Most of us lack at least EIGHT key nutrients - what we should fill up on

25 June 2023 , 09:00

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Most of us don't achieve the much-touted five-a-day helping of fruit and vegetables - but that comes at a cost to our health. (Image: GettyImages)

Most of us are guilty of not always consuming the much-touted five-a-day helping of fruit and vegetables.

But shunning the good stuff on a regular basis means we're often missing out on the valuable vitamins and minerals our bodies need 24/7. Recent findings from the UK National Diet and Nutrition Survey (NDNS) showed a hefty chunk of people are lacking in as many as eight key nutrients - with potentially harmful effects on their health.

Here, Dr Nisa Aslam from the Health & Food Supplements Information Service (HSIS) reveals the 18 vitamins and minerals which we should all be filling up on daily and why.

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Back to basics: Nutrients musts

Vitamin A: This is essential for maintaining good eyesight, particularly for adaptation to darkness and for the health of the retina (at the back of the eye). It is also essential for healthy skin and growth in children.

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Vitamin A helps metabolise iron inside the body, maintain healthy mucous membrane (e.g. in the nose and respiratory tract), and is essential for immune function. The vitamin is currently being researched for its impact on age related macular degeneration.

B vitamins: The B vitamins help enzymes in the body do their jobs, like breaking down carbohydrates to produce energy and transporting other nutrients throughout the body. The B vitamins work together to keep the nervous system and the brain running properly

Thiamin - vitamin B1: This is essential for the health of the nervous system and is essential for the transmission of certain types of nerve signal between the brain and the spinal cord. Thiamin is essential for the functioning of some important enzymes. These enzymes have vital roles in the processes that make energy available in the body. Thiamin is also important for good brain and heart function.

Riboflavin - vitamin B2: Essential for the formation of two substances: FAD (flavin adenine dinucleotide) and FMN (flavin mononucleotide). Both are vital for the processes that make energy available in the body. Riboflavin works effectively with iron, vitamin B6 and folic acid. It is important for the nervous system, skin and eye health. It also helps keep red blood cells healthy, protects cells from oxidative stress and helps reduce tiredness and fatigue.

Niacin: This is vital for energy release in tissues and cells. It helps form NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), two coenzymes which are involved in the release of energy from food. Niacin helps maintain healthy nervous and digestive systems. It is also essential for normal growth and for healthy skin and contributes to a reduction in tiredness and fatigue.

Folic acid: Folic acid is essential during pregnancy for efficient neural tube development which forms the brain and spinal cord. ‘Neural tube defects’, such as spina bifida, in babies appear to be linked to a ‘metabolic defect’ in folate metabolism in the mother. This means that, even though the mother may have an adequate dietary intake of folic acid, her body cannot use it efficiently.

Taking extra folic acid at the time when the neural tube is forming can reduce the chance of the baby having a neural tube defect. However, the neural tube is formed very early during pregnancy – about a month after conception. Women are advised to take folic acid for 12 weeks prior to conception and to continue taking folic acid supplements until the 12th week of pregnancy. A total of 15 per cent of teenage girls and 6 per cent of adult women do not achieve the Lower Reference Nutrient Intakes (LRNI) for folic acid. Nine out of ten women of reproductive age have folic acid intakes that are so low that they run the risk of having a baby with a neural tube defect.

In addition, folic acid is essential for the formation of red blood cells and has been shown to reduce the levels of an amino acid (homocysteine). This reduction may have a protective effect against heart disease. Folic acid also contributes to brain health and immune function as well as helping to reduce tiredness and fatigue.

Vitamin B6: This is important in the functioning of more than 60 enzymes including those responsible for energy production It is also essential for protein metabolism; RNA and DNA synthesis and the production of red blood cells and antibodies which fight infections. It also supports healthy skin and is essential for maintaining a healthy nervous system.

Vitamin B12: Essential in the functioning of the nervous and immune systems as well as red blood cell formation and RNA and DNA synthesis. It is also involved in energy production and works together with vitamin B6 and folic acid in homocysteine (an amino acid) metabolism. Vitamin B12 It also helps to reduce tiredness and fatigue.

