{"id":73549,"date":"2025-08-17T15:38:08","date_gmt":"2025-08-17T15:38:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/73549\/"},"modified":"2025-08-17T15:38:08","modified_gmt":"2025-08-17T15:38:08","slug":"what-are-shortfall-nutrients-huffpost-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/73549\/","title":{"rendered":"What Are Shortfall Nutrients? | HuffPost Life"},"content":{"rendered":"

If you\u2019re eating the way most people in America do these days, you\u2019re probably falling short of the vital nutrients you need. Fewer than 10% of us<\/a> meet the daily recommended intake for vegetables (2 to 3 cups a day), and only 20% of us<\/a> eat enough fruit (1 1\/2 to 2 cups daily). The situation is even worse with what the U.S. Department of Agriculture and Department of Health and Human Services call shortfall nutrients<\/a>, which are important but underconsumed nutrients.<\/p>\n

The current shortfall list includes vitamins A, D, E and C, along with folate, calcium, magnesium, fiber and potassium. For adolescent and premenopausal females, iron is also a shortfall nutrient. Of these, four have been classified as \u201cnutrients of public health concern\u201d because their underconsumption has been linked in scientific literature to adverse health outcomes. Those vital four are fiber, calcium, vitamin D and potassium. <\/p>\n

It\u2019s a downward trend that concerns nutrition experts. Registered dietitian nutritionist Sharon Palmer<\/a> said: \u201cUnfortunately, our diets are not as nutrient-rich as we wish they could be, for reasons that include access and affordability of healthful foods and reliance on overly processed foods over minimally processed foods. People aren\u2019t cooking as much as they used to, and they\u2019re snacking more instead of sitting down to meals. That adds up to more refined foods, and fewer nutrients, on the plate.\u201d<\/p>\n

The situation, for Palmer, has less to do with the sludge we\u2019re currently consuming than with all the important things we aren\u2019t eating: \u201cWe\u2019re missing out on nutritious foods that are so rich in these nutrients, such as fruits, vegetables, whole grains and beans.\u201d<\/p>\n

We asked nutrition experts to tell us more about these \u201cpublic health concern\u201d nutrients \u2014 to find out why they\u2019re so important and how to eat enough of them. <\/p>\n

Public Health Concern No. 1: Fiber<\/p>\n

Nearly every nutritionist interviewed for this story led off with a plea for us to eat more fiber<\/a>, right now. They are really serious about this, explaining that it\u2019s important for many more reasons than just avoiding constipation. <\/p>\n

Registered dietitian Kara Landau<\/a> said: \u201cDietary fiber is essential not only for a healthy digestive tract, but it also plays an important role in our metabolic health, such as protection from heart disease and improving blood glucose regulation.\u201d <\/p>\n

Eating more fiber comes with other benefits, too, said registered dietician nutritionist Chelsey Amer<\/a>: \u201cWhen you focus [on] boosting fiber intake, you\u2019ll also consume more of other shortfall nutrients, like vitamins A, D, E and C, which are found in fruits and vegetables, or the magnesium and iron found in beans.\u201d<\/p>\n

Most of us are falling woefully short of fiber goals, said registered dietician Morgan Walker<\/a>, an adjunct professor at Lebanon Valley College: \u201cThe recommended daily intake of fiber is 25 grams for women and 38 grams for men, but most Americans consume fewer than 15 grams per day,\u201d she said. <\/p>\n

And fiber under-consumption can\u2019t just be solved with a morning bowl of Colon Blow<\/a>, Landau said: \u201cYou need to look for diversity, so rather than just selecting one high-fiber bran-based cereal, it\u2019s more beneficial to include different high-fiber choices all day long.\u201d<\/p>\n

\"TheThe recommended daily calcium intake is 1,000 milligrams for most adults.<\/p>\n

Public Health Concern No. 2: Calcium<\/p>\n

We all grew up hearing that calcium would help build strong bones, but now that we\u2019re done growing, many of us feel that we don\u2019t need it anymore. But this under-appreciated nutrient is of lifelong importance, Landau said. \u201cIt\u2019s important for ongoing bone and heart health,\u201d she said, adding a reminder that vitamins D and K2 enhance its absorption.<\/p>\n

Registered dietician nutritionist Lauren Manaker<\/a> highlighted the benefits of keeping up with calcium, D and K2: \u201cTogether, they reduce the risk of osteoporosis and fractures later in life.\u201d <\/p>\n

The recommended daily calcium intake<\/a> is 1,000 milligrams for most adults, increasing to 1,200 milligrams for women over 50 and men over 70. While dairy is a great source of calcium, there are plenty of other options, the experts said. \u201cIt\u2019s becoming more well-accepted that there are other great sources such as broccoli, leafy greens, chia and basil seeds,\u201d Landau said. \u201cA great example of a calcium-rich snack would be Greek yogurt topped with chia seeds and fruit.\u201d <\/p>\n

