NutriSense Blog
Story
13
min
cals
cals

11 Vitamins and Minerals Lacking In the Typical American Diet

September 5, 2022
Written by
Team NutriSense

Would you say you generally get your daily recommended vitamin and mineral intake? If you said yes, you might want to double check. 

Studies have shown that as much as 31 percent of Americans are prone to be deficient in at least one vitamin. Other reports have found that nearly 90 percent of Americans do not meet the current suggested intake of vegetables, and up to 80 percent do not meet the current fruit intake suggestions.

So, which vitamins and minerals are lacking in the American diet? Why do they matter? And how can you make sure you’re getting enough of each one? 

Here are 11 of the most common nutrients to make sure you’re including in your diet.

What is The Typical American Diet?

a few plates with tomatoes, bread, cheese, and a salad

The Dietary Guidelines For Americans emphasizes a diet rich in nutrient-dense foods. Nutrient-dense foods can include many diverse types of whole foods such as fruit, vegetables, lean proteins, whole grains, and seeds and nuts.

In order to get plenty of different vitamins and minerals, the guidelines recommend varying your vegetables and proteins and making fruits and veggies at least half of each meal. They also suggest limiting processed foods, and foods high in added sodium and sugars.

Unfortunately, however, the typical Western-style diet is high in saturated and trans fat, sugary desserts, sodium, processed meat, high-fat dairy products, and refined grains. It is also often low in healthy fats like monounsaturated and polyunsaturated fatty acids, plant-based proteins, and fiber. 

As a result, this dietary pattern is often associated with many chronic diseases, including cardiovascular disease, type 2 diabetes, liver disease, obesity, some types of cancer, and tooth decay. Research has shown that as much as 60 percent of American adults have one or more of these diet-related chronic diseases. 

What is Nutrient Deficiency?

a man holding his head and looking down

Nutrients are substances that are required for your body to function and grow. Your body needs plenty of these essential macronutrients and micronutrients to function properly. Most essential nutrients come from food, meaning that diet is a huge contributor to nutrient deficiency. 

Nutrient deficiency is when your body does not have an adequate supply of its essential nutrients. Because vitamins and minerals are essential for your body to function, having a vitamin or mineral deficiency increases your chance of developing chronic illnesses. 

Micronutrients are the vitamins and minerals that you need in smaller doses. These carry out several important tasks in the body, like keeping your immune system functioning, benefiting your nervous system, and helping you get energy from your food.

11 Common Vitamins and Minerals You Might Be Lacking

Here are 11 essential vitamins, minerals, and other important nutrients that might be lacking in your diet. 

1) Vitamin A

Vitamin A is an essential vitamin that is stored in your liver. It helps your body grow and manage healthy teeth, eyes, bones, and skin. It also helps regulate gene expression, supports the immune system, supports red blood cell production, and plays a crucial role in prenatal and postnatal development.

About 45 percent of Americans don’t get an adequate amount of Vitamin A. Around the world, about 127 million children and seven million pregnant women are vitamin A deficient. Deficiency in this vitamin can increase your risk of infection, blindness, and even death. 

How to Add it to Your Diet

There are two types of vitamin A found in food. The first is preformed vitamin A, which is found in animal products like liver, fish, dairy, and eggs. 

Preformed vitamin A is very well absorbed and converted to its active form (retinol). However, provitamin A carotenoids like beta-carotene are relatively less easily digested and absorbed. 

The other type is called provitamin A carotenoids. You can get these from leafy green vegetables, orange and yellow vegetables, and tomatoes and tomato products. 

Many factors can impact how well your body converts carotenoids to the active form of vitamin A, including the food matrix, how a food is prepared, and an individual's digestive capacity and genetic makeup.

2) Vitamin C

a basket ull of oranges

Vitamin C is an essential nutrient that is required for the production of collagen. Collagen is the main structural protein found in the skins, bones, tendons, and cartilage.

This protein is required for wounds to heal and keeps your immune system functioning. It also acts as an antioxidant in the body and helps protect you from free radicals, which can damage your cells and DNA. 

About 46 percent of Americans don’t get an adequate amount of vitamin C. People who smoke, don’t eat a varied diet, and people with certain medical conditions like cancer and kidney disease may be at higher risk for vitamin C deficiency.

How to Add it to Your Diet

Vitamin C comes from fruits and vegetables, especially citrus fruits like oranges and grapefruits, kiwi fruit, strawberries, cantaloupe, and tomatoes. It’s also found in vegetables such as red and green peppers, broccoli, and spinach.

3) Vitamin D

Vitamin D helps your body absorb calcium, which is crucial for strong bones and helps prevent diseases like osteoporosis. This vitamin is also essential for your muscles to move, your nerves to carry messages between your brain and body, and helps your immune system to fight off infection.