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People over 50, those following vegan or vegetarian diets or cutting down on meat are at risk of vitamin B12 deficiency.

Vitamin C: An antioxidant, neutralising free radicals to help protect cells. Vitamin C is involved in the synthesis of collagen and other constituents of bone, teeth and capillaries. It aids wound healing. It is also necessary for the function of several enzymes and it increases the absorption of iron in the gut.

It also helps contribute to normal energy metabolism and nervous system function and reduces tiredness and fatigue. Vitamin C may have a role in protecting against the common cold and other respiratory tract infections as well as conditions such as cardiovascular disease, cataracts, diabetes and Parkinson’s disease.

Vitamin C is the subject of new research on its potential to enhance the impact of dietary nitrate on the health of the blood vessels and blood pressure. Nitrate is converted to nitric oxide in the body and research indicates that vitamin C may increase the yield of nitric oxide.

Salmon is a great source of vitamin D. (SHARED CONTENT UNIT)

Vitamin D: This helps the body to absorb and use calcium and phosphorus, which are essential for maintaining strong and healthy bones and teeth, as well as other body functions such as heart and muscle function. Vitamin D is also important for blood clotting, the immune system and muscle growth, development and function.

Everyone is recommended to take a vitamin D supplement 10 microgram daily as vitamin D cannot usually be obtained from food in sufficient quantities and Britons often don’t get the sunlight required to maintain blood levels.

Vitamin D is being researched for a number of extra-skeletal benefits. Low vitamin D status in children, for example, has been associated with poor sleep. Vitamin D is also protective for respiratory health. A daily dose of 400-1000 iu daily of vitamin D has been found in recent research to be protective against acute respiratory tract infection.

Vitamin E: An antioxidant helping to neutralise potentially damaging free radicals in the body. Vitamin E is particularly important for the protection of cell membranes as well as maintaining healthy skin, heart and circulation, nerves, muscles and red blood cells.

Calcium: Essential for building and maintaining healthy bones and teeth. Calcium also plays a role in muscle contraction, including the heart muscle. It facilitates signals between nerves. Calcium is involved in energy production and cell division and is used in the blood clotting mechanism. More than a fifth of girls aged 11-18 and more than one in ten (11 per cent) of adult women fail to achieve the LRNI for calcium. This is very worrying for bone health and increasing the risk of osteoporosis.

Iodine: This is used to form thyroid hormones (thyroxine and tri- iodothyronine), which regulate metabolic rate. Iodine is needed for normal growth and development – especially of the brain and central nervous system. It also contributes to function of the immune system and helps keep skin healthy.

People who do not eat fish or dairy are likely to be short of iodine. More than one in four (27 per cent) of 11–18-year-old girls and 15 per cent of women aged 19-64 years do not achieve the LRNI for iodine. This is a concern in potential pregnancy, given the growing foetus requires iodine in the development of brain tissue.

Iron: Essential for the formation of haemoglobin which is present in red blood cells. Haemoglobin is being formed in the body all the time and is the substance in red blood cells that transports oxygen around the body. Iron also contributes to normal energy metabolism, cognitive and immune function and to the reduction of tiredness and fatigue. Women in their reproductive years have a relatively high iron requirement (because of menstrual losses). Vitamin C helps the absorption of iron.

Almost one third (32 per cent) of teenagers are short of iron, with more than half (54 per cent) of 11–18-year-old girls running low. And more than one in four (27 per cent) of women aged 19-64 years have iron intakes below the LRNI (a level at which deficiency is very likely). Older people too may be short of iron.

The majority of women from their teenage years may benefit from more iron by making sure that iron is included in the multivitamin/mineral supplement. Anyone who has diagnosed anaemia will require a prescription iron preparation.

Magnesium: Magnesium is needed for the formation of many enzymes in the body which release energy from food. It is also vital for the nervous system, muscle movement and for the formation of healthy bones and teeth. Magnesium also helps contribute to electrolyte balance and is required for protein synthesis.

Shortfalls of magnesium in the UK population are significant. A total of 38 per cent of teenage girls, 13 per cent of 19–64-year-olds and 16 per cent of people over 65 do not achieve the LRNI for magnesium.

