Heart disease, high blood pressure and cancer are all more prevalent in people who consume low amounts of fruits, vegetables and high fiber grains. In addition to helping boost the immune system, Vitamins A and C also are key to helping prevent the onset of lesions in the arterial walls, which are the beginning stages of heart disease, says Lewis. She also sites the lack of consumption of soluble fiber, which is obtained through the flesh of fruits and vegetables and beans, as one way cholesterol levels remain high and contribute to heart disease. Soluble fiber helps reduce cholesterol in the body by binding up the cholesterol-containing bile salts and allowing the body to excrete them before they are absorbed. Insoluble fiber, found in whole grain cereals and breads and the skins of fruits and vegetables, ward off colorectal cancer by carrying wastes, toxins and sloughed off intestinal cells from the body.
Calcium deficiencies are another frequent problem in the United States.
Later in life, when calcium is leaving the bones more rapidly than it is being laid down, the calcium deficient child has now become the osteoporatic senior. Therefore, it is critical throughout life to consume at least two to three servings of low fat dairy products per day. If you are a smoker or eat more protein than the body needs, the need for calcium increases. When it comes to deficiencies, there are groups of people who are more susceptible than others. Women trying to conceive should be consuming adequate amounts of folate through folate-rich foods well before becoming pregnant, says Lewis.