Public Health Concern No. 3: Vitamin D<\/p>\n

The role of vitamin D is continuing to be studied, and it seems as if new benefits emerge all the time. \u201cIt\u2019s well-known for its role in bone health, but emerging research has also highlighted its broader role in overall health,\u201d Walker said, noting that it\u2019s been shown to boost immune function and has been linked to a lower risk of chronic diseases such as heart disease, diabetes and certain cancers. \u201cThere\u2019s also research showing an influence on mental health, with vitamin D deficiencies associated with conditions like depression,\u201d she added. <\/p>\n

The recommended daily intake of vitamin D<\/a> is 600 international units, or IU, for adults under 70 and 800 IU for adults over 70. Walker noted that many experts believe that higher amounts may be necessary for optimal health. Approximately 35% of adults<\/a> in the United States have a vitamin D deficiency, research shows. <\/p>\n

It\u2019s an increasingly common situation, said registered dietician Amy Shapiro<\/a>, lead nutritionist at ButcherBox. \u201cAlmost everyone is deficient in vitamin D, which can be hard to get from food,\u201d she said. \u201cLean into sustainably sourced salmon, grass-fed beef, crate-free pork and mushrooms, and you\u2019ll get a good dose. By setting up your plate to be 1\/4 lean protein, 1\/2 vegetables and 1\/4 complex carbohydrates, you can improve your odds of meeting nutrient needs.\u201d <\/p>\n

\"A<\/p>\n

Anna Blazhuk via Getty Images<\/p>\n

A medium banana contains 422 milligrams of potassium.<\/p>\n

Public Health Concern No. 4: Potassium<\/p>\n

If you can\u2019t remember the last time you ate a banana or a potato (chips and fries don\u2019t count), you might be one of the millions who are falling short of the amount of potassium you need. <\/p>\n

\u201cMost people eat less than 2,600 milligrams of potassium<\/a> per day, which is significantly lower than the recommended 4,700 milligrams,\u201d said registered dietician nutritionist Jen Hernandez<\/a>. One of the reasons it\u2019s important to get enough of this nutrient, she said, is because potassium plays an important role in regulating blood pressure. \u201cBut the foods richest in potassium \u2014 fruits, vegetables, nuts, seeds and legumes \u2014 aren\u2019t eaten enough as part of the standard American diet,\u201d she said.<\/p>\n

One reason for this imbalance, said registered dietician nutritionist Cory Mygrant<\/a>, is the high sodium content in our diets. \u201cMany people consume too much sodium, often due to processed foods, and so they aren\u2019t getting enough potassium to balance it out. Potassium is a crucial nutrient that works alongside sodium to help maintain the right balance of fluids and electrolytes in your body. This imbalance can lead to high blood pressure, which is a major contributor to cardiovascular disease.\u201d<\/p>\n

Two top sources of potassium, potatoes and bananas, have been \u201cdemonized\u201d in some circles, Hernandez said, but they\u2019re great sources of a vital nutrient: \u201cA medium baked potato has 164 calories and 952 milligrams of potassium<\/a>, and a medium banana has just 105 calories, but 422 milligrams of potassium<\/a>.\u201d<\/p>\n

Whole Foods, Not Pills, Will Make A Difference<\/p>\n

All this talk of shortfalls might leave you wondering if it\u2019s at all possible to keep yourself well nourished these days. But if you\u2019re reaching for a bottle of multivitamins right to supplement the gaps, you may want to slow your roll, experts said. <\/p>\n

Registered dietician nutritionist Marissa Karp<\/a> had this advice: \u201cWhile supplements can help us bridge the gap and serve as an insurance policy, they aren\u2019t a replacement for eating nourishing foods. If you aren\u2019t already eating well, moving your body, drinking water and managing your stress, don\u2019t waste money on supplements. Taking supplements and then eating processed foods is not the same as eating a whole foods diet and using supplements to help ensure you\u2019re getting enough.\u201d<\/p>\n

She offered this example of the joy of whole foods: \u201cWhen you eat an avocado, it\u2019s not just about the potassium or dietary fiber, but the synergy of the nutrients working together. It\u2019s how the fat and fiber in the avocado slow down your gastric emptying and help keep you fuller longer. It\u2019s also about how satisfying it tastes.\u201d<\/p>\n

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We remain committed to providing you with the unflinching, fact-based journalism everyone deserves.<\/p>\n

Thank you again for your support along the way. We\u2019re truly grateful for readers like you! Your initial support helped get us here and bolstered our newsroom, which kept us strong during uncertain times. Now as we continue, we need your help more than ever. We hope you will join us once again<\/a>.<\/p>\n

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Staying well-nourished is much simpler than you might think, Walker said. \u201cWe don\u2019t need extreme diets or supplements to fill these nutrient gaps, but simple, intentional dietary shifts that can make a significant impact. By increasing whole foods like fruits, vegetables, whole grains, legumes, nuts, seeds, dairy and lean proteins, you can improve your intake of these critical shortfall nutrients, leading to better long-term health and disease prevention.\u201d<\/p>\n