It is a common knowledge that fast foods are a major health hazard in many western countries. But the perils of fast foods are not limited to high cholesterol and obesity. Deficiency of certain vitamins and minerals can cause some types of cancers and diabetes, according to many nutritionists and dieticians.

According to Bruce Ames, professor of biochemistry and molecular biology at the University of California at Berkeley, a regular intake of vitamin and mineral supplements can even prevent disorders associated with aging. He has done extensive research in the area. Ames found that the poor diets of the underdeveloped countries and the high-calorie diets of the Western countries lack micronutrients alike. There is a close connection between obesity and deficiency in vitamins and minerals. Deficiency in vitamin D is very common in all sections of the people. It can cause growth retardation in childhood. Also, it increases the risk of hip fractures in adulthood.

Vitamin A is critical for vision and it is one of the leading causes of blindness in the developing countries. Also, vitamin A protects the intestines. It is found profusely in milk and most dairy products, fish, eggs, vegetables and some fruits.

Iron deficiency is a major micronutrient deficiency in the United States, according to Mark Kern, professor of nutrition at San Diego State University.

Calcium deficiency is also of major concern in the United States. It can lead to osteoporosis, a condition characterized by the loss of the normal density of bone, causing an increase in the risk of breaking bones.

Deficiencies of vitamin C and vitamin E increase the risk of heart diseases, Kern said. A lack of B group vitamins has been associated with chronic fatigue syndrome.

Deficiency in vitamin K can lead to excessive menstrual bleeding, osteoporosis and liver cancer. It is highly recommended that you strengthen your immune system by including lots of fruits, vegetables and dairy products in your diet.