America’s Most Common Nutrient Deficiencies and How to Spot Them

Pallavi Rao
2024-11-03 08:03:00
www.visualcapitalist.com

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The Most Common Nutrient Deficiencies in the U.S.

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This infographic lists some of the American population’s most common nutrient deficiencies along with the symptoms to spot them, and the sources of food they can be found in.

Data is sourced from the Micronutrient Information Center at Oregon State University, accessed October, 2024. They studied how much of the population falls below the estimated average requirement (EAR) for each nutrient.

The EAR is a threshold of dietary intake that meets the needs of half the healthy people in a specific age and gender group. The data in this chart is for adults aged 18 and older.

Symptoms of Common Vitamin Deficiencies

Per the data, most Americans do not get enough calcium or Vitamin D from their diet. However, Vitamin D is particularly difficult to meet through diet alone, as the primary source is sunlight.

Experts recommend at least 15 minutes in the sun per day, though people with darker skin tones may need more.

Nutrient	% of Americans below avg dietary requirements	Deficiency Results In	Naturally Found In
Vitamin D	96%	Bone weakness, low immunity	Mushrooms, beef, fish, egg yolk
Vitamin A	51%	Vision loss, blindness	Green leafy vegetables, orange & yellow vegetables
Calcium	50%	Bone weakness, cramps	Dairy, green leafy vegetables
Vitamin C	43%	Scurvy, fatigue	Citrus fruits, broccoli, sweet potatoes, tomatoes
Vitamin B6	15%	Numbness, confusion	Fish, organ meats, potatoes, non-citrus fruit
Iron	8%	Fatigue, lethargy	Red meat, poultry, beans
Vitamin B12	4%	Fatigue, shortness of breath	Meat, fish, poultry, eggs, dairy

Deficiency results in aches and pains in the muscles and bones, fatigue, and even depression. Prolonged low levels can lead to osteoporosis—where bones become brittle and fragile, and break easily, also a symptom of low calcium levels.

While Vitamin D occurs naturally in mushrooms, beef, fish, and egg yolks, it’s also added to milk, cereals, and certain foods like breakfast bars to help boost levels.

Meanwhile, it’s estimated that around 50% of the population doesn’t meet their Vitamin A dietary requirement. A lack of it lead to vision loss, skin issues, delayed wound healing, and infertility.

In general, American diets are energy-rich and nutrient-poor, because of a heavy reliance on processed foods and carbohydrates. Dieticians recommend more nutrient-dense foods (fruits, vegetables, certain meats, eggs, dairy, and whole grains) to meet all requirements.

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How else are these diets impacting the population? Check out The Countries with the Highest Obesity Rates, where America ranks 15th on the list.

The post America’s Most Common Nutrient Deficiencies and How to Spot Them appeared first on Visual Capitalist.

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