Deficiencies occur when body lacks Essential Vitamins, Minerals, or other Nutrients necessary for Optimal Health.
Let’s explore some common nutrient deficiencies and their solutions:
IRON DEFICIENCY
- Most common among women and children.
- Symptoms – Fatigue, weakness, pale skin, shortness of breath, dizziness, brittle nails.
- Treatment – Iron-rich foods such as Leafy greens, Millets (Bajra, Ragi), Lentils, Beans, Nuts and Seeds, and Fortified cereals, Garden cress seeds.
- Drinking coffee and other caffeinated beverages with a meal can hinder iron absorption.
VITAMIN D3 DEFICIENCY
- Despite abundant Sunlight, many Indians still experience Vitamin D deficiency.
- Symptoms – Fatigue, bone pain, muscle weakness, brain fog, mood swings, depression
- Treatment – Spend some time outdoors between 8am to 11am and include Vitamin D-rich foods like Fortified dairy products, Fatty fish, Egg yolks, and Mushrooms in your diet. Add D3 supplements as prescribed by your doctor.
VITAMIN B12 DEFICIENCY
- Very common among Vegetarians.
- Symptoms – Include, tingling or numbness in the hands and feet, excessive hair fall, difficulty concentrating, and mood disturbances.
- Treatment – Plant-based milk, Egg yolk, Chicken, Fish, Nutritional yeast. Add supplementation as necessary.
CALCIUM DEFICIENCY
- Calcium deficiency can cause weakened bones and teeth, raising the risk of fractures and osteoporosis.
- Symptoms – Muscle cramps and brittle nails.
- Treatment – Increase calcium intake by including Milk (Butter milk, Skim milk), Leafy greens (Amaranth, Fenugreek, Drumstick), Tapioca, Ragi, Beans and Lentils, Yogurt, Tofu, Almonds, and Sesame seeds in your diet.
PROTEIN DEFICIENCY
- In India we have more Carb Centric diet, almost 80% of our population don’t meet their daily protein requirements and 90% of the Indian population aren’t aware of their daily protein requirements.
- The recommended dietary allowance of protein for an average Indian adult is 0.8 to 1 gm per kg body weight.
- Symptoms – Loss of muscle mass, stunted growth in children, oedema, fatigue, slow-healing injuries, hair, nail and skin problems.
- Treatment – Addition of Plant based sources of protein in our diet, such as– Quinoa, Tofu, Soya chunks, Millets, Sattu, Nuts and Seeds, Dals and Pulses.
- Animal based sources of protein such as – Chicken, Fish, Paneer, Eggs.
Nutrient deficiencies can impact energy levels, immune function, and overall vitality. Choose a balanced diet rich in colorful fruits, vegetables, lean proteins and healthy fats to nourish your body and thrive.