Are You Getting Enough of These Nutrients?

By Rosie Schwartz, RD, FDC 

If you’re thinking about making healthier food choices, you’re not alone if you just consider what you should be cutting out.  The focus, for many, has never seemed to be about what to include on the menu. But we’re now recognizing just how many health benefits we can reap by consuming food with top-notch nutrition. Not only can these smart choices play a role in promoting good health later in life, they can also provide the energy for feeling good today. 

A recent study points to some key shortfalls in various nutrients, ones that could have an impact on your daily well-being but also on your future health. The research, published in the American Journal of Clinical Nutrition and conducted by scientists at the University of Toronto, evaluated what Canadians were eating using the Canadian Community Health Survey. This analysis is based on data from Health Canada and Statistics Canada of almost 12,000 Canadian adults across the country.  

The researchers concluded that a significant number of Canadian adults may not be meeting recommendations for several essential nutrients. Iron, zinc, the B-vitamins B12, B6 and thiamin, magnesium and potassium were among those nutrients.  

With small changes, though, meeting nutrient needs can be accomplished.  

Here are a few of those nutrients, why they’re important and where you can find them. 

For more on calcium, fibre, magnesium, potassium and vitamin D, read my companion article: How To Get More Key Nutrients In Your Diet.

Iron 

This mineral is necessary for the production of healthy blood. It’s a component of hemoglobin – that part of the red blood cells that carries oxygen throughout the body. When the body lacks iron, there may not be enough oxygen in the blood and that can result in fatigue. In fact, being tired is one of the symptoms of an iron deficiency.  

The survey showed that nearly 30% of women between the ages of 19 and 50 consumed inadequate amounts of iron. These same women may be menstruating which can then contribute even further to the problem.  

Does this sound familiar? 

But simply eating iron-rich foods may not solve the problem. Iron is found in two different forms in foods: heme iron and non-heme.  Heme iron is found in animal foods, such as meat (beef, pork, lamb…), poultry and seafood while the non-heme form is found in plant sources such as pulses (legumes), whole and fortified grains, vegetables and nuts and seeds.  

Heme iron is more easily absorbed by the body than non-heme iron. But there are ways to improve non-heme iron absorption. For example, having some heme iron at the same time boosts absorption of the non-heme iron. So, adding beef, even a small amount, to your chili is an iron-boosting strategy. Also adding a source of vitamin C, like citrus fruits, peppers, tomatoes and strawberries, to the meal can also improve non-heme iron absorption.

Zinc  

This nutrient is getting lots of attention these days as it plays a vital part in supporting healthy immune systems. While it’s called a trace mineral, in that we don’t need large amounts, we do need to include it in our diets. It’s also essential for functions like cell growth, wound healing and maintaining healthy body cells (DNA). Yet a significant proportion of adults don’t take in adequate amounts. But if you’re looking to supplements to meet your zinc needs, be aware that you can get too much of a good thing. Excess zinc can have negative effects on your immune system, cause gastrointestinal upset and even lower levels of your healthy HDL-cholesterol.   

The good news is that zinc is found in many foods but like iron, it’s not as well absorbed from all sources. Meat (beef, pork, lamb…), fish and poultry are also rich in zinc with oysters containing the highest amounts. But beef and other meats are much more common source for many people. Though plant options, such as whole grains and pulses or legumes, also contain significant amounts of zinc, there are compounds (like phytates) in these foods that can limit zinc absorption. As a result, it’s recommended that vegetarians consume 50% more zinc on a daily basis than those who eat animal products. 

It’s interesting to note that eating whole grains and pulses together with onions and garlic boosts both zinc and iron absorption from these foods. What makes various dishes tasty may improve the nutritional rating to boot!  

Sodium 

This is a nutrient that we consistently overconsume. While we do need sodium, it’s the amounts we take in that’s linked to health risks, such as high blood pressure, heart disease and stroke.  The survey backs up that we are indeed overdoing it. But the excess isn’t coming from the salt shaker. It’s what’s found in processed foods that’s putting us over the top. It’s key to read the Nutrition Facts Table on food labels to help find lower-sodium choices.  

Choosing fewer highly-processed products can go a long way in slashing sodium counts. Here are just a few examples: 

• Avoid processed and prepared meats and meat alternatives, fish, poultry and pulses. Instead of a pre-made beef or meat-alternative burger, go for one made with fresh or frozen beef or canned or dried pulses. Rinse canned pulses, like beans and lentils and canned fish before using to remove excess sodium.   
• Prepare grains from scratch and avoid pre-seasoned options.
• Choose fresh or frozen vegetables with no sauces. 

Here’s a recipe that offers plenty of iron and zinc along with both plant—based and animal protein. If you like, you can make regular-sized burgers with these ingredients.  

Enjoy!