![]() ![]() dietary guidelines and the mass marketing of over-the-counter supplements. Hence, concern about "insufficiency"-a controversial topic-is a major driver of both the U.S. However, eating less than optimal amounts of important vitamins, minerals, and other compounds can still contribute to a number of major illnesses, such as heart disease, type 2 diabetes, cancer, and osteoporosis. True vitamin and mineral deficiencies-in which the lack of a single nutrient leads directly to a specific ailment-are rare in the United States because our extensive supply of inexpensive food, and the fortification of many common foods with some key nutrients. Even today in many low-income countries, people frequently suffer from a variety of nutrient-deficiency diseases. Nearly 30 vitamins and minerals that your body cannot manufacture in sufficient amounts on its own are called "essential micronutrients." British sailors learned centuries ago that living for months without fresh fruits or vegetables-the main sources of vitamin C-caused the bleeding gums and listlessness of scurvy, a disease that often proved fatal. And while you only need a small number of micronutrients-vitamins and minerals-failing to get even those small quantities virtually guarantees disease. You need large amounts of macronutrients-proteins, fats, and carbohydrates. To maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system, your body requires a steady supply of many different raw materials-both macronutrients and micronutrients. Foods to boost your immune system and increase vitamin and mineral intake
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