Millions of people globally, particularly in India, suffer from nutrient deficiencies without much knowledge of it. Fatigue, decreased immunity, poor bone health, and even hair loss are just a few of the health problems that can result from a lack of vital vitamins and minerals. Iron, vitamin D, magnesium, and protein are common shortages that have varying effects on the body.Thankfully, dietary changes can help avoid or manage the majority of illnesses. To assist close these gaps and advance general health, include nutrient-dense foods :
Iron deficiency
It is one of the most common deficiencies. In India, about 10 million cases arise every year, and it is common across all segments of society. It can lead to microcytic anemia and is also one of the major culprits of hair fall. Sources of iron include green leafy vegetables, beans, iron-fortified grains, peas, tofu, eggs, and lean red meat.
Try this small iron booster that you can incorporate into your diet:
Ingredients:
1 Apple
25g ash gourd (safed kaddu)
10 spinach leaves
1 orange
2 tsp ginger juice
5-6 mint leaves
Procedure:
Mix well and make a juice; don’t strain and drink.
Omega 3 deficiency
It’s common for people to easily fear or shy away from fats in general but all fats are not the
same. Omega 3 has anti-inflammatory properties, promotes heart health and is crucial for
brain health but also a common nutrient that people are often deficient in.
Sources:
Fatty fish, walnuts, chia seeds, hemp seeds, flax seeds
Magnesium deficiency
Magnesium is involved as a cofactor in over 300 enzymes that carry various crucial functions in our body. One of the major reasons why people today feel drained out, fatigue, lack of energy, poor sleep quality is because of deficiency in magnesium. Including foods such as cashew nuts, almonds, pumpkin seeds, dark chocolate over 70% can help you get a good amount of magnesium in your diet.
According to studies, nearly 50 percent of people suffer from this deficiency. It is an electrolyte disturbance that affects numerous biochemical reactions in our body, which are important for the heart and metabolism. It can lead to tremors, nausea, muscle cramps, poor movement coordination, and weak bone strength.
Sources:
Any food that contains dietary fiber is rich in magnesium. Other sources include dry fruits like almonds, cashews, and walnuts; legumes; green leafy vegetables like spinach; whole grains like barley and quinoa; seeds like flax, sesame, pumpkin, and chia; bananas; and potatoes with skin.
Vitamin D deficiency
According to Ridhima Khamesra, dietician, nutritionist and health coach, “Vitamin D deficiency is the most prevalent in India to the extent that it has become a pandemic. Vitamin D is crucial for bone health and our immune function. Since sunlight is the major source it’s very rare that people get enough exposure to sunlight leading to deficiency in Vitamin D. It’s highly recommended to expose your body to sunlight on a daily basis. A fat-soluble vitamin, vitamin D (also known as calciferol) has few natural food sources, so it is often supplemented through dietary supplements. It affects all age groups. Studies indicate that nearly 62–95.7% of newborns and breastfed children and 37.8–97.5% of children aged 5–20 suffer from it. People with dark skin and those aged above 65 are also at high risk.”
Sources:
milk, egg yolk, liver meat, cheese, mushrooms, lean meat, and the flesh of fatty fish like salmon.
Dietary fibre
Gut and digestive issues are quite prevalent today and one of the major causes for the same is a diet deficient in dietary fibre. Dietary fibre and prebiotics are food for the beneficial microbes in our body
Source:
Having a variety of grains, fruits, vegetables, nuts and seeds can help you meet at least 30g of dietary fibre intake daily.
Protein deficiency
According to Azhar Ali Sayed, nutritionist, diet coach, founder, CEO, Pango “In India, we have a carbohydrate-rich culture, and hence, protein deficiency is becoming rampant. The protein requirement of each body is different and must be advised based on individual needs. Generally, it is recommended to consume between 0.8 to 1.2 grams per kilogram of body weight.”
“Protein is the king of nutrients but unfortunately almost over 70% of our population is deficient in protein. Almost 90% of the population does not even know their daily protein requirements. Consuming meat, poultry, eggs and fish, tofu, soy, dairy, watermelon seeds, Hemp seeds, pistachios are great sources of protein,” he adds.
Our recommendation is to have protein in all three major meals. 100 grams of vegetarian protein sources provide about 8-14 grams of protein, while 100 grams of non-vegetarian protein sources provide about 18-24 grams of protein. We often skip protein in breakfast, which is the first mistake. Don’t skip protein in your breakfast.
Sources:
Milk and milk products: milk, curd, buttermilk, paneer
Dry fruits
Dals/besan
Rajma, kala chana, white chana, lobia, dry matar
Vitamin B12 deficiency
Vitamin B12 is essential for red blood cells, energy production, metabolism of carbohydrates, fats, and proteins, and for our nervous system. This deficiency affects 70-100 percent of individuals. The main source of this vitamin is animal fat, and in a country where many are vegetarians and even the non-vegetarians do not consume meat every day, this deficiency is prominent.
B12 is a water soluble vitamin and there’s no mechanism in the body to store B12. Fermented food, fortified food and supplements with the prescription of your medical practitioner can help improve the levels.
Sources:
Animal sources include liver, shellfish, salmon, trout, milk, and milk products.
Nori is a vegan option; it is a sweet seaweed sheet rich in B12. Nowadays, many cereals are fortified with it to help overcome the deficiency. You can also add nutritional supplements if you are not able to meet the requirements of your body.
Iodine deficiency
Iodine is essential for the production of thyroxine, which is secreted by the thyroid gland and is crucial for metabolism and bone development. It is vital for the development of the five senses, coordination, movement, and a healthy nervous system. According to studies, iodine has been marked as the most important micronutrient to prevent mental retardation globally.
Sources:
The most common source is iodized salt. Choose a label that states “iodized salt.” Other sources include seafood, bread, eggs, milk, yogurt, and dairy products. Seaweed is also rich in iodine but is not recommended for pregnant women as it may contain heavy metals like mercury.
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