​With a strong score of 4.28 out of 5.00, the Philippines ranks among the Top 25 best cuisines in the world. Our food is rich, flavorful, comforting, and rooted in culture. But despite all its goodness, the Filipino diet still has nutritional gaps worth noting.​​​ 

We lean heavily on carbs—especially rice—while missing essential nutrients that affect our health, energy, and even our national average height of about 5 foot 5 inches, or 165 cm. The upside? Small, smart habits can make a difference.  

​​It starts with knowing which nutrients we’re short on and how to close those gaps with better everyday choices.​​​ 

Iron-rich foods are common in Filipino cuisine—so why is iron deficiency still widespread? 

The answer is our staple: white rice. 

White rice is high in phytates, compounds that inhibit iron absorption. Our typical cooking methods -- boiling, braising, and other high​ heat​ techniques -- can further reduce the iron retained in food. 

Women, especially those who are pregnant or menstruating, face a higher risk of iron deficiency. Infants and young children are vulnerable, too. 

Left untreated, it can progress to anemia, where the body can’t produce enough red blood cells. Anemia triggers fatigue, dizziness, irregular heartbeat, and can worsen conditions like diabetes and heart disease. 

It’s a quiet condition with wide impact—draining energy, weakening immunity, and undermining long-term health. 

Red meat is the most direct way to boost iron—generally, the redder the cut, the higher the iron. If you want to avoid gout, you can rely on iron-rich vegetables like spinach, peas, broccoli, and string beans. 

Cutting back on rice can immediately improve iron absorption. If you can’t skip it, choose black rice or iron fortified varieties. 

Steam your food to preserve water-soluble iron that’s lost in high heat methods. And reduce alcohol—it destroys red blood cells and works against your iron-boosting efforts. 

Vitamin C boosts immunity, supports skin health, and speeds up healing. Yet deficiency still happens, even in a tropical country full of Vitamin C–rich fruits. 

Why? Filipino dishes use citrus mostly for flavor, not volume. And the body can’t make or store Vitamin C, so you need it daily. 

Without enough, you risk skin problems, easy bruising, slow healing, and frequent infections. Severe deficiency can lead to scurvy and other serious complications. 

This nutrient is easy to get. Fresh fruits are abundant, and even frozen or canned options still provide fiber and Vitamin C. Additionally, capsules are available for easy consumption even on the go.

Even with public awareness and laws like the ​​ASIN Law​, iodine deficiency remains a pressing issue. In fact, one of our worst national iodine level recordings was in 2013, nearly two decades after iodized salt became mandatory. 

One likely reason this problem persists is location. Iodine‑rich foods—mainly seafood and iodized salt—are harder to access and often more expensive in inland and mountain communities. Many households simply stick to what’s available. 

Children are at higher risk. Untreated iodine deficiency can cause hypothyroidism, goiter, metabolic and developmental delays, and pregnancy complications. 

There must be a concerted effort to acquire iodine-rich foods regardless of location. Fortunately, in addition to the ASIN law, efforts like Tubig Talino aims to make ​i​​I​odine even easier to distribute. 

Time will tell how effective these efforts are—and what more is needed to give Filipinos the nutrients essential for better health. 

Now you know where our cuisine falls short and, more importantly, how to close those gaps. When you fuel your body with the nutrients it needs, you’re investing in a stronger, healthier, more energized you. 

​​Here’s to nourishing your body and becoming your best self in the year ahead.