Most Czechs consume diets lacking essential minerals and vitamins, according to a new study from the State Health Institute. Experts warn that many people fail to recognize that different fruits and vegetables aren’t interchangeable, and crucial nutrients are often lost through overcooking. Meanwhile, excessive salt consumption poses significant health risks, particularly among men.
The study reveals alarming deficiencies, with 92% of women and 83% of men over 60 failing to meet recommended calcium intake levels. Calcium deficiency affects almost everyone, potentially leading to bone and dental problems, especially in older adults with fragile bones. Low calcium levels can also cause muscle pain and fatigue.
Similar symptoms occur with magnesium deficiency, which predominantly affects women and seniors. Low magnesium levels can impair concentration and increase the likelihood of muscle cramps or tremors. Helena Kazmarová from the Center for Health and Environment recommends unsweetened dairy products, leafy greens, nuts, and legumes as good sources of both calcium and magnesium.
Conversely, Czechs consume too much sodium from excessive salt use, a problem affecting nearly all men. This behavior increases risks of heart disease, high blood pressure, kidney damage, and stomach cancer. While vegetable intake is crucial for a balanced diet, vegans should supplement with nutrients like vitamin B12, though experts note that supplements are unnecessary for those maintaining a proper diet.
When adjusting diets, it’s important to understand what nutrients different foods provide and how cooking methods affect them. Analysis shows broccoli contains the most vitamin C, while apples have the least. Bell peppers, broccoli, and tomatoes are good vitamin C sources compared to avocado, ginger, and apples. Cooking at high temperatures, especially in water without using the cooking liquid in the final dish, causes vitamins to leach out.
To address these nutritional gaps, changes are being implemented in school cafeterias. Starting this September, children will receive more vegetables and legumes but less meat. Salt and sugar will be reduced, and fish will appear on menus once weekly, helping establish healthy eating habits from an early age.