Nutrients are the building blocks of the health of the human body and it is vital to consume them in sufficient quantities. According to a recent study, Indians do not consume sufficient amounts of nutrients in their diet, which is not sufficient for the healthy functioning of the body in the long run. An Indian palate often includes a variety 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 the usual Indian diet?
In India, people do not consume sufficient amounts of iron, calcium and folic acid, which is why more women are falling victim to this behavior. Due to the excessive presence of processed and packaged foods that are ready to be sold and bought in the country, many Indians are swapping these for natural and healthy foods in their diet.
“Sun exposure, which is crucial for vitamin D synthesis, is often inadequate. Phytates in whole grains and legumes, staples of the Indian diet, can inhibit zinc absorption. Finally, green leafy vegetables are rich in vitamin A and folate, so their actual 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 can rely heavily on staples such as rice, wheat or lentils, with limited inclusion of various food groups. This can lead to deficiencies in nutrients that are less abundant in these staples. “Vegetarianism is common in many parts of India for cultural or religious reasons. Although plant-based diets can be healthy, they often lack sufficient vitamin B12, which is mainly found in animal products. Similarly, intake of omega-3 fatty acids, which are more readily available from fish and meat, can be low,” says Dr Vibhu Kawatra, a pediatric nutritionist at Rainbow Hospital. Traditional cooking methods, such as boiling or baking, can also lead to the loss of certain nutrients. For example, overcooking or using 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 between 6 and 23 months and adolescents aged 12 to 15 years are much more susceptible to nutritional deficiencies in India. Common problems include iron deficiency anemia, vitamin A deficiency and protein-energy malnutrition. Older adults often experience deficiencies in vitamin D, calcium and vitamin B12. Aging 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 childbearing age are particularly vulnerable to iron deficiency anemia and calcium deficiency.
How does it differ for men and women?
Men and women are biologically built differently and therefore require different nutrients that are specific to their body type. It has been found that women do not get enough iodine in their diet and men consume more zinc and magnesium than women. A recent study from 185 countries around the world also revealed that more than five billion people do not consume the right amount of micronutrients, including vitamin E, iodine and calcium, in their diet and also skip taking supplements. “Women of childbearing age are at higher risk due to menstrual bleeding, 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 diseases,” adds Dr Vibhu Kawatra.
Short-term and long-term effects
There are several short-term and long-term effects of continued inadequate consumption of nutrients in your diet. Failure to consume the right amount of micro and macronutrients can lead to irreversible damage in the long run. “Short-term and long-term health consequences of nutritional deficiencies would be iron deficiency anemia due to deficiency of vitamin B12 and iron in the body. Deficiency of vitamin D can lead to reduced bone mineral density and can cause rickets. Night blindness is caused due to deficiency of vitamin A,” notes Dr Diksha Dayal, Head of Department and Senior Dietitian, Department of Nutrition and Health, Shalby Sanar International Hospitals.
How can we address the situation?
To help reverse this situation, several lifestyle and dietary changes that improve the body’s ability to absorb and utilize essential nutrients can go a long way. Combining foods that improve absorption can be beneficial, for example, consuming vitamin C-rich foods (such as oranges or tomatoes) with iron-rich foods (such as spinach or lentils) can improve iron absorption. “I recommend soaking, sprouting, or fermenting plant foods to reduce phytates for better nutrient absorption. Use cast iron cookware when cooking to increase iron intake and exercise regularly to improve overall well-being. Adopting good stress management habits will also help reduce nutrient depletion from the body,” says Dr. Nisha, a nutrition and lactation expert at Motherhood Hospital. Eating smaller, more frequent meals can improve digestion and absorption, especially for those with digestive issues, while also controlling salt and sugar intake to maintain nutritional balance.
What should you include in your 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 products for calcium and vitamin D to balance the diet.