To stay healthy, it is important that there is no deficiency of any nutrient in the body of a person. However, Indians usually have some nutrient deficiency (Common Deficiencies in Indians). Many reasons such as not including healthy things in the diet, not having the right amount of food can be responsible for this. Let us look at those 5 nutrients, whose deficiency (Nutrient Deficiencies in India) is most commonly found in Indians and what should be done to overcome it.

Iron

Iron deficiency is one of the biggest nutritional challenges in India. Iron deficiency is especially common in women and children. Iron plays an important role in transporting oxygen in the body. Its deficiency can cause anemia , symptoms of which include fatigue, weakness and shortness of breath.

• Iron rich food items- green leafy vegetables, pulses, beans, dry fruits, seeds, and meat.

vitamin D

Vitamin D is essential for bone health. Sunlight produces vitamin D in the body, but vitamin D deficiency is common among Indians due to many reasons such as spending less time in sunlight and dark skin. Its deficiency leads to weakening of bones (osteoporosis), muscle pain and increased risk of infection.

• Food items rich in Vitamin D- Fish oil, egg yolk, milk and some types of mushrooms.

vitamin b12

Vitamin B12 deficiency is mostly found in vegetarian people. This vitamin is essential for the nervous system, muscle strength, making red blood cells and releasing energy. Its deficiency causes many problems like mouth ulcers, fatigue, weakness, poor memory, tingling in hands and feet.

• Foods rich in vitamin B12- Chicken, eggs, fish, milk and milk products

Folate

Folate is essential for the growth of cells and is especially important for pregnant women. Its deficiency can cause congenital diseases in the newborn. It helps in the formation of red blood cells along with vitamin B12 and vitamin D.

• Folate rich food items- green leafy vegetables, legumes, and oranges.

Protein

Protein is very important for building muscles. The amino acids present in protein are necessary for many functions of the body. Therefore, lack of protein in the body can cause many problems. Protein is also very important for the development of children. Its deficiency leads to weakening of muscles, weight loss and weakening of the immune system.

• Protein rich foods- milk, eggs, milk products, fish, chicken, lentils and dry fruits