Let's look at some numbers: the average meal in a restaurant today is four times larger than fifty years ago, yet people are, on average, 11 kilograms heavier. However, most people do not get enough of what really matters - nutrients that the body urgently needs. Portion size therefore has no relation to quality, as confirmed by research from the U.S. National Institutes of Health (NIH), which showed that 92% of the U.S. population was deficient in at least one key micronutrient at some point.

If you notice in yourself that you lack energy, are irritable, have difficulty concentrating, are often sick, or suffer from strange pains, it is very likely that your body is lacking something important.

Vitamin B12 – the energy you feel (or don't)

When we talk about vitamin B12, we mean the right fuel for the body. This vitamin is crucial for the formation of red blood cells and the proper functioning of the nervous system. It is most commonly found in meat, dairy products, and certain grains. If you are deficient in it, it quickly shows - you feel dizzy, weak, tired, sometimes even lose your appetite, which can lead to even greater problems in the long run.

The World Health Organization (WHO) estimates that as much as 15% of the world's population has a deficiency in vitamin B12. Even more alarming is the fact that this percentage can be as high as 40% in those over 60 years old! Depression, confusion, memory problems, and even balance issues can all be consequences of a deficiency in this humble yet remarkable vitamin.

To protect yourself, include eggs, dairy products, fish, beef, chicken, and occasionally some liver in your diet. If you are a vegetarian or vegan, consider adding B12 supplements in the form of drops or tablets.

Vitamin C – an indispensable defender against diseases

Vitamin C is not just something we consume when we have a cold – it is a true army that protects our body every day. This wonderful ally is found in every fruit and vegetable such as peppers, kiwi, broccoli, tomatoes, pomegranates, cherries, strawberries, and citrus fruits.

Women over 19 years of age need at least 75 mg of vitamin C per day, while men need a bit more – 90 mg. If there is a deficiency, the body starts feeling weak, wounds heal slowly, gums may bleed, and teeth become more sensitive and brittle. Severe deficiencies can even lead to scurvy – a disease sailors knew of centuries ago when they didn't have fresh food on long voyages.

Fun fact: one medium-sized bell pepper contains double the daily requirement of vitamin C!

Vitamin D – the sunshine vitamin that almost everyone lacks

Did you know that in our regions, north of the 35th parallel, almost no one gets enough vitamin D through sunlight alone during the winter months? Vitamin D is the only vitamin that our body can largely produce itself when exposed to sunlight.

Tuna, salmon, beef liver, cheese, and egg yolks are good sources of this vitamin, but unfortunately not strong enough to fully cover us without sunlight. Studies show that as many as 80% of Europeans have low levels of vitamin D in winter. Without it, our bones become brittle, muscles weaken, and the immune system deteriorates.

Children are especially vulnerable – a lack of vitamin D can lead to rickets, resulting in curved and soft bones. In adults, the deficiency causes osteomalacia, bone pain, and extreme fatigue.

Iodine – the unseen protector of our thyroid

Iodine is a small yet powerful element needed for the healthy functioning of the thyroid gland - the gland that regulates almost all processes in the body, from metabolism to temperature and even mood.

Seafood, shellfish, and dairy products are rich sources of iodine. Pregnant women and children are at the highest risk of iodine deficiency. Without enough iodine, goiter can occur – an enlargement of the thyroid gland visible as a swelling in the neck – and even mental retardation in children. According to WHO, approximately 2 billion people worldwide still lack iodine!

Iron – red fuel for blood

When we talk about iron, we are referring to the basic building block of red blood cells. Iron deficiency is the most widespread nutritional deficiency in the world. Roughly 30% of the global population has low iron levels, which means more than 2 billion people!

Symptoms? Weakness, pale skin, rapid heartbeat, shortness of breath, and an unusual craving for chewing ice (known as pica). Interestingly, our body absorbs iron from meat (heme iron) much more easily than iron from plant sources (non-heme iron).

Magnesium – the hidden hero against stress

Magnesium is a mineral that is often overlooked, yet without it, our muscle fibers would be in constant spasm, our heartbeat irregular, and even our sleep restless.

It is found in nuts, legumes, whole grains, and vegetables. If there is a deficiency, you will quickly feel a poor appetite, nausea, leg cramps, and increased fatigue. Experts estimate that about 50% of adults have low magnesium levels!

One cup of spinach, for example, covers as much as 40% of the daily magnesium requirement.

Zinc – the silent guardian of the immune system

Zinc is a mineral that the body needs for over 300 different enzymatic reactions! It affects wound healing, immune defense, growth, and even fertility.

A deficiency can lead to hair loss, weakened sense of taste and smell, frequent colds, diarrhea, and slow growth in children. The World Health Organization warns that as much as 17% of the global population has low zinc levels, mainly in developing countries, but the situation is no better here.

Be cautious – too much of a good thing can also harm

Of course, a warning is also in place – excessive intake of vitamins and minerals in the form of dietary supplements without supervision can cause more harm than benefit. For instance, excessive amounts of vitamin D can lead to poisoning, while too much iron can harm the liver. Therefore, it is always advisable to consult a doctor or nutritionist before taking any supplements.