In line with Well being Canada’s Canadian Community Health Survey, the diets of many adults had been proven to be missing in sure vitamins.  As many as 25-40% of Canadian adults could also be nutrient poor. Proceed studying to keep away from being one among them!

The prevalence of insufficient intakes was highest for vitamin A, vitamin D, magnesium and calcium. 

Outcomes From Well being Canada’s Survey

  • Greater than 35% of Canadian adults consumed vitamin A in portions beneath the Estimated Common Requirement (EAR), with the prevalence of insufficient intakes rising to higher than 40% 
  • Equally, greater than 34% of Canadian adults consumed magnesium in portions beneath the EAR, with the prevalence of insufficient intakes rising to higher than 40%
  • As for calcium, each males and feminine adults had a prevalence of insufficient intakes starting from 26.5% to 80.1 % and 47.5% to 86.9%, respectively. Tendencies in each sexes confirmed an growing prevalence of calcium inadequacy with older age.
  • Of all of the vitamins with an EAR, vitamin D had the very best prevalence of insufficient intakes
  • There’s concern that Canadian adults might not be assembly their wants for potassium and fibre
  • 6-19% of girls 19-50 consumed iron in quantities that fell beneath satisfactory
  • 10-35% of Canadians from most age and intercourse teams consumed folate in insufficient quantities

Let’s talk about the results of insufficient quantities of those vitamins long run and how one can get sufficient of those vitamins in your food regimen. However first, I wish to draw your consideration to a ‘one cease’ resolution to spice up these often-missing vitamins in your food regimen: 100% juice. I’ve partnered with the Canadian Beverage Affiliation to deliver you this info.

100% Juice As A Answer for Lacking Vitamins

Do you know that 100% juice is simply that, 100% juice? There appears to be a whole lot of confusion about simply what’s in 100% juice, it’s essential for Canadians to know what they’re consuming and the way it contributes to their food regimen.

• 100% juice is a supply of important vitamins and phytonutrients. Analysis reveals that individuals who drink 100% juice have higher high quality diets than individuals who don’t drink juice. Individuals who drink juice have larger intakes of nutritional vitamins A, C, folate, and magnesium. 1

• 100% of juice drinkers eat extra complete fruit than non-fruit juice drinkers, suggesting that 100% juice is complementary to complete fruit and vegetable consumption. 2 That is essential as a result of most Canadians should not consuming the really helpful variety of day by day vegetables and fruit.

   • 100% orange juice accommodates solely naturally occurring sugar from oranges. The sugar content material in a single 250 ml glass of 100% orange juice is about the identical as that of two medium oranges. Consuming a specific amount of naturally occurring sugar in a nutritionally useful beverage like 100% juice might be a part of a nutritious diet.

Let’s check out the diet details for one cup (8 oz) of orange juice:

100% juice is an effective way to insert extra folate, vitamin C, B nutritional vitamins and potassium in your food regimen. Juice will also be fortified with calcium and vitamin D, offering an extra resolution for these missing vitamins in our food regimen!

Add juice into your food regimen into your smoothies, as a aspect to your meals or right into a enjoyable dessert like a popsicle!

Let’s now discover how one can get sufficient of assorted vitamins that Canadians are sometimes missing in and how one can acknowledge indicators of deficiency!

How To Get Sufficient Vitamins & Know The Indicators Of Deficiency


Indicators of Deficiency: Muscle weak spot, constipation, irregular coronary heart rhythm and extra.
Bump up potassium in your food regimen with bananas, acorn squash, legumes, tomatoes and 100% juice.


Indicators of Deficiency: Muscle weak spot, constipation, irregular coronary heart rhythm and extra
You’ll probably get sufficient from not less than three servings of milk or fortified plant-based milk. It’s also present in calcium-fortified orange juice, chia seeds, almonds, oranges and darkish leafy greens like kale and broccoli

Vitamin D

Indicators of Deficiency: fatigue, bone ache, temper modifications, and muscle aches or weak spot might set in

Your finest wager to get sufficient vitamin D is thru dietary supplements – not many meals are wealthy in vitamin D. 100% fruit juice fortified with vitamin D might be an choice as properly.

Vitamin C

Indicators of Deficiency:  weak spot, gum illness and a poor immune system

The essential nutrient is in abundance in lots of meals, together with 100% juice, pink and inexperienced peppers, oranges, strawberries, broccoli, kiwi, lemons, and grapefruit.


Indicators of Deficiency:Fatigue, diarrhea, easy and tender-feeling tongue

To get folate from meals, go for fortified cereals, 100% fru8it juice, beans, peanuts, sunflower seeds, complete grains, and darkish leafy greens.


Indicators of Deficiency: lack of urge for food, fatigue, nausea, constipation and extra
Add extra magnesium into your food regimen by these magnesium-rich meals: almonds, cashews, peanuts, spinach, black beans and edamame, together with 100% juice,


Indicators of Deficiency: Shortness of breath, fatigue, chilly palms and ft, brittle nails
You may get extra iron by iron-fortified cereal, beans (particularly lima, navy, and kidney beans), lentils, and spinach. 

1 O’Neil CE, et al. “Weight-reduction plan high quality is positively related to 100% fruit juice consumption in kids and adults in the USA: NHANES 2003- 2006”. Nutr J. 2011;10:17

2 Statistics Canada, Fruit and vegetable consumption, 2013 eng.htm