The main source of vitamin D for most people is sunlight. However, geography and seasons can impact vitamin D absorption, and in many places in the world, the UVB content of the sun's rays is not significant enough to stimulate vitamin D production.

Your body produces vitamin D when your skin is exposed to direct, outside sunlight. Smog, cloudy weather, aging processes, and dark skin can all affect the body’s ability to get enough vitamin D. 

Vitamin D deficiency, which may affect as many as 95 percent of American adults, can cause conditions related to bone health, like osteoporosis and rickets, and is associated with an increased risk of cancer, hypertension, and autoimmune disease. 

How to Add it to Your Diet

Fatty fish, including trout, salmon, tuna, and mackerel, and fish liver oil are good sources of vitamin D. Very few other foods contain vitamin D, but mushrooms, egg yolks, and cheese contain small amounts. 

Almost all types of animal milk in the U.S. (and many plant-based milks) are fortified with vitamin D. Spending time outdoors, however, is the best way to increase your vitamin D—just don’t forget your sunscreen!

4) Vitamin E

a bowl of greens on a plate

Vitamin E is an essential vitamin that acts as an antioxidant in the body, protecting cells from free radical damage. It also supports the immune system, keeps blood from clotting in your blood vessels, and helps cells interact with each other in your body. 

Vitamin E deficiency is associated with certain diseases, including Crohn’s disease, cystic fibrosis, and some genetic diseases. It can also lead to nerve and muscle damage, loss of body movement control, vision problems, and a weakened immune system. 

How to Add it to Your Diet

Vegetable oils, including wheat germ, sunflower, and safflower oils, are great sources of vitamin E. Peanuts, hazelnuts, and almonds are also rich in vitamin E. Green vegetables, like spinach and broccoli, provide some vitamin E. 

5) Calcium

Calcium is a mineral that is stored in your bones and teeth. It helps your body build and maintain healthy, strong bones. 

Calcium also helps your muscles move, regulates constriction and relaxation of blood vessels, and helps your nerves carry messages between the brain and every other part of the body. It can even help control the secretion of hormones like insulin.

Many people in the U.S. do not get enough calcium, especially children and teens, postmenopausal women, and people who don’t eat or drink dairy products. Calcium deficiency is associated with bone problems, including osteoporosis, rickets, and osteomalacia, a disease that causes soft bones. 

How to Add it to Your Diet

Dairy products, like cheese, yogurt, and milk, are the main dietary source of calcium for many people. If you follow a vegan diet or are lactose intolerant, you can supplement your calcium intake by eating vegetables like kale, broccoli, and Chinese cabbage. 

Some fruit juices and plant-based milks are also fortified with calcium. Canned fish with bones such as sardines are also a natural source of calcium. 

6) Iron

a plate with two large shrimps and lemon

Iron is a mineral that is stored in your muscles, liver, spleen, and bone marrow. Your body uses it to make hemoglobin, which carries oxygen from the lungs to all parts of the body.

Iron also contributes to your body’s growth and development, and the production of hormones. This mineral also acts as an antioxidant as well as a beneficial pro-oxidant in the immune system.

Many Americans don't get enough iron. People with heavy periods, pregnant people, infants, frequent blood donors, and people with certain diseases, like cancer, gastrointestinal disorders, and heart failure, are all at higher risk of iron deficiency. 

A lack of iron can cause iron deficiency anemia, a condition that affects hemoglobin in your body. This can cause gastrointestinal problems, weakness, fatigue or lack of energy, and problems with concentration and memory.

How to Add it to Your Diet

Iron is found in many foods, including lean meat, seafood, and poultry; legumes, like white beans, lentils, kidney beans, and peas; spinach; nuts and raisins. Additionally, some breakfast cereals and breads are fortified with iron. 

7) Zinc

Zinc is a mineral that is found in your cells. It helps your immune system function, makes proteins and DNA, helps wounds heal, and is crucial for your sense of taste and smell. Zinc also helps the body grow and develop in the womb. 

Zinc deficiency is associated with slow growth in infants and children and delayed sexual development during adolescence, and can cause hair loss, diarrhea, loss of appetite, problems with wound healing, and decreased ability to taste food. 

Deficiency in this mineral is becoming more common in the United States. Elderly Americans may be most at risk for zinc deficiency.

How to Add it to Your Diet

Oysters are the best natural source of zinc. Red meat, poultry, seafood, beans, nuts, and whole grains also provide zinc. 

8) Potassium

two plates with an assortment of nuts

Potassium is a mineral that the body needs for almost everything it does. It aids in kidney and heart function, muscle contraction, and nerve function. 

