Vegetarian and vegan diets have become very popular – especially among women and younger people – but there is cause for concern, as these plant-based diets often lack a number of essential nutrients. One of them, iodine, plays an important role in metabolism, estrogen balance, and cancer prevention. According to an article published in Frontiers in Nutrition, women of childbearing age, pregnant women, and children are particularly vulnerable. The authors discuss the health benefits of iodine and how much we actually need.

The use of glyphosate-based herbicides to control weeds may increase the need for selenium, according to a new population study published in Ecotoxicology and Environmental Safety. Choosing organic produce may therefore be worthwhile if you want to avoid pesticide residues in food. It is also important to ensure adequate selenium intake.

Vitamin C plays a particularly important role in the innate immune system, which combats most pathogens without causing noticeable symptoms. The vitamin is also involved in regulating inflammatory processes, protecting cells against oxidative stress, and supporting wound healing, according to a new review article published in Nutrients.

Atopic eczema primarily affects children and is also known as childhood eczema or asthma eczema. A deficiency of vitamin D during pregnancy alone increases the risk that the child will develop the condition. According to a Swiss study published in Nutrients, supplementation with vitamin D, fish oil, and the fatty acid GLA can alleviate various symptoms of atopic eczema in children.

- which can harm pregnancy and general health

Cadmium is a widespread environmental toxin that accumulates in the body through the food chain, air pollution, and tobacco smoke. According to a new study published in the Journal of Women’s Health, pregnant women exposed to high levels of cadmium have an increased risk of developing a critical condition called preeclampsia. In addition, long-term exposure to cadmium can cause kidney damage, osteoporosis, and respiratory cancer. Evidence also suggests that cadmium interferes with the body’s utilization of zinc, a mineral that plays a role in hundreds of enzymatic processes and functions as an important antioxidant that protects cells. Therefore, it is advisable to minimize cadmium exposure as much as possible and to ensure an adequate zinc intake.

According to a study published in BMC Psychiatry, increasing one’s intake of vitamin B3 may improve mood and reduce or even eliminate suicidal thoughts. It is important to note, however, that vitamin B3 is primarily found in protein-rich foods, and a plant-based diet may increase the risk of deficiency. Additionally, stimulants, genetic factors, and aging can make it harder to utilize B3 from the diet, because B3 must first be converted into its active form, NAD, which is important for energy metabolism, mood, and mental balance.

Depression is a growing global problem. The role of diet is often overlooked, and according to a large U.S. population study published in Frontiers in Nutrition, magnesium deficiency appears to increase the risk. The authors note that magnesium’s antidepressant effect is linked to multiple mechanisms that support the nervous system and mood. Magnesium is also important for digestion and gut microbiota, and disturbances in the gut-brain axis can contribute to depression-like conditions. Magnesium deficiency is widespread due to unbalanced diets and ultra-processed foods. In addition, stress, insulin resistance, excessive calcium intake, and certain medications can increase the body’s requirement for magnesium.

We are all exposed to mercury to varying degrees. Mercury is particularly damaging to the nervous system and make us more vulnerable to several diseases. Fetuses and small children are especially at risk, as mercury exposure can also cause lower IQ. A review published in Biology and Life Sciences Forum shows that selenium protects against mercury. However, this protection depends on a sufficient selenium intake, as this vital trace element is also required for vital body functions such as energy metabolism, thyroid function, immune defense, fertility, and much more.