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Along with poor diets, studies have found that key nutrients in foods have declined from 1909 to 1994, likely because the soil is not as nutrient-dense as it once was and processing of foods degrades nutrients that do exist. So not only are we eating fewer healthy foods, but those we do eat contain fewer nutrients than they once did.
When the U.S. Department of Agriculture's (USDA) Center for Nutrition Policy and Promotion compiled their Healthy Eating Index for 1999-2000, they found only a slight reason to smile. Ten percent of the population had a good diet.
This was based on 10 aspects including how many servings of fruits, vegetables and meat were being consumed, along with how much sodium and cholesterol, and variety in a person's diet.
As a result, many Americans -- even those who think they are eating relatively healthy -- may be suffering from a nutritional deficiency. Some of the more common ones in the United States include:
Zinc
Iron
B vitamins
Magnesium
Calcium
Vitamins E and C
Phosphorus
Vitamin D
Fiber
Folic Acid
Essential Fatty Acids
Chromium
If you are experiencing any unusual health symptoms, a nutrient deficiency could be to blame. Below is a list of common and not-so-common nutrients, along with deficiency symptoms and foods you should eat if you think you need more. Biotin
Deficiency: Uncommon
Symptoms: Dermatitis, eye inflammation, hair loss,[link widoczny dla zalogowanych], loss of muscle control, insomnia, muscle weakness
Recommended Foods: Swiss chard,[link widoczny dla zalogowanych], cauliflower, liver, salmon, carrots, bananas, cereals, yeast
Calcium
Deficiency: Average diet contains 40 to 50% of RDA
Symptoms: Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay
Recommended Foods: Spinach, turnip greens, mustard greens, collard greens, yogurt, milk, mozzarella cheese
Chromium
Deficiency: 90% of diets deficient
Symptoms: Anxiety, fatigue, glucose intolerance, adult-onset diabetes
Recommended Foods: Romaine lettuce, onions, tomatoes, brewer's yeast, oysters, liver, whole grains, bran cereals, potatoes
Copper
Deficiency: 75% of diets deficient; average diet contains 50% of RDA
Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness
Recommended Foods: Calf's liver, crimini mushrooms, turnip greens, blackstrap molasses, raw cashew nuts, sunflower seeds, spinach, asparagus
Essential fatty acids
Deficiency: Very common
Symptoms: Diarrhea, dry skin and hair, hair loss, immune impairment, infertility, poor wound healing, premenstrual syndrome, acne, eczema, gall stones, liver degeneration
Recommended Foods: Wild-caught salmon (avoid farm-raised salmon because of pollutants), flax seeds, walnuts
Folic acid
Deficiency: Average diet contains 60% of RDA; deficient in 100% of elderly in one study; deficient in 48% of adolescent girls; requirement doubles in pregnancy
Symptoms: Anemia,[link widoczny dla zalogowanych], apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness
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The rest of their findings left something to be desired:
16 percent of the population had a "poor" diet
The rest of the population (74 percent) had a diet that "needed improvement"
As the USDA pointed out, poor or inadequate diets are linked to four of the top 10 causes of death -- heart disease, cancer, stroke, and diabetes. And as it turns out, most of us have less-than-ideal diets that essentially leave our bodies starving for more nutrients.