Home Health Tips Common nutritional deficiencies in India and foods to include in your diet to gain freedom from them – Times Now

Common nutritional deficiencies in India and foods to include in your diet to gain freedom from them – Times Now

6 min read

Gain independence from common nutritional deficiencies with these foods | Photo Credits: Canva& 

Key Highlights

  • Nutritional deficiencies have been a burden on the Indian demograph for the longest time
  • Some common nutritional deficiencies in Indians include that of iron, vitamin D, iodine and others
  • Here are some common food sources of these nutrients that should be a regular part of your diet

New Delhi: The 15th of August is celebrated as Independence Day in India, when the country broke free from the long, over 200-year rule of the British as a colony. With almost 73 years of independence in 2020, while the country has come a long way and has become a global entity in various aspects, there are certain struggles and challenges that people still face, and wish to break free from. 

As we celebrate the 74th Independence Day amidst the COVID-19 pandemic, one cannot ignore the high rate of nutritional deficiencies in the people of the country. The high disparity between the health issues faced by the people is also striking – while India ranks among the top 5 countries in obesity, it is also reportedly number 1 in underweight people, especially children. While poverty can be a leading cause of the latter, unhealthy, and improper eating patterns and food habits are the cause of obesity, and nutritional deficiencies that people have, irrespective of their weight on the scale.

The importance of eating healthy to be free from diseases

Food is the main, and only source of micronutrients in the body. These nutrients, though required by the body for the most basic functions, are not produced by the body itself. A healthy diet that provides for these nutrients can help the body function properly, and lead to a healthy and happy life. At the same time, when we eat foods that are not rich in nutrients but are just full of compounds that lead to weight gain, not only do we compromise on the efficiency of these body functions, but also increase our risk of diseases since obesity and poor diet are risk factors for many diseases.

4 foods to include in your diet to gain freedom from nutritional deficiencies

  1. Fatty fish for Vitamin D – Vitamin D is one of the nutrients that most people in India, and in fact, people all over the world are deficient in. The nutrient plays a very important role in bone health and development, and also in boosting immunity. Fatty fish such as salmon are rich in the nutrient and should be included in your diet. Vegetarian sources of the nutrient are questionable, but one can get their vitamin D from spending more time in the sun, and from fortified sources.
  2. Leafy vegetables for iron – The iron deficiency burden in India, especially among pregnant women, is huge. Leafy vegetables such as spinach are super-rich in iron and should be made a regular part of everyone’s diet.
  3. Dairy products for Vitamin A – Vitamin A is a nutrient extremely important for eyesight. Dairy products such as milk, curd, paneer, etc are rich sources of the nutrient and should be made a regular part of everyone’s diet, especially kids. 
  4. Seafood for iodine – Iodine deficiencies are very common in Indians, and can lead to complications such as thyroid imbalances in the future. Including seafood like fish and shrimp in your diet can help combat the deficiency.


Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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