This mineral also helps move nutrients into cells and move waste products out. It can also help reduce the adverse effects of sodium on the body, which benefits blood pressure

Potassium deficiency may contribute to higher blood pressure, weaker bones, and an increased risk of kidney stones. The deficient intake of potassium in the American diet is on the rise, according to recent studies, leading to increased risk of hypokalemia, or low potassium levels in the blood.

How to Add it to Your Diet

Potassium is found in many fruits, including oranges, bananas, dried apricots, raisins, and prunes. Acorn squash, potatoes, spinach, tomatoes, and broccoli are vegetables high in potassium. Legumes like lentils and kidney beans, nuts, milk, yogurt, and meat, poultry, and fish also contain potassium. 

9) Magnesium

Magnesium is a mineral that is crucial for many functions in your body, including muscle function, nerve function, managing blood sugar, regulating blood pressure, and making protein, bones, and DNA. 

Magnesium deficiency, which may affect up to half of the U.S. population, is associated with loss of appetite, nausea, vomiting, fatigue and weakness. It can also affect your body’s ability to absorb vitamin D.

Elderly individuals and people with long-term alcoholism, type 2 diabetes, and gastrointestinal diseases, including Crohn’s disease and celiac disease, all have a higher risk of magnesium deficiency. 

How to Add it to Your Diet

Magnesium is found in legumes, nuts, seeds, whole grains, and leafy green vegetables. It is also found in milk and yogurt, and some fortified breakfast cereals. 

10) Fiber

a dish full of seasoned broccoli and carrots

Fiber falls into the macronutrient category, as it’s a type of carbohydrate found mainly in plant foods. It can’t be absorbed or digested by the body, and stays mostly intact as it passes through your digestive system and helps to bulk up your stool.

Fiber has a significant effect on your health, lowering your chance of developing hemorrhoids and colorectal cancer. A diet high in fiber can reduce the risk of heart disease, improve satiety after meals, and help maintain a healthy weight. 

Unfortunately, only 5 percent of Americans include enough fiber in their diet. Fiber deficiency can increase your risk of certain cancers, obesity, immune function, and constipation.

How to Add it to Your Diet

Fiber comes from plant foods, like fruits, vegetables, legumes, seeds and whole grains. Raspberries, pears, apples, and bananas are fruits high in fiber, while green peas, broccoli, brussels sprouts, cauliflower, and carrots are high fiber vegetables. 

You can also find fiber in whole grains like barley, bran flakes, quinoa, oatmeal, popcorn, and chia seeds. Legumes like split peas, lentils, and black beans are also great sources of fiber. 

11) Omega 3 Fatty Acids

Omega 3 fatty acids are a type of fat called polyunsaturated fatty acids. This micronutrient helps support healthy heart, blood vessel, lung, immune system, and endocrine system function. 

Studies show that many U.S. adults are not meeting the recommended daily intake of omega 3. Omega 3 deficiency can cause fatigue, depression, poor memory, higher incidence of inflammation, and hormonal imbalances.

How to Add it to Your Diet

The best dietary sources of omega-3 fatty acids are found in fatty fish, like salmon, mackerel, anchovies, sardines, and herring. Though many people have been led to believe that seeds and nuts like flax, chia, and walnuts are good sources of omega 3, these doosa only provide a precursor fatty acid called ALA. 

ALA fatty acids must then be converted to the ‘active’ omega 3 fatty acids, DHA and EPA, by the body. In the human body, this process is very inefficient, meaning that as little as two to 10 percent is actually converted.

Are Supplements a Good Option to Increase Your Intake of Nutrients?

If you eat a diet rich in nutrient-dense, colorful foods like vegetables, whole fruits, legumes, whole grains, and lean proteins, you may not need to use supplements. However, if you find yourself struggling to get your necessary nutrients from your diet, supplements may be a good option. 

People who are pregnant, over the age of 50, following a diet that excludes food groups (like meat or dairy), or who have food allergies may benefit from vitamin and mineral supplements. Keep in mind that aiming to get your recommended intake of essential nutrients through whole food sources is preferable to supplements.

Before taking supplements, talk to your doctor or nutritionist to see if they are right for you. They will help you determine what supplements you need, the correct dosage to take, and whether or not supplements will interact with any medications you currently take.

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.

When you join the program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

Click here to listen to the podcast.
Listen to the full podcast:
11 Vitamins and Minerals Lacking In the Typical American Diet
Story
13
min
cals
cals
Post Title

Post Description

Story
9
min
cals
cals
NutriSense Dietitians Recommend: Healthy Bowl Recipes for Lunch
NutriSense Dietitians Recommend: Healthy Bowl Recipes for Lunch

Looking for a quick bowl recipe to throw together for lunch? Here are six healthy and delicious bowl recipes to try, recommended by our very own dietitians.

