A myriad of micro-nutrients and macro-nutrients are required for a healthy human body. Deficiency in one or more nutrients can lead to multiple disorders including a few chronic diseases. It is therefore essential to maintain a balanced diet so that all the essential vitamins and minerals are supplied to the body for its smooth functioning and to keep fit and healthy.
In one of the reports published by The Asian Age dated 23rd August 2019, it was mentioned that climate, region and geography of a country decides the type of nutrition available in the plants grown. It was also stated that the Indian diet is considered to be the healthiest of all the diets which means that India has the right topography and climate to produce healthy and nutritious food.
Despite this, a nutrition report by Centres for Disease Control and Prevention found that Indians are deficit in the following 5 vitamins and minerals:
Iron
Iron is extremely essential to maintain the right hemoglobin levels in the blood. Deficiency in iron will lead to anemia. A study by WHO found that adolescent girls in India are highly deficit in iron. 50% of 200 girls surveyed were found to be anemic.
Iron deficiency can be prevented by in taking iron rich food or external supplements. Foods rich in iron are shellfish, spinach, liver, offal, legume, red meat, pumpkin seeds, broccoli, tofu, banana and dark chocolate. Introducing these foods in the diet will improve the iron in the blood.
Iodine
Iodine is another essential mineral required for the proper functioning of the thyroid gland, secretion of the growth hormone and maintaining our body weight. Deficiency of iodine can lead to goiter, hypothyroidism, hyperthyroidism, cretinism, decreased fertility rate, increased mental retardation and mental retardation.
It is very alarming that 263 districts out of 325 districts surveyed, were found to be severely iodine deficit in India. It is important to introduce iodine rich food like cod, tuna, seaweed, shrimp, eggs and dairy products like milk, yogurt and cheese to meet the iodine needs of the body. Iodized salt is the most common and easy way to supplement the iodine deficiency in the body.
Vitamin A
Vitamin A is required to have a normal and healthy vision. It is also essential for our immune system and reproduction. It helps for the proper functioning of the vital organs like heart, lungs and kidneys. Deficiency in Vitamin A causes causes Nyctalopia (Night Blindness), Xeropthalmia, Keratomalacia, and in acute deficiency it can lead to complete blindness. It increases the risk of respiratory and diarrheal infections, decreased growth rate and slow bone development in children.
The Asian Age stated that breastfeeding a child for at least 6 months can eradicate the risk of Vitamin A deficiency in children. Foods like apple, carrots, bell peppers, butter, salmon, cheddar, sweet potato, winter squash, kale, collards, etc. are rich source of Vitamin A.
Vitamin C
Vitamin C is indispensable for healthy skin and boosting immunity of the body. It protects against cardio vascular diseases, prenatal health problems, eye disease, skin wrinkling; reduces stress; helps in formation of collagen; iron absorption; quick wound healing and maintenance of cartilages, bones and teeth. Deficiency of Vitamin C can lead to scurvy, gum disease and skin problems. It is very frightening to hear that studies in India found 73% of people with more than 60 years of age were found deficit in Vitamin C.
Vitamin C is richly found in cantaloupe, orange, broccoli, red cabbage, green pepper, red pepper, kiwi, tomato juice, lemon, etc. These fruits should be introduced in the diet without fail to replenish the loss of Vitamin C.
Vitamin D
The sunshine Vitamin D is the most common nutrient deficit in the global population. It is obtained mainly through sunlight and is also abundantly found in milk, fish, fish liver oil, egg yolks, and fortified dairy and grain products. It is required to build strong bones, form myelin sheath around the nerves, boosts immunity against common infection, reduce allergies, perform cell growth modulation and neuro-muscular functions.
Its deficiency can cause Rickets, osteoporosis, falls, cancer of prostate, colon, breast, lung marrow/lymphoma, hypertension, sclerosis, type 1 and type 2 diabetes. IT is therefore important to go out in the early morning sun at least twice a week for 5 to 40 minutes.
Having the balanced diet of all these essential nutrients will make the body healthier and fit. It is better to self-care and adapt preventive care to delay getting a disease than getting a disease due to the above mentioned deficiencies.
