You aren’t getting enough of these vitamins.

Plus: Another reason to avoid too much added sugar.

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"You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients." - Julia Child

Thursday. Everyone in New York City is getting a preview of what it will look like when we eventually move to Mars. With no end to the Canda wildfires in sight, air quality on the East Coast is literally at the mercy of the wind. This is, unfortunately, a familiar sight on the west coast. But on the east coast, these are uncharted waters, or should I say “Waw-das.” But hey, fuhgeddaboudit — let’s talk about something we can control: our diet. What are some of the vitamins and minerals you might be missing in your meals? Let’s dive in.

What Are You Missing?

What's the secret ingredient when it comes to optimizing your nutrition? Is it carbs, protein, or fat? While there's no shortage of debates on these macronutrients' role, the subtle but critical impact of micronutrients often gets overlooked. It's startling that even those among us who swear by a healthy diet often fall short of getting optimal quantities of these tiny powerhouses of health.

Micronutrients are the essential vitamins and minerals your body needs for optimal functioning. We're talking about iron, potassium, calcium, folate, zinc, iodine, vitamins A, B, C, D, E, and the others listed at the bottom of your food’s nutrition label. Our bodies require these nutrients for an array of biological processes. People who are active, overweight, or managing chronic diseases like diabetes may need even more of these vitamins and minerals than is typically suggested.

However, recent investigations into food systems and dietary habits around the world have revealed that micronutrient deficiencies are widespread.

Studies revealed high deficiency rates in expected areas like India and Sub-Saharan Africa. But what was truly shocking was that similar deficiencies were found in developed countries like the U.S. and UK. Research by Ty Beal, Ph.D. and research advisor at the Global Alliance for Improved Nutrition, indicated that as many as 20% of people in these countries were deficient in at least one of the four micronutrients analyzed in his study.

So why do so many of us fail to get enough of these vital nutrients?

Two factors stand out: ultra-processed food and obesity. Developing countries face issues of poor food access and repetitive diets. However, in developed nations, the primary sources of our calories are grain-based desserts, bread, chicken dishes, energy drinks, and pizza. While these ultra-processed foods are packed with macronutrients (calories), they are often stripped of micronutrients during processing. Moreover, being overweight and having chronic diseases can increase your body's need for micronutrients.

Even healthy eaters aren't immune to this micronutrient deficiency issue. Our food systems and eating habits have transformed significantly over the last 15 years, causing even what some consider "healthy" diets to fall short in the micronutrient department.

Historically, vitamin and mineral deficiencies have been the root cause of many diseases. Citrus fruits remedied the infamous sailor's plight with scurvy rich in vitamin C. Similarly, iodine eradication was a solution to beriberi, a condition common among sailors in the 1880s.

Today, while we don't face the same extremities, a substantial portion of the developed world is still deficient in iron, zinc, folate, potassium, magnesium, vitamin D, and Vitamin B12. The repercussions of these deficiencies range from fatigue, impaired cognitive function, and increased risk of diseases like diabetes, heart disease, and osteoporosis, to name a few.

The key takeaway? The complexity of the micronutrient deficiency issue is a pressing concern. But there's hope. With increased awareness, a reevaluation of our eating patterns, and strategic supplementation, we can address this hidden problem. Remember, a healthy diet isn't just about the macronutrients. It’s not just about weight loss, weight gain, or low-carb versus low-fat. It's about the micro details that fuel your body and enrich your life.

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Tonic Shots

1. Gluten-free Burger Option

Love burgers, but want a gluten-free option that isn’t a lame lettuce wrap or a burger with a weird gluten-free bun that falls apart the second you look at it? Give this Burger Salad a try — air fryer potatoes and all.

2. Sugar Isn’t Doing You Any Favors

If you need another reason to convince you to avoid too much added sugar, here is what happens when you go over six teaspoons daily.

3. Save This For Your Next Taco Tuesday

Who doesn’t love tacos? Try this recipe and add a fun spin to your next Taco Tuesday.

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