In the fast-paced life of modern times, people often tend to ignore their Healthy nutrition diet consumption because of unhealthy eating habits, and as a result, might get affected by a wide range of nutrient deficiencies unknowingly. Poor eating habits, lack of sunlight, and other lifestyle factors can contribute to various nutrient deficiencies, which in turn, lead to lack of energy, weaker immunity, and a bad overall health. In this article, we will discuss in detail various common nutrient deficiencies in Indians and how to fix them.
The following are the 7 most common vitamin deficiencies in Indians and how to fix them.
- Vitamin D
India has high vitamin D deficiencies, even with the sun always shining. This is mostly from being indoors too much or simply not getting exposure to the sun. Symptoms can be bone pain, fatigue, and muscle weakness.
Fix: Get exposure to the sun for 15-20 minutes in the morning every day and make sure to add vitamin D food, such as processed milk, egg yolks, and fatty fish, to your diet. If the levels are extremely low, it might not be completely possible to restore adequate amounts of Vitamin D only through food, and the person might require Vitamin D supplements.
- Vitamin B12
This vitamin deficiency is very common in vegetarians and may lead to fatigue, forgetting things, and sensations of burning or tingling in the hands and feet.
Fix: To remediate, a person should try eating dairy products, fortified cereal, and eggs, and in severe situations, the injection or tablets may be required.
- Iron
Iron deficiency contributes to fatigue as well, because of pale skin and potential hair loss, and is very common in women.
Fix: Remedying may include Healthy eating foods that are rich in iron, such as spinach, lentils, jaggery, dates, and red.
- Vitamin A
Vitamin A deficiency can lead to poor vision, dry eyes, and an increased risk.
Fix: Intend to include varieties of colorful fruits/vegetables- carrots, sweet potatoes, mangoes, and green leafy vegetables.
- Folate
Folate deficiency can cause fatigue, irritability, or, more concerning developmental issues during pregnancy.
Fix: Include legumes, citrus fruits/vegetables, green leafy vegetables, and fortified grains in your Healthy Diet. During pregnancy, most women are prescribed folic acid supplements as well.
- Vitamin C
Its deficiency decreases immunity and increases the risk for infections; individuals may also notice bleeding of the gums and slow healing of wounds
Fix: Regular consumption of amla, oranges, guavas, lemon, and bell pepper.
- Calcium
The deficiency of Calcium might result in muscle cramps, weak nails, and brittle bones.
Fix: In order to fix this condition, dairy products, ragi, sesame, and tofu must be included in the diet of a person. Vitamin D also plays a major role in the absorption of Calcium.
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