Gain independence from common nutritional deficiencies with these foods Photo credit: Canva & nbsp
- Nutritional deficiencies have long been a burden for the Indian population
- Some common nutritional deficiencies in Indians are iron, vitamin D, iodine, and others
- Here are some common food sources for these nutrients that should be a regular part of your diet
New Delhi: August 15th is celebrated as Independence Day in India, when the country freed itself from the long, over 200-year rule of the British as a colony. With nearly 73 years of independence in 2020, even though the country has come a long way and become a global entity in various ways, there are certain struggles and challenges that people still face and wish to break free from.
As we celebrate the 74th Independence Day amid the COVID-19 pandemic, the high rate of nutrient deficiencies in the country's population cannot be ignored. Also noticeable is the huge inequality between people's health problems – while India is in the top 5 countries for obesity, it is also reportedly number 1 for underweight people, especially children. While poverty can be a major cause of the latter, unhealthy and inappropriate eating and eating habits are the cause of obesity and nutritional deficiencies that people have, regardless of their weight on the scales.
The importance of a healthy diet to be disease free
Food is the most important and only source of micronutrients in the body. These nutrients are needed by the body for its most basic functions, but are not produced by the body itself. A healthy diet that provides these nutrients can help the body function properly and lead to healthy and happy lives. If we simultaneously eat foods that are not rich in nutrients, but only full of compounds that lead to weight gain, we not only compromise the efficiency of these body functions, but also increase our risk of disease since obesity and poor nutrition is a risk factor for many diseases.
4 foods to include in your diet to get rid of nutritional deficiencies
- Fatty fish for vitamin D – Vitamin D is one of the nutrients that most of the people in India and indeed people all over the world are lacking. The nutrient plays a very important role in bone health and development and also in strengthening immunity. Fatty fish like salmon is rich in nutrients and should be included in your diet. Vegetarian sources of nutrients are questionable, but you can get your vitamin D by spending more time in the sun and from fortified sources.
- Leaf vegetables for iron – The iron deficiency burden in India, especially among pregnant women, is enormous. Leafy vegetables like spinach are very high in iron and should be included in everyone's diet on a regular basis.
- Dairy products for vitamin A – Vitamin A is a nutrient that is extremely important for eyesight. Dairy products like milk, cottage cheese, paneer, etc. are rich in nutrients and should be included in everyone's diet on a regular basis, especially children.
- Seafood for iodine – Iodine deficiency is very common among Indians and can lead to complications such as thyroid disorders in the future. Including seafood such as fish and shrimp in your diet can help combat the deficiency.
Disclaimer: The tips and suggestions in the article are for general informational purposes only and should not be construed as professional medical advice. Always contact your doctor or professional health care provider with specific questions about medical issues.