Centuries ago, British sailors learned about the vital importance of micronutrients, when they discovered that living for months without fresh fruits or vegetables—the main source of vitamin C—caused scurvy.
Although understanding of the issues is far more advanced today, both with respect to our access to medicine and nutrition as well the upgrades in our modes of transport, many people around the world still suffer from a variety of nutrient-deficiency diseases.
And while true vitamin and mineral deficiencies—where the lack of a single nutrient leads directly to a specific ailment—are rare in the United Kingdom, there’s still a risk of vitamin and mineral insufficiency.
We know, of course, that we need the right amount of nutrients like protein, carbohydrates and fats to stay healthy. These are called macronutrients (sometimes referred to as “macros”). However, the human body also needs a very small amount of many essential micronutrients to remain healthy.
There are nearly 30 of these crucial vitamins and minerals that your body cannot manufacture in sufficient amounts, and although you don’t need much of them (hence, “micro”), you do need them. Here’s how to make sure your diet is full of micronutrients.
Sunshine Vitamin
Vitamin D, sometimes called the sunshine vitamin, is one important nutrient that can be hard to get enough of in our modern lives. It’s estimated that 1 billion people globally are vitamin D deficient today—and you’re more likely to be at risk the further north you live.
A lack of vitamin D can cause weakened bones, fatigue, a compromised immune system, depression, hair loss, muscle pain and a whole host of other problems. So, if you live in the United Kingdom, notorious for its grey skies, how are you meant to get enough of the sunshine vitamin?
The NHS advises that healthy adults should be able to get the vitamin D they need from being outside between March and September. Vitamin D is also found in food such as red meat, certain types of fish and eggs, as well as some fortified cereals and non-daily milks.
Because of the risks of exposing children to direct sunlight without proper protection from clothing and sunscreen, the NHS advises parents to give children under the age of four vitamin D supplements. Speak to your doctor about how much to give your child.
Iron
Another important micronutrient, many people find themselves iron deficient. When there’s a shortage of iron, your cells don’t retain enough oxygen, affecting the circulation of blood, which causes fatigue, weakness, irregular heartbeats, pale skin, cold hands and feet, headaches and chest pain. Women of childbearing age are at a particularly high risk because of menstruation.
To make sure you’re getting enough iron, fill your diet with beef and other meats, beans, lentils, dark leafy green vegetables, tofu and iron-fortified cereals. If you suspect you have low iron, visit a doctor—you may have anaemia, which can be treated with iron supplements.
Stumped by Supplements
So, what about all the other micronutrients—are supplements the answer? There have been many studies of the subject, but some come to conclusions apparently without rigorous medical research, and many disagree with each other.
A nutritionist would tell you that when it comes to a well-rounded diet, the best way to get the right nutrients is to eat plenty of fresh fruits and vegetables, legumes, whole grains, lean sources of protein and healthy fats.
“You should ideally try to meet your vitamin and mineral needs through your diet rather than supplements,” said Dr Howard Sesso, associate professor of medicine at Harvard Medical School.
With your diet, diversity could be the key to getting the micronutrients needed. A good place to start is to look at the colours of the food on your plate—the more variety, the better.
One way of checking for micronutrient deficiencies is to schedule an annual blood test.
In addition to spotting vitamin deficiencies, your blood test results can assess your general state of health, check for any infections, monitor your cholesterol and see how well your organs are working.
Consider this a part of your regular check-up and ask your doctor next time you visit.
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