Nutrients most lacking in the average person’s diet

Although not all of us are nutrition experts, most people understand that the human body needs certain nutrients to function at its best.

According to a study conducted by, however, it turns out that some essential nutrients are lacking in the average person’s diet.

To help shed light on these missing elements on our plates, nutritionists Ellie Busby and Dr Sarah Cooke tell us why they are so important and how you can tell if you miss them.

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Shot of young woman taking salad bowl from friend sitting around table outdoors
The average person’s diet lacks certain essential nutrients. (Stock)


“If your hair is thinning or dry, you might need more zinc. Most people don’t get enough zinc because our foods are over-processed, which takes away the benefits, and zinc suffers the most. “, comments nutritionist Ellie Busby.

Other signs of a zinc deficiency are soft nails, dry skin, and many illnesses.

“Zinc-rich foods to incorporate into your daily diet are whole-wheat bread and pasta, whole grains (quinoa, buckwheat, brown rice), and pumpkin seeds,” she adds.

Vitamin B6

Skin rashes, sore lips and tongue, mood swings, and fatigue can all be signs of vitamin B6 deficiency. Vitamin B6 is important for protecting and strengthening the immune system and maintaining an optimal amount of amino acids in the blood.

“Vitamin B6 is one of the most common micronutrient deficiencies in the average person’s diet. Optimal sources of vitamin B6 include avocado, Russian potatoes, chickpeas, yellowfin tuna, and nuts,” says Dr. Cooke.

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Fatigue can be a sign of vitamin B6 deficiency. (Getty)

Vitamin D

“We can’t get a lot of vitamin D from our diet. In fact, we get most of it from the sun. The problem? We don’t get enough sun. So our bodies look to our food for what they need. he needs”, explains the nutritionist. Ellie Busby.

“The only natural food source of vitamin D is oily fish. These days you can also find special mushrooms rich in vitamin D in your local supermarket. Another way would be to look for fortified soy milk, which I get my daily vitamin D.”

Omega 3

“Most people don’t eat enough nuts and seeds and eat too many processed foods. One is high in omega-3 (anti-inflammatory, good for you) and the other is high in omega- 6 (pro-inflammatory, unhealthy).),” says Busby.

Our brains are made of fat, and most of them are made up of omega 3s. One of the risks of not consuming enough omega 3s is that the brain will age faster, which will increase the risk of dementia. in getting older.

“What most people don’t know is that omega-3s and omega-6s need to be balanced. So we can’t just eat omega-3-rich foods and hope for the best. We also need to reduce your omega-6 intake. One way to do this would be to reduce the number of processed foods in our diets and start consuming more nuts and seeds.”

And Dr. Cooke adds: “Omega-3 fatty acids are generally lacking in the American diet. Sources of omega 3 include fatty fish like salmon, walnuts and flax seeds. By adding flax seeds to oatmeal or nuts to salad, we help increase our daily intake of Omega 3.”

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Sources of omega 3 include fatty fish like salmon, walnuts and flax seeds. (Getty)

The iron

Iron is found in both animal and plant foods (heme iron and non-heme iron, respectively). Foods like red meat, eggs, and oysters contain heme iron, which is more easily absorbed than non-heme iron.

Plant sources of iron include lentils, spinach, tofu, and cashews.

“To increase the absorption of non-heme iron from plants, it is good to combine these foods with vitamins, such as lemon juice in a salad dressing, or the addition of strawberries or oranges to a snack”, adds the Dr. Cooke. “Another way to facilitate the absorption of non-heme iron by our body is to avoid drinking tea with these foods (tannins present in tea inhibit iron absorption)”

Calcium and Magnesium

Busby explains: “Although people consume large amounts of milk and dairy products, 70% of us are lactose intolerant as adults, which can lead to intestinal problems.

“For those who are lactose-free, it is crucial to eat plenty of calcium-containing plant foods, such as fortified plant-based milks, dark green leafy vegetables, and seeds (especially poppy, sesame, and shit).”

Magnesium is also one of the most recommended supplements by doctors around the world. Why? Because it’s almost impossible to get enough magnesium from our diet – especially if we’re stressed.

“The body uses up stores of magnesium to create stress hormones. Whole grains, nuts, dark chocolate, and dark green leafy vegetables are all optimal sources of magnesium.”

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