These seven essential nutrients belong in your diet

As soon as autumn arrives, we seem to start feeling under the weather en masse. Sniffling, sneezing, shivering; as if the sun has literally disappeared from our bodies. Should you take some extra vitamins after all? Feeling good in your own skin is always easier when you get enough essential nutrients. New American research shows, however, that a large proportion of the world’s population fails to do so. And that’s despite the fact that a steaming cheese fondue can already help!

The study was published in the journal The Lancet Global Health. The researchers used data from the Global Dietary Database, the World Bank and dietary surveys in 31 countries to compare nutritional requirements with dietary intake among the populations of 185 countries. Fifteen vitamins and minerals were studied: calcium, iodine, iron, riboflavin, folate, zinc, magnesium, selenium, thiamine, niacin and vitamins A, B6, B12, C and E. What did they find? There were significant intake deficiencies for almost all micronutrients.

7 essential nutrients and how to get them

More than five billion people do not get enough iodine, vitamin E and calcium. Four billion people are deficient in iron, riboflavin, folate and vitamin C. Differences between the sexes were also found. Men appear to have greater deficiencies in magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamine and niacin. Women, on the other hand, do not get enough iodine, vitamin B12, iron and selenium.

We’re highlighting seven essential nutrients; the nutrients that the study found to be in shortest supply. Why are they important for good health? And how can you get enough of them?

1. Iodine

Iodine is important for the production of your thyroid hormones. These ensure healthy growth of your bones and brain, the development of your nervous system and a well-functioning metabolism. You get iodine from eating fish, prawns, eggs, dairy and seaweed. Bread and bread made with iodised salt also contain iodine.

For example, try these seaweed chips. Or how about this serving of spaghetti with plenty of garlic prawns?

2. Calcium

Calcium is particularly important for maintaining strong bones, as well as strong teeth. The nutrient also ensures that your nerves and muscles function properly and that your blood can clot effectively. Calcium is found in abundance in dairy products, such as milk and cheese, but also in soy, almond and rice products, dark leafy greens, tofu and salmon.

This sticky salmon dish with honey and garlic is certainly no punishment when it comes to getting more calcium. And even better: tuck into cheese fondue!

3. Iron

You can think of iron as oxygen for your body. It contributes to the formation of haemoglobin, which is part of your red blood cells and crucial for transporting oxygen throughout your body. An iron deficiency is, to put it mildly, no fun. It makes you tired and leaves you looking pale. The solution? Eat more meat, such as beef, lamb or duck. Vegetarians can opt for fortified cereals, spinach, beans and lentils.

These lentil pancakes with spinach pesto by Lenna Omrani are real iron bombs, for example.

4. Folate

Folate is the natural form of vitamin B11. Don’t confuse it with folic acid; that is the synthetic version of the same vitamin. Vitamin B11 is important for cell growth. It contributes to the production of white and red blood cells. If you are deficient, you can develop anaemia. You mainly get folate from dark green vegetables, beans, peas and lentils.

We think this salad with potatoes and peas is absolutely delicious—and it’s packed with folate too.

5. Riboflavin (vitamin B2)

Perhaps a lesser-known nutrient, but no less important for your health. Riboflavin (also known as vitamin B2) is a water-soluble vitamin that provides your body with energy. It also gives you a stronger immune system and—another nice bonus—beautiful hair and skin. Eggs, dairy, meat, grains and green vegetables are foods that contain plenty of riboflavin.

So having a tasty egg now and then is a very good idea if you want to get more riboflavin. Just make sure you don’t make these mistakes when preparing your eggs, and you’ll be fine.

6. Vitamin C

Vitamin C is an antioxidant for the body. It helps protect our bodies against damage from free radicals. Vitamin C also helps keep your immune system in good shape. Feeling a little ill? Reach for vitamin C! You get plenty of it from fruit, vegetables and potatoes. Put these ten foods on your shopping list, because every one of them contains more vitamin C than oranges. Or go hunting for acerola(powder)! It has the highest amount of vitamin C per 100 grams.

7. Vitamin E

Vitamin E is also an antioxidant. It protects all kinds of parts of our bodies, from our cells and blood vessels to our organs, eyes and tissues. Remarkably, Het Voedingscentrum states that vitamin E deficiency is rare, while the American study shows that 67% of the world’s population does not get enough of the vitamin. What should you do to get more vitamin E? Sunflower oil, grain products, nuts, seeds, vegetables and fruit contain the vitamin. Or make sandwiches with low-fat margarine or margarine, as these contain plenty of it.

Also read:

• Social media trend: drinking baking soda. But is it actually healthy?
• This is the healthiest food in the world—and nobody eats it
• Professor investigates: how (un)healthy is plant-based eating?

Sources: CNN, EurekAlert!, Het Voedingscentrum, The Lancet Global Health