Magnesium deficiency is linked with cardiovascular disease. New research indicates that magnesium deficiency is linked with inflammation of the arteries, increasing the risk of high blood pressure. Increased magnesium intake may reduce inflammation and suggest a mechanism by which magnesium may reduce the risk of hypertension and cardiovascular disease.

Broccoli is a good source of vitamin K. (PA)

Selenium: Selenium is part of an antioxidant system. It protects the body’s cells from damage and helps maintain the body’s defence system. Selenium also works in conjunction with vitamin E and is a component of many enzymes. Selenium also helps contribute to sperm formation, is important for thyroid function, immunity, as well as helping to keep hair and nails healthy.

Dietary intake is low in the UK because of soil selenium levels. The most recent version of the National Diet and Nutrition Survey (NDNS) shows that 26 per cent of 11–18-year-olds, 25 per cent of 19–64-year-olds and 36 per cent of over 65s have magnesium intakes below the LRNI.

Zinc: Zinc is an important part of many enzymes, some of which have key roles in the formation of new proteins – one of the processes involved in tissue growth. Zinc is required to aid growth of the immune cells plus maintenance of hair, skin and nails. Superoxide dismutase (a powerful antioxidant enzyme that neutralises potentially damaging free radicals) requires zinc for its action. Zinc is also essential for reproduction and for immune function.

The latest NDNS shows that 22 per cent of teenagers, 8 per cent of adults aged 19-64 and 7 per cent of people over 65 have zinc intakes below the LRNI. Red meat provides a significant proportion of zinc in the diet. Intakes of red meat have been falling increasing the risk of zinc shortfalls.

Omega 3: Omega 3 fatty acids (EPA and DHA) found in fish oils and other marine sources are important for heart health, supporting brain function, and contributing to eye health. They reduce triglycerides (type of fat) in the blood and can reduce blood pressure. EPA and DHA also inhibit the production of inflammatory chemicals in the body and have an anti-inflammatory benefit on joints.

EPA may also help to discourage the formation of blood clots and help assist the blood to flow freely around the arteries, maintaining the circulation. EPA may also help maintain a healthy heart. DHA is important in infant development, particularly in prematurely born infants. It is believed to be necessary to early eye and brain development. DHA is also thought to support brain development throughout childhood.

Intakes of omega-3 s remain firmly below the recommended intake of 140g per week for oily fish, which is the main source of omega-3s. It is 56g for 19–64-year-olds and 84g for older people. Children eat a miniscule amount -around a tenth of apportion each week.

Eating a balanced diet is important for our overall health. (Getty Images/iStockphoto)

Vitamins - handy at-a-glance guide and what foods they are in

A (Retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: Mango, carrots, butternut squash, pumpkin, broccoli and beef liver.

B1 (Thiamin): Supports energy metabolism and nerve function. Found in: Watermelon, tomato, spinach, soy milk, lean ham, pork chops and sunflower seed.

B2 (Riboflavin): Supports energy metabolism, normal vision and skin health. Found in: Spinach, broccoli, mushroom, milk, egg, liver, oysters and clams.

B3 (Niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: Spinach, potatoes, tomato, lean ground beef, chicken breast, shrimp, tuna (canned in water) and liver.

B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Milk, meats, poultry, fish, eggs and shellfish.

B6 (Pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: Banana, watermelon, tomato, potatoes, broccoli, spinach, chicken breast and white rice.

C (Ascorbic Acid): Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Mango, orange, lemon, grapefruit, strawberries, kiwi, spinach, broccoli, red peppers, pes and tomato.

D: Promote bone mineralisation. Found in: Milk, egg yolk, liver, fatty fish and sunlight.

E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilisation. Found in: Avocado, cod, shrimp, tofu, wheat and sunflower seed.

K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Spinach, broccoli, Brussels sprouts, leafy green vegetables and liver.

Folate: Supports DNA synthesis and new cell formation. Found in: Tomato, broccoli, spinach, asparagus, okra, green beans and black-eyed peas.

Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Found in: A widespread array of foods..

Pantothenic Acid: Supports energy metabolism. Found in: A widespread array of foods.

Paul Speed