Story
7
min
cals
cals
Is Beauty Sleep Just a Myth?
Is Beauty Sleep Just a Myth?

Have you ever wondered if beauty sleep is real? We'll explore what the experts have to say about the effects of sleep on your appearance.

Story
9
min
cals
cals
Is Blood Pressure Higher in the Morning?
Is Blood Pressure Higher in the Morning?

Is it normal to have higher blood pressure in the morning? And how can you know if your blood pressure is ideal? Read on to learn more. 

Story
8
min
cals
cals
Do Bananas Raise Blood Sugar Levels?
Do Bananas Raise Blood Sugar Levels?

Bananas are delicious fruits packed full of vitamins, minerals, and fiber. But do they raise your blood sugar levels? Read on to find out how bananas affect glucose.

Story
10
min
cals
cals
Will Eating Slowly Help with Weight Loss?
Will Eating Slowly Help with Weight Loss?

We’ll take you through the benefits of mindful eating and then conduct an experiment with the help of a CGM to see how eating speed can impact your blood sugar.

Story
8
min
cals
cals
Dancing to your Target Weight
Dancing to your Target Weight

In this article, we’ll explore seven different dance styles and the health benefits they can provide, plus a few tips to help you dance to your target weight.

Story
6
min
cals
cals
Can You Swim With a CGM?
Can You Swim With a CGM?

You may be wondering whether your CGM is safe to swim with. Here are a few considerations to keep in mind when using your CGM around water.

Story
9
min
cals
cals
The Best Chest and Shoulder Workouts for Beginners 
The Best Chest and Shoulder Workouts for Beginners 

We’ll take you through some of the best chest and shoulder exercises for beginners and share an upper body workout plan to try out during your next gym session.

Story
7
min
cals
cals
The Effects of Fructose: Is it Bad for You?
The Effects of Fructose: Is it Bad for You?

Does consuming fructose cause blood sugar spikes? And where does this type of sugar come from? Read on to learn more about how fructose affects the body.

Story
9
min
cals
cals
What Does a PCOS Belly Look Like?
What Does a PCOS Belly Look Like?

A PCOS belly is one of the most commonly experienced symptoms of PCOS. We'll explore what causes it and share some tips for PCOS-related weight gain.

Story
7
min
cals
cals
8 Reasons Swimming is Great for Metabolic Health
8 Reasons Swimming is Great for Metabolic Health

In this post, we’ll dive into the eight ways that swimming can positively impact your metabolic health for the next time you hit the swimming pool.

Story
7
min
cals
cals
Why Do You Gain Weight on Your Period?
Why Do You Gain Weight on Your Period?

Did you know your weight fluctuates during your period? Read on to find out why period weight gain is so common.

Story
8
min
cals
cals
A Post Meal Guide to Blood Sugar Levels
A Post Meal Guide to Blood Sugar Levels

In this article, we share the major culprits of post-meal blood glucose spikes and some actionable tips to help you optimize your postprandial glucose response.

Story
7
min
cals
cals
Glycogen vs Glucose: How They Work Together
Glycogen vs Glucose: How They Work Together

Glucose and glycogen are two types of carbohydrate molecules that your body relies on for many metabolic functions. Learn more about how they work together.

Story
8
min
cals
cals
Are Diet Drinks Healthy For You?
Are Diet Drinks Healthy For You?

For the last several decades, diet sodas have been popularized as a “healthier option” to normal sodas. But are they actually healthier? Read on to find out.

Story
8
min
cals
cals
Blood-Glucose Friendly Japanese Eggplant Recipes
Blood-Glucose Friendly Japanese Eggplant Recipes

Japanese eggplant is a nutrient-dense food that can be beneficial for your health. Looking to try it out? Here are some delicious, dietitian-approved recipes you can start with.

Story
5
min
cals
cals
Russell Battles on Dialing in on Nutrition with the CGM Program
Russell Battles on Dialing in on Nutrition with the CGM Program

Russell Battles shares how using a CGM helped him revamp his diet, exercise, and lifestyle after suffering from a heart attack.

Story
7
min
cals
cals
Do Apples Affect Blood Glucose?
Do Apples Affect Blood Glucose?

From vitamin C to fiber, apples are loaded with nutrients and filled with health benefits. But did you know they may also have some effects on insulin levels and your efforts to control blood sugar? Read our article to find out more

Story
8
min
cals
cals
You’ve been diagnosed with prediabetes – now what?
You’ve been diagnosed with prediabetes – now what?

A set of reliable steps you can take to manage your blood glucose levels that should fit most lifestyles of persons with prediabetes.

