nutrients to pay attention to, the following three should be on Your radar. What they do, how much you’ll need, and where to find them are all listed here.
Calcium: protects bones from weakening, keeps blood pressure in check, and supports muscle and nerve function.
Adults between the ages of 19 and 50 require 1,000 milligrams of calcium each day. Calcium consumption for older women should be increased to 1,200 mg after the age of 70, While calcium intake for males should be increased to 1,200 mg after the age of 70.
Dairy or fortified non-dairy milk are excellent dietary sources. One serving of calcium Contains 310 mg (one cup of milk, three-quarters of a cup of plain yogurt, or 1.5 ounces of hard cheese).
Other healthy sources are canned sardines and salmon with bones, firm tofu (produced with Calcium sulfate), collard greens, bok choy, rapini, pinto beans, almonds, and tahini.
Iron: is necessary for the transfer of oxygen to muscles and other tissues, the formation of healthy connective tissue, the transmission of nerve impulses, and immunological function.
Women between the ages of 19 and 50 require 18 mg of iron per day, whereas women over 50 and adult males require 8 mg. Vegans require 80% more iron than non-vegetarians Because iron from plant sources is more difficult to absorb.
Heme iron, the kind found in animal diets, is abundant in clams, oysters, mussels, and lean Cattle. Edamame, lentils, chickpeas, pumpkin seeds, sunflower seeds, tofu, dried prunes, And cooked spinach are all high in non-heme iron.
Fiber: Eating a high-fiber diet can help prevent Type 2 diabetes, heart disease, stroke, and Colon cancer. It also aids in the maintenance of a healthy balance of gut bacteria, which is considered to have several health advantages.
A sufficient daily fiber intake for individuals under 50 is 25 g (women) and 38 g (men); for older adults, it is 21 g (women) and 30 g (men) (men).
Include whole grains in your regular diet to boost your fiber intake. Freekeh (14 g per cup), farro (10 g per cup), bulger (8 g per cup), and whole-grain pasta are also excellent sources (6 g per cup).
Consume more lentils and beans (e.g., chickpeas, black beans, kidney beans), which provide 12 to 16 grams of fiber per cup. For fast plant-based dinners, make a pot of bean or lentil salad.
At meals and snacks, include veggies and entire fruit.
What are healthy meals?
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