by Nutrients act as building blocks for the health of the human body and getting them in sufficient quantity is essential. According to a recent study, Indians consume insufficient amounts of nutrients in their diet which is not enough for the healthy functioning of the body in the long run. An Indian palate often includes an array of food items, nutrients, and packaged and processed food that affect the body in various ways. Some nutritional deficiencies are relatively common due to a variety of factors including dietary patterns, socioeconomic status, and regional variations.
What is the common Indian diet?
In India, people do not include adequate amounts of iron, calcium and folate and more women suffer from this behaviour. Due to the excessive presence of processed and packaged food ready for sale and purchase in the country, many Indians trade them for natural and healthy food items in their diet.
“Sun exposure, crucial for vitamin D synthesis, is often insufficient. Phytase in whole grains and legumes, staples in Indian diets, can inhibit zinc absorption. Finally, green leafy vegetables are rich in vitamin A and their folate intake may not meet the required levels,” says Ashish Rani, Clinical Dietitian, Head of Nutrition and Dietetics at SGT Medical College and Hospital.
Traditional diets in some regions may rely heavily on staples such as rice, wheat, or lentils, with limited inclusion of different food groups. This can lead to deficiencies in nutrients that are less abundant in these staples. “In many parts of India, vegetarianism is common for cultural or religious reasons. Although plant-based diets can be healthy, they often do not contain enough vitamin B12, which is mainly found in animal products. Similarly, the intake of omega-3 fatty acids, which are readily available from fish and meat, may be low,” says Dr Vibhu Kawatra, pediatric nutritionist at Rainbow Hospital. Traditional cooking methods, such as boiling or frying, can also result in the loss of certain nutrients. For example, excessive cooking or the use of certain spices may reduce the availability of vitamins.
Who is affected and how?
Nutritional deficiencies in India can affect all age groups and genders, but certain demographics are vulnerable. Infants and children between 6 and 23 months and adolescents between 12 and 15 years of age are much more prone to nutritional deficiencies in India. Common issues include iron deficiency anemia, vitamin A deficiency, and protein-energy malnutrition. Older adults often have deficiencies in vitamin D, calcium and vitamin B12. Aging can affect nutrient absorption and increase the risk of chronic diseases that affect nutrition. Young girls are prone to iron deficiency anemia and vitamin D deficiency and women of reproductive age are at risk of iron deficiency anemia and calcium deficiency.
How is it different for men and women?
Men and women are built differently from a biological point of view and therefore need different nutrients that are specifically catered to suit their body type. It has been found that women do not take in an adequate supply of iodine in their diet and that men consume more zinc and magnesium compared to women. A recent study from 185 countries around the world also revealed that over five billion people do not consume the correct amount of micronutrients including Vitamin E, iodine and calcium in their diet and also do not consume supplements that accept. “Women of reproductive age are at higher risk due to menstrual blood loss, pregnancy and lactation. On the other hand, men are less likely than women to be iron deficient but still at risk due to factors such as poor diet or chronic conditions,” says Dr Vibhu Kawatra.
Short and long term effects
There are various short-term and long-term effects of continuing to consume insufficient nutrients in your diet. Not consuming the right amount of micro and macronutrients can lead to irreversible damage in the long run. “The short-term and long-term health consequences of the nutritional deficiencies are Iron Deficiency Anemia due to the lack of Vitamin B12 and Iron in the body. Vitamin D deficiency can lead to reduced bone mineral density and can cause Rickets. Night Blindness is caused by Vitamin A deficiency,” said Dr Diksha Dayal, Head of Department & Senior Dietitian, Department of Nutrition & Health at Shalby Sanar International Hospitals.
How to alleviate the situation?
To help reverse this situation, many lifestyle and dietary changes can be made that improve the body’s ability to absorb and use essential nutrients. It may be beneficial to combine foods that improve absorption, for example, by combining foods rich in vitamin C (such as oranges or tomatoes) with foods rich in iron (such as spinach or lentils) the absorption of iron can be improved to improve. “I recommend soaking, juicing or fermenting plant-based food to reduce phytostans for better nutrient absorption. When cooking, use cast iron cookware to increase iron intake and exercise regularly to improve overall well-being. Good practice in managing your stress will reduce nutrient depletion from the body,” says Dr Nisha, Nutrition and lactation consultant at Mother’s Hospital. Eating smaller, more frequent meals can improve digestion and absorption, especially for individuals with digestive problems while also keeping salt and sugar intake up to maintain nutritional balance.
What to include in your diet?
Dr Nisha recommends affordable options such as leafy greens for iron and calcium, legumes for protein, nuts or seeds for vitamin E and magnesium, whole grains for fiber and B vitamins and dairy products for calcium and vitamin D to balance the diet.
