Nutrient deficiencies can have a significant impact on longevity and overall health (healthspan). According to the World Health Organization, undernutrition, including vitamin and mineral deficiencies, accounts for about one third of all child deaths and impairs healthy development and life-long productivity 1. At the same time, growing rates of overweight are linked to a rise in chronic diseases, resulting in a double burden of malnutrition 1.
Healthy longevity is not just about living a long life, but also about living a healthy and happy life free from disability or disease. Researchers from Harvard University have identified five key lifestyle factors that can increase the chances of a longer and healthier life: healthy diet, regular exercise, healthy weight, no smoking, and moderate to no alcohol intake 2. Those who incorporated all five factors lived up to 14 years longer than those who did not incorporate any of these lifestyle factors 2.
A healthy diet is particularly important for older adults, who generally have lower calorie needs but similar or even increased nutrient needs compared to younger adults. This is often due to less physical activity, changes in metabolism, or age-related loss of bone and muscle mass. Nutrient needs in this population are also affected by chronic health conditions, use of multiple medicines, and changes in body composition 3. Eating nutrient-dense foods and maintaining an active lifestyle can help mitigate some of these risks.
On the other hand, ultra-processed foods are foods that have undergone intense industrial processes that destroy the natural structure of the food ingredients and strip away many beneficial nutrients such as fiber, vitamins, minerals, and phytochemicals 1. These foods are very low in essential nutrients compared to whole or minimally processed foods 1. In some cases, manufacturers attempt to add synthetic vitamins and minerals to replace nutrients lost during processing, but whole foods provide additional healthful compounds that ultra-processed foods do not 2.
Eating a diet high in ultra-processed foods can lead to nutrient deficiencies in essential nutrients such as iron, magnesium, calcium, potassium, chromium, vitamin C, and B vitamins 3. According to a study published in The BMJ, ultra-processed foods are the main source (nearly 58%) of calories eaten in the US, and contribute almost 90% of the energy we get from added sugars 3. Therefore, it is important to limit the consumption of ultra-processed foods and focus on eating a diet rich in whole or minimally processed foods to ensure adequate nutrient intake.
In conclusion, nutrient deficiencies can have a significant impact on longevity and overall health. Incorporating healthy lifestyle factors such as a healthy diet and regular exercise can help increase the chances of a longer and healthier life. It’s never too late to make improvements to support healthy aging.
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