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4 Common Nutritional Deficiencies That Indians Suffer From Are...

Include the following foods in your diet to remove deficiencies from the body. Consult with a healthcare expert for a more personalised diet plan, based on your medical history.

Written by Prerna Mittra | Updated : November 18, 2024 4:23 PM IST

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Common Nutritional Deficiencies

Even though Indian cuisine is considered to be diverse, most Indians suffer from some form of nutritional deficiency. Foods rich in all kinds of nutrients are crucial for the body's health, immunity and energy levels. According to nutritionist Bhakti Arora Kapoor, the common deficiencies seen in Indians are that of protein, vitamin D, iron, vitamin B12, and folate. Lack of adequate protein sources can leave gaps in muscle repair and immunity, warns the expert in an Instagram post, adding that vitamin D deficiency is widespread due to limited sun exposure. Iron deficiency leads to fatigue and anemia. Vitamin B12 and folate deficiencies are common in vegetarians as these nutrients are primarily found in animal products.

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Vitamin D-rich Foods

The nutritionist states that some sources of vitamin D include fortified dairy products like milk and yogurt, along with fatty fish like salmon. Since sunlight is a natural source of vitamin D, one must consider spending some time outdoors. Also Read - Nutritional Deficiencies That You Should Not Ignore

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Vitamin B12-rich Foods

The expert says that vitamin B12 is found in meat products, fortified cereals, dairy products, and fatty fish. "For vegetarians, it is important to supplement, as the bio-absorption is low from vegetarian food sources," she says.

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Iron-rich Foods

If you have an iron deficiency, consume spinach, dates, lentils, tofu, chickpeas, and dark chocolate. Pair them with foods that are rich in vitamin C, like citrus fruits, to enhance their absorption.