Story
9
min
cals
cals
Your Size Doesn’t Dictate Your Metabolic Health
Your Size Doesn’t Dictate Your Metabolic Health

You don't have to be a certain size or weight to be healthy! Learn more about what metabolic health is, and why your size doesn't dictate it.

Story
6
min
cals
cals
Your Mother's Day Gift Guide
Your Mother's Day Gift Guide

Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.

Story
9
min
cals
cals
Your Menstrual Cycle and Blood Sugar Levels
Your Menstrual Cycle and Blood Sugar Levels

Learn how your menstrual cycle can affect your blood sugar levels, and what you can do to maintain healthy blood sugar control.

Story
8
min
cals
cals
Your Guide to Cozy Holiday Meals
Your Guide to Cozy Holiday Meals

The whirlwind of holiday celebrations can make you forget about your health goals. To help you out, we've compiled a list of tips along with our favorite recipes so you can balance indulgence, tradition, and good health this year. 

Story
9
min
cals
cals
Your Immune System and Probiotics
Your Immune System and Probiotics

Learn more about the beneficial effects of probiotics on your immune system and take a look at some probiotic foods you can add to your diet.

Story
10
min
cals
cals
Wine and Your Health
Wine and Your Health

Drinking wine in moderation can have some health benefits, but it's important to know what those are and how they may impact you.

Story
8
min
cals
cals
Why You're Hungry All The Time [10 Reasons + Tips to Curb The Hunger]
Why You're Hungry All The Time [10 Reasons + Tips to Curb The Hunger]

Review some of the top reasons you might be experiencing constant hunger and some useful tactics to help curb hunger cravings.

Story
9
min
cals
cals
Why Laughter Is The Best Medicine
Why Laughter Is The Best Medicine

Laughing has some amazing health benefits, from boosting your immune system to fighting stress. Find out more about the science behind laughter and how you can start incorporating more of it into your life.

Story
6
min
cals
cals
Why You Need Fiber in Your Diet
Why You Need Fiber in Your Diet

Dietary fiber can help maintain good gut health and promote blood sugar regulation. Read more about its health benefits and see what high-fiber foods you should consider including in your diet.

Story
9
min
cals
cals
Why You're Experiencing Menstrual Cramping Without Your Period
Why You're Experiencing Menstrual Cramping Without Your Period

Many people experience symptoms akin to menstrual cramping even when they are not on their periods. It’s surprisingly common, and various factors can contribute to it. Read on to find out what some of these are.

Story
10
min
cals
cals
Why You're Feeling Fatigued or Tired After Eating [+ Tips to Prevent It]
Why You're Feeling Fatigued or Tired After Eating [+ Tips to Prevent It]

Check out some of the common and not-so-common reasons you’re likely feeling tired after eating and read our tips to help prevent fatigue after meals.

Story
9
min
cals
cals
Why You Aren’t Losing Weight: The Link Between Undereating and Weight Gain
Why You Aren’t Losing Weight: The Link Between Undereating and Weight Gain

If you're consuming fewer calories than your body needs to function properly, you may be undereating. Take a look at how this can affect your weight loss efforts and overall health.

Story
9
min
cals
cals
Why Gardening is so Good for You
Why Gardening is so Good for You

One of the best ways to get all the mental and physical benefits of nature is by flexing your green thumb. Read on to learn more about how gardening can benefit your health.

Story
9
min
cals
cals
Why Everyone, Including Healthy People Should Use CGMs
Why Everyone, Including Healthy People Should Use CGMs

CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!

Story
9
min
cals
cals
Why Do People Get Hangry?  [+6 Hanger Prevention Tips]
Why Do People Get Hangry?  [+6 Hanger Prevention Tips]

Learn the science behind hanger, why some people suffer from it, and helpful tips to avoid experiencing it.

Story
8
min
cals
cals
Why Do We Need Macro and Micronutrients?
Why Do We Need Macro and Micronutrients?

Macro and micronutrients impact everything weight loss to blood sugar levels. Read on to learn more about these nutrients and why you need them.

Story
10
min
cals
cals
Why Do People Need to Lose Weight Before Bariatric Surgery?
Why Do People Need to Lose Weight Before Bariatric Surgery?

Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.

Story
12
min
cals
cals
Why Continuous Glucose Monitoring is Effective for Athletes
Why Continuous Glucose Monitoring is Effective for Athletes

Review the reasons that continuous glucose monitoring continues to grow in popularity amongst the world’s top athletes.

Story
7
min
cals
cals
Why consumer CGM use is good for diabetics
Why consumer CGM use is good for diabetics

Continuous glucose monitors (CGMs) have come to form a crucial part of the next generation of holistic wellness management. Come and see how you can "level up" your health optimization game with the latest wearables.

Story
6
min
cals
cals
What’s The Deal With Cryotherapy?
What’s The Deal With Cryotherapy?

