For a country hailed as the center of biodiversity and blessed with an abundance of fresh tropical fruits and vegetables, it is ironic that the Philippines has been grappling with the issue of undernutrition as far as we can remember.
And we’re not just talking about the millions of children whose limited food choices at home have left them emaciated and small for their age. Even adults suffer from nutrient deficiencies too.
“While poverty is often thought to be the cause of micronutrient deficiencies, it’s also due to Filipinos’ overdependence on rice and lack of diversity in their diets,” says Maricar M. Esculto, RND, MD, Head of Nutrition & Dietetics Department of the top hospital in the Philippines, Makati Medical Center (MakatiMed).
“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,” Esculto adds.
At least 30 vitamins and minerals allow our body to do what it is supposed to do on the regular: digest food, repair injuries, flush out toxins, convert what we eat and drink into energy, and the like.
Dr. Esculto emphasizes the importance of vitamins and minerals for metabolism, strength, and disease prevention. Identifying nutrient deficiencies through blood tests or visible symptoms allows for targeted dietary adjustments.
During Nutrition Month, MakatiMed addresses common deficiencies among Filipinos and suggests simple solutions:
Iron: Essential for oxygen transport and muscle function. Adult males need 12mg/day, while menstruating women may require up to 28mg/day. Iron-rich foods such as beef, liver, beans, legumes, fortified cereals, and whole grains provide ample supply.
Iron deficiency leads to anemia, resulting in fatigue, pale skin, shortness of breath, heart palpitations, lightheadedness, and cold extremities. Women with anemia may experience premature delivery or maternal mortality, shares Dr. Esculto.
Vitamin C found in many of our fruits and vegetables strengthens our immune system. A potent antioxidant, it may aid in slowing the aging process, too.
“A severe deficiency in Vitamin C makes us vulnerable to a host of diseases. Expect your skin to be dry and bruise easily, your gums to bleed, your joints to ache, your wounds to heal slowly, and your energy levels to nosedive,” notes Dr. Esculto.
Since the body does not produce or store Vitamin C, consuming it daily is a must. The RNI per day for adult males is 70mg and 60mg for adult females. Local favorites papaya, guava, calamansi, pineapple, and the nutrient-dense malunggay or moringa are all packed with Vitamin C.
Often associated with bone and teeth health, calcium is also responsible for muscle contraction, transporting blood throughout the body, and helping nerves send messages to the brain and other body parts.
Don’t like milk? Turn to cheese, yogurt, sardines, beans, lentils, nuts, and leafy green vegetables like kale and spinach to get your daily dose of calcium. The average adult, male or female, needs 750-800mg of calcium a day.
Iodine is vital for thyroid hormone production, essential for growth, brain function, reproductive health, and regulating body temperature. Insufficient iodine leads to goiter, neck swelling, and maternal complications like prenatal death and infant mortality. Pregnant women lacking iodine risk hearing impairment, cleft palate, and mental retardation, warns Dr. Esculto.
Seafood is an excellent source of iodine. So are dried fish and fresh seaweeds. Since 1995, the government has taken steps to address iodine deficiency and its effects. Republic Act No. 8172 or the ASIN Law, aims to put an end to disorders caused by iodine deficiency by mandating all salt producers and manufacturers to iodize their products.
For more information, please contact the Nutrition & Dietetics Department through MakatiMed On-Call at +632.88888 999, email [email protected], or visit www.makatimed.net.ph.