Nutrients serve as the building blocks of the human body’s health and it is important to get them in adequate amounts. According to a recent study, Indians consume inadequate amounts of nutrients in their diet which is not enough for the healthy functioning of the body over a long period of time. Indian tastes often include a range of foods, nutrients, and packaged and processed foods that affect the body in different ways. Several nutritional deficiencies are relatively common due to various factors including dietary patterns, socioeconomic status, and regional variations.
What is a typical Indian diet?
People in India do not consume enough iron, calcium and folate and most of the victims of this habit are women. Due to the abundance of processed and packaged food available for sale and purchase in the country, many Indians opt for natural and healthy foods in their diet.
“Sun exposure, which is important for vitamin D synthesis, is often inadequate. Phytates in whole grains and legumes, which are a staple in the Indian diet, can inhibit zinc absorption. Finally, green leafy vegetables are rich in vitamin A and folate, but actual intake may not meet the required levels,” says clinical dietitian Ashish Rani, head of nutrition and dietetics at SGT Medical College and Hospital.
Traditional diets in some regions may rely heavily on staple foods such as rice, wheat or lentils, with limited inclusion of diverse food groups. This can lead to deficiencies in nutrients that are less abundant in these staple foods. “In many parts of India, vegetarianism is common for cultural or religious reasons. While plant-based diets can be healthy, they often lack adequate vitamin B12, which is primarily found in animal products. Similarly, intake of omega-3 fatty acids, which are more readily available from fish and meat, may be low,” says Dr Vibhu Kawatra, paediatric nutritionist at Rainbow Hospital. Traditional cooking methods, such as boiling or frying, can also lead to the loss of some nutrients
Who is affected and how?
Nutritional deficiencies in India can affect all age groups and genders, but certain demographics are particularly vulnerable. Infants and children aged 6 to 23 months and adolescents aged 12 to 15 years in India suffer disproportionately from nutritional deficiencies. Common problems include iron deficiency anemia, vitamin A deficiency, and protein-energy malnutrition. Older adults often face deficiencies of vitamin D, calcium, and vitamin B12. Aging can affect nutrient absorption and increase the risk of chronic diseases that affect nutrition. Adolescent girls are at risk of iron deficiency anemia and vitamin D deficiency, while women of reproductive age are at higher risk of iron deficiency anemia and calcium deficiency.
How is it different for men and women?
Men and women are biologically built differently and therefore require different nutrients to suit their body type. It has been found that women take an inadequate supply of iodine in their diet and men consume more zinc and magnesium than women. A recent study conducted in 185 countries of the world also revealed that more than five billion people do not consume adequate amounts of micronutrients including vitamin E, iodine and calcium in their diet and also skip taking supplements. Dr. Vibhu Kawatra says, “Women of reproductive age are at a higher risk due to blood loss during menstruation, pregnancy and breastfeeding. On the other hand, men are generally less prone to iron deficiency than women, but they are still at risk due to factors such as poor diet or chronic diseases.”
Short-term and long-term effects
There are many short-term and long-term effects of continued inadequate consumption of nutrients in your diet. Not consuming the right amount of micro and macro nutrients can cause irreversible damage in the long run. “The short-term and long-term health effects of nutritional deficiencies would be iron deficiency anemia due to lack of vitamin B12 and iron in the body. Vitamin D deficiency can lead to low bone mineral density and rickets. Vitamin A deficiency leads to night blindness,” commented Dr Diksha Dayal, Head of Department and Senior Dietician, Department of Nutrition and Health, Shalby Sanar International Hospitals.
How to curb this situation?
To help reverse this condition, making certain lifestyle and dietary changes that enhance the body’s ability to absorb and use essential nutrients can be very helpful. Consuming foods that enhance absorption can be beneficial, for example, eating vitamin C-rich foods (such as oranges or tomatoes) with iron-rich foods (such as spinach or lentils) can improve iron absorption. “I suggest soaking, sprouting or fermenting plant-based foods to reduce phytates for better nutrient absorption. When cooking, use cast-iron cookware to increase iron intake and exercise regularly to improve overall health. A good practice of managing your stress will also reduce nutrient loss from the body,” says Dr Nisha, Nutrition and Lactation Consultant at Motherhood Hospital. Eating smaller, more frequent meals can improve digestion and absorption, especially for individuals with digestive issues, while also controlling salt and sugar intake to maintain nutrient balance.
What to include in your diet?
Dr Nisha suggests affordable options like leafy greens for iron and calcium, legumes for protein, nuts or seeds for vitamin E and magnesium, whole grains for fibre and vitamin B, and dairy products for calcium and vitamin D to balance the diet.