Cryotherapy is gaining popularity among biohackers, fitness enthusiasts and those who want to optimize their health. Learn more about how it works and the risks and benefits associated with it.

Story
7
min
cals
cals
What You Need to Know About Visceral Fat
What You Need to Know About Visceral Fat

Learn more about what visceral fat is, how it affects your body, and what you can do about it.

Story
7
min
cals
cals
What’s Stopping You From Losing Weight?
What’s Stopping You From Losing Weight?

Do you have trouble losing weight, no matter how hard you try to shed those unwanted pounds? Find out more about the weight loss plateau and what you can do about it.

Story
9
min
cals
cals
What You Should Know About Acupuncture
What You Should Know About Acupuncture

Learn more about the research on, as well as the benefits and risks of acupuncture, a form of alternative medicine that involves inserting needles into your body for pain and stress relief.

Story
6
min
cals
cals
What You Need to Know About the Types of Resistant Starch
What You Need to Know About the Types of Resistant Starch

In this second part of our series on resistant starch, explore the different types and learn more about the impact they have on the foods you consume.

Story
9
min
cals
cals
What You Need to Know About Neuropathy
What You Need to Know About Neuropathy

Neuropathy, or nerve damage, can cause pain, discomfort, and interfere with daily tasks. Explore effective ways to prevent and manage it.

Story
8
min
cals
cals
What You Need to Know About Popular Christmas Foods
What You Need to Know About Popular Christmas Foods

It's Christmas this weekend! Read on to learn more about traditions, classic Christmas foods, and how to have a healthier celebration this year.

Story
8
min
cals
cals
What You Need to Know About Candy and Blood Glucose This Halloween
What You Need to Know About Candy and Blood Glucose This Halloween

This Halloween, find out what candy you can treat yourself to without ruining your long-term health goals.

Story
7
min
cals
cals
What You Need to Know About Commercially Made Resistant Starch
What You Need to Know About Commercially Made Resistant Starch

Resistant starch can help you lose weight and improve your health. Learn about commercially made resistant starch, how it works, and why it's different from the kind you're used to seeing in supplements and foods.

Story
9
min
cals
cals
What to Eat When You Have PCOS
What to Eat When You Have PCOS

Polycystic ovary syndrome, or PCOS, is a condition that involves endocrine and metabolic imbalances. Here are some PCOS friendly foods to include in your diet for better health.

Story
6
min
cals
cals
What is Resistant Starch?
What is Resistant Starch?

What do you know about resistant starch? Learn more about what this type of starch is, how it can benefit your health, whether it has side effects, and more.

Story
8
min
cals
cals
What Research Says About Sleep and Blood Sugar Levels
What Research Says About Sleep and Blood Sugar Levels

Recent research has shown that sleep and blood glucose are intricately connected. Read on to learn more about what this means for your blood sugar levels and overall health.

Story
8
min
cals
cals
What To Do For Low Blood Sugar At Home
What To Do For Low Blood Sugar At Home

The best way to combat low blood sugar at home is to take a glucose tablet or glucose gel. Here’s what to do with low blood sugar at home.

Story
8
min
cals
cals
What is Red Light Therapy?
What is Red Light Therapy?

An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.

Story
7
min
cals
cals
What is Nordic Walking?
What is Nordic Walking?

Nordic walking is a full-body workout in which special lightweight poles are held in each hand to activate the entire body while walking. Learn the benefits of Nordic walking and how you can get started with this activity.

Story
7
min
cals
cals
What Causes Excessive Thirst (Polydipsia) [+5 Tips to Help]
What Causes Excessive Thirst (Polydipsia) [+5 Tips to Help]

Review some of the reasons that you might be experiencing persistent, excessive thirst and how you can better stay hydrated.

Story
8
min
cals
cals
What is High-Intensity Resistance Training [+ 9 Tips for Beginners]
What is High-Intensity Resistance Training [+ 9 Tips for Beginners]

Learn what high-intensity resistance training is, how it can benefit your metabolism, and nine tips to get started with HIRT.

Story
8
min
cals
cals
What is Glucose Intolerance?
What is Glucose Intolerance?

Learn what is glucose intolerance, how it affects your body, and why blood glucose monitoring is vital to blood glucose management.

Story
7
min
cals
cals
What is a Holiday Health Hangover and How to Avoid It
What is a Holiday Health Hangover and How to Avoid It

Find out what exactly a holiday health hangover is, the symptoms you may experience, tips on how to avoid one, and what you can do if it's too late.

Story
9
min
cals
cals
What are the Ideal Ketone Levels For Ketosis?
What are the Ideal Ketone Levels For Ketosis?

