Nutrients are the building blocks of human health and getting enough of them is vital. According to a recent study, Indians consume insufficient amounts of nutrients in their diets, which is not enough for the body to function healthily in the long term. An Indian palate usually includes a range of foods, nutrients, and packaged and processed foods that affect the body in different ways. Various nutrient deficiencies are relatively common due to a variety of factors, including dietary patterns, socioeconomic status, and regional differences.
What is the common Indian diet?
People in India are not getting enough iron, calcium and folate and more women are falling victim to this behavior. With the abundance of processed and packaged foods available for sale and purchase in the country, many Indians are swapping these for natural and healthy food items in their diet.
“Sun exposure, which is vital for vitamin D synthesis, is often inadequate. Phytates in whole grains and pulses, which are staples of Indian diets, can interfere with zinc absorption. Finally, green leafy vegetables are rich in vitamin A and folate, the actual intake of which may not meet the required levels,” says Ashish Rani, clinical dietician, head of the Department of Nutrition and Dietetics, SGT Medical College and Hospital.
Traditional diets in some regions may rely heavily on staples like rice, wheat or lentils, with limited inclusion of various food groups. This can lead to deficiencies in nutrients that are less common in these staples. “Vegetarianism is prevalent in many parts of India, for cultural or religious reasons. While plant-based diets can be healthy, they often lack adequate vitamin B12, which is 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, a pediatric nutritionist at Rainbow Hospital. Traditional cooking methods, such as boiling or frying, can also lead to the loss of certain nutrients. For example, overcooking or the use of certain spices can 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 particularly vulnerable. Infants and children aged 6 to 23 months and adolescents aged 12 to 15 years are most prone to nutrient deficiencies in India. Common problems include iron deficiency anemia, vitamin A deficiency, and protein-energy malnutrition. Older adults are often deficient in vitamin D, calcium, and vitamin B12. Ageing can affect nutrient absorption and increase the risk of chronic diseases that affect nutrition. Adolescent girls are prone to iron deficiency anemia and vitamin D deficiency, while women of reproductive age are particularly susceptible to iron deficiency anemia and calcium deficiency.
How is it different for men and women?
Men and women are biologically created differently and therefore require different nutrients that are specifically tailored to their body type. Women have been found to have inadequate iodine intake in their diets, while men consume more zinc and magnesium than women. A recent study conducted in 185 countries around the world revealed that over five billion people do not consume adequate amounts of micronutrients such as vitamin E, iodine and calcium in their diets, and also skip taking supplements. “Women of reproductive age are at higher risk due to menstruation, pregnancy and breastfeeding. Men, on the other hand, are generally less prone to iron deficiency than women, but are still at risk due to factors such as poor diet or chronic conditions,” adds Dr. Vibhu Kawatra.
Short and long-term effects
There are several short and long term effects of consistently consuming inadequate nutrients in your diet. Not consuming the right amount of micro and macro nutrients can lead to irreversible damage in the long run. “The short and long term health effects of nutritional deficiencies would be Iron Deficiency Anemia, which is caused by the deficiency of vitamin B12 and iron in the body. Vitamin D deficiency can lead to decreased bone mineral density and rickets. Night Blindness is caused by vitamin A deficiency,” says Dr. Diksha Dayal, Division Head and Senior Dietitian, Department of Nutrition and Health, Shalby Sanar International Hospitals.
How can we contain the situation?
To help reverse this, making a few lifestyle and dietary changes that increase the body’s ability to absorb and utilize essential nutrients can go a long way. Pairing foods that enhance absorption can be helpful, for example, consuming foods rich in vitamin C (like oranges or tomatoes) with iron-rich foods (like spinach or lentils) can improve iron absorption. “I recommend soaking, sprouting or fermenting plant-based foods to reduce phytates for better nutrient absorption. Use cast iron cookware when cooking to increase iron intake, and get regular exercise to improve overall well-being. A good practice in managing your stress will also reduce nutrient depletion in the body,” says Dr. Nisha, Nutrition and Breastfeeding Consultant at Motherhood Hospital. Eating smaller, more frequent meals can improve digestion and absorption, especially for people with digestive issues, while also maintaining salt and sugar intake to maintain nutrient balance.
What should you add to your diet?
To balance the diet, Dr. Nisha recommends affordable options like 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 for calcium and vitamin D.