Foods Filipinos Can Take to Fight Nutrient Deficiency
It’s not just Filipino children but also parents who seem to have trouble with nutrient deficiency. You can take foods to battle Iron, Vitamin C, Iodine, and Calcium deficiency.
Getting the right food intake can be quite a challenge not only for kids but also for parents. In a fast-paced world, many families tend to rely on fast food and takeout to augment the needs of their children. But sometimes, they themselves forget that they also need enough nutrition to keep up with their hectic lifestyles. So they end up suffering from nutrient deficiency.
Although poverty and high prices are often the reasons cited, Maricar M. Esculto, RND, MD, Head of the Nutrition & Dietetics Department of Makati Medical Center also pointed out that Filipinos tend to rely on rice and the lack of diversity in their food.
“Adults who think they can get by with a cup of instant noodle soup for lunch and a fast food burger, fries, and soda for dinner every day are not getting the adequate vitamins and minerals needed for the human body to function optimally,” she said.
Four of the most common micronutrients that have been lacking among adults are Iron, Vitamin C, Iodine, and Calcium. Unsure where to begin? Here are some foods you can try to combat the deficiency in your body.
Food to combat iron deficiency
Iron helps make hemoglobin that transports oxygen to the body. Some of the foods that one can eat include beef, liver, beans, legumes, and fortified cereal. Whole and fortified grain products are also good sources of iron.
Vitamin C sources
We have often been reminded to take in fruits and vegetables as part of our food intake. Load up on fruits rich in Vitamin C such as members of the citrus family like oranges, kiwi, grapefruit, and lemon. Strawberries, tomatoes, and bell peppers are good sources as well. Moreover, broccoli, cabbage, cauliflower, and Brussels sprouts are good sources of Vitamin C, too.
Iodine food options
Goiter is one of the most common thyroid problems due to a lack of iodine. The answer to this? Seafood! It is one of the best sources of iodine aside from salt. Dried fish and seaweeds are also worth trying out to combat iodine deficiency.
Food rich in calcium
Milk is the most recommended to combat calcium deficiency. Not a fan of milk? Other dairy products such as cheese and yogurt are worth trying out. Sardines, beans, lentils, nuts, and leafy green vegetables like kale and spinach are good sources of calcium as well.
A reminder: invest in healthy and clean food
It’s always been a challenge for families, most especially for parents, to prepare healthy food options for them and their kids to eat. But it’s also important that with proper preparation, micronutrient deficiencies can be combated. A healthy body gives the energy booster for the day and it’s only right to invest in cooking and prepping the right food properly.
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