A blood ketone level of .5 to 3.0 millimoles per liter is the ideal range for ketosis. Find out more here.

Story
9
min
cals
cals
What are the Best Times to Eat for Losing Weight?
What are the Best Times to Eat for Losing Weight?

Review our helpful article where we discuss the best times to eat if you are trying to lose weight.

Story
11
min
cals
cals
Ways to Reverse Prediabetes with Diet and Lifestyle Changes
Ways to Reverse Prediabetes with Diet and Lifestyle Changes

Explore the ways in which you can actively begin reversing prediabetes through diet and lifestyle changes.

Story
9
min
cals
cals
Weight Loss and Blood Glucose
Weight Loss and Blood Glucose

Learn about how weight loss can impact blood glucose levels, and find tips for maintaining healthy blood sugar levels.

Story
9
min
cals
cals
What A Digital Detox Can Do for Your Mental Health
What A Digital Detox Can Do for Your Mental Health

Do you spend all your free time scrolling through social media? If you can’t remember the last time you went offline, you may need a digital detox.

Story
9
min
cals
cals
Vinegar and Blood Sugar: Does It Lower It?
Vinegar and Blood Sugar: Does It Lower It?

Read on to find out what impact, if any, vinegar really has on our body’s ability to balance blood sugar.

Story
8
min
cals
cals
Useful Glycemic Index Charts For Fruits and Vegetables
Useful Glycemic Index Charts For Fruits and Vegetables

Review our glycemic index charts for the most common fruits and vegetables to better understand the impact on your glucose levels.

Story
8
min
cals
cals
Understanding the Relationship Between Menopause and Metabolic Health
Understanding the Relationship Between Menopause and Metabolic Health

Did you know that menopause can affect your metabolic health, and vice versa? Read on to understand the relationship between metabolic health and menopause, and how to manage metabolic health during your menopausal journey. 

Story
7
min
cals
cals
Understanding The Effects of Sugar on the Brain According to Research
Understanding The Effects of Sugar on the Brain According to Research

What really happens to your brain when you consume sugar? Review how interesting the relationship between the brain and sugar is, and why it’s important to control your blood sugar.

Story
9
min
cals
cals
Understanding the Causes and Symptoms of Endometriosis
Understanding the Causes and Symptoms of Endometriosis

Endometriosis is a common yet often ignored condition. Learn more about the symptoms to watch out for, how you can seek treatment, and read first-hand accounts from two women who have dealt with endometriosis.

Story
6
min
cals
cals
Understanding Hyperglycemia vs. Hypoglycemia and How to Recognize the Differences
Understanding Hyperglycemia vs. Hypoglycemia and How to Recognize the Differences

Quickly understand the differences between hyperglycemia and hypoglycemia, how to recognize the signs, and key prevention tips.

Story
6
min
cals
cals
Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]
Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]

Learn everything you need to know about the relationship between triglycerides levels and blood glucose.


Story
7
min
cals
cals
Tips and Tricks for Staying Healthy in the Summer
Tips and Tricks for Staying Healthy in the Summer

If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.

Story
7
min
cals
cals
Tips for a Healthy, Happy Purim
Tips for a Healthy, Happy Purim

Purim, a joyous occasion celebrated around March or April every year, is just around the corner! Read on to learn more about the holiday and the delicious foods that accompany it.

Story
5
min
cals
cals
Thoughtful Valentine's Day Gift Ideas from NutriSense Dietitians
Thoughtful Valentine's Day Gift Ideas from NutriSense Dietitians

Still haven't settled on the perfect gift for your Valentine this year? Take a look at our Nutrition Team's favorites for some thoughtful ideas.

Story
10
min
cals
cals
The Warning Signs of Nerve Damage You Should Watch Out For
The Warning Signs of Nerve Damage You Should Watch Out For

Because nerve damage can have many silent symptoms, it often goes undiagnosed in the early stages. Read on to learn more about what causes nerve damage and some warning signs to watch out for.

Story
7
min
cals
cals
The Ultimate Guide to Fiber and its Effect on Metabolic Health
The Ultimate Guide to Fiber and its Effect on Metabolic Health

Ready to learn all about fiber beyond just the basics? In this post, we dive deep into the different kinds of fiber and health benefits of each. From functional fiber to fermentation, we break down all the jargon into a layman's language.

Story
8
min
cals
cals
The Relationship Between Cardio and Blood Sugar
The Relationship Between Cardio and Blood Sugar

Did you know that cardio can help you lose weight as well as optimize your health and blood glucose? Here's everything you need to know about cardio and its relationship with blood sugar.

Story
7
min
cals
cals
The Side Effects of Unhealthy Weight Loss
The Side Effects of Unhealthy Weight Loss

Find out what unhealthy weight loss is and learn more about its side effects and what you can do to prevent them.

Story
6
min
cals
cals
The Relationship Between Low Blood Sugar and High Blood Pressure
The Relationship Between Low Blood Sugar and High Blood Pressure

Learn about the warning signs of low blood sugar and the relationship it has on blood pressure.

Story
10
min
cals
cals
The Positive Impact Weight Lifting Has on Blood Sugar
The Positive Impact Weight Lifting Has on Blood Sugar

Here is everything you need to know about the relationship between weight lifting and blood sugar.

Story
7
min
cals
cals
The Relationship Between Cholesterol and Blood Sugar
The Relationship Between Cholesterol and Blood Sugar

Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?

Story
8
min
cals
cals
The Link Between Sleep Apnea and Diabetes
The Link Between Sleep Apnea and Diabetes

NutriSense dietitian Katrina Larsen, MS, RD,N, LD, CDCES discusses the risk factors for sleep apnea and how this disorder is linked to other health conditions.

Story
5
min
cals
cals
The Paleo Diet and Blood Glucose Levels
The Paleo Diet and Blood Glucose Levels

The premise of the paleo diet is that the body can handle a mix of meats, fruits and vegetables, eggs, fish, and complex carbohydrates better than processed meats, refined fats, grains and simple carbohydrates because it evolved to eat the first category as hunter-gatherers.

Story
8
min
cals
cals
The Health Benefits of Winter Squash
The Health Benefits of Winter Squash

A common ingredient in cozy winter recipes, winter squash is one of our favorite foods this time of year. Read on to learn more about how it can benefit your health.

Story
6
min
cals
cals
The NutriSense Holiday Gift Guide: Stocking Stuffers We Love
The NutriSense Holiday Gift Guide: Stocking Stuffers We Love

Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!

Story
8
min
cals
cals
The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love
The NutriSense Holiday Gift Guide: Health-Focused Gifts They’ll Love

Still haven't bought all your holiday gifts this year? Don't worry—there's still time to find the perfect gift for everyone on your list. Read our guide for some great ideas!

Story
9
min
cals
cals
The Link Between Inflammation and Blood Glucose
The Link Between Inflammation and Blood Glucose

Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.

Story
9
min
cals
cals
The Health Benefits of Adding Fermented Foods to Your Diet
The Health Benefits of Adding Fermented Foods to Your Diet

Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.

Story
9
min
cals
cals
The Health Benefits of Potatoes, Yams, and Sweet Potatoes
The Health Benefits of Potatoes, Yams, and Sweet Potatoes

Potatoes, yams, and sweet potatoes are similar in usage, but pretty distinct in taste, texture, appearance, and even nutritional content! Read on to find out more about each one.

Story
8
min
cals
cals
The Health Benefits of Living With Pets
The Health Benefits of Living With Pets

Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.

Story
7
min
cals
cals
The Health Benefits of Cooking With Herbs and Spices
The Health Benefits of Cooking With Herbs and Spices

Herbs and spices are a great way to add flavor to dishes, and also have a range of health benefits. Learn more about a few of our favorites.

Story
12
min
cals
cals
The Health Benefits of Beans
The Health Benefits of Beans

Learn about the health benefits of beans and how they can help you live a healthier, longer life.

Story
6
min
cals
cals
The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?
The Guide to Metabolic Diets: What Are They, Do They Work, And Who Should Try Them?

Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.

Story
min
cals
cals
The Foods and Traditions of Kwanzaa
The Foods and Traditions of Kwanzaa

Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa. 

Story
9
min
cals
cals
The Blood Sugar and Joint Pain Connection
The Blood Sugar and Joint Pain Connection

Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.

Story
10
min
cals
cals
The Best Diet for Non-Diabetic Hypoglycemia
The Best Diet for Non-Diabetic Hypoglycemia

This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.

Story
6
min
cals
cals
The Effect of Aging on Your Blood Glucose Levels
The Effect of Aging on Your Blood Glucose Levels

Take a look at how aging can affect your blood glucose levels.

Story
9
min
cals
cals
The Best Diet to Increase Your Vitamin D Levels
The Best Diet to Increase Your Vitamin D Levels

Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.

Story
10
min
cals
cals
The Best Diet for Menstruation
The Best Diet for Menstruation

When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.

Story
8
min
cals
cals
The Benefits and Risks of Popular Ayurvedic Herbs and Spices
The Benefits and Risks of Popular Ayurvedic Herbs and Spices

Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.

Story
9
min
cals
cals
The Beginner’s Guide to the Low FODMAP Diet
The Beginner’s Guide to the Low FODMAP Diet

In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.

Story
8
min
cals
cals
The 6 Worst Foods for Osteoporosis
The 6 Worst Foods for Osteoporosis

When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.