In the bustling urban landscape of India, maintaining a balanced diet can be tricky. This article dives deep into the common nutritional pitfalls and offers easy-to-implement solutions to keep you energized and healthy.
B-12 & Protein
Vitamin B-12 deficiency, often a concern for vegetarians, can lead to fatigue and nerve problems. Counteract this by incorporating dairy, fortified cereals, or supplements. Protein deficiency, fueled by carb-heavy diets, weakens muscles and lowers immunity. Balance your plate with dals, chickpeas, and soy products.
Omega-3 & Vitamin D
Omega-3 fatty acids are often overlooked in Indian diets, impacting heart and brain health. Include flaxseeds, walnuts, and chia seeds to boost your intake. Vitamin D deficiency, a result of indoor lifestyles, leads to bone weakness. Aim for 20 minutes of daily sunlight exposure and add fortified foods.
Calcium & Iron
Calcium deficiency contributes to brittle bones, particularly in women. Remedy this by adding ragi, sesame seeds, milk, and leafy greens to your diet. Iron deficiency (anaemia) is common, causing fatigue. Consume iron-rich foods like spinach, lentils, and jaggery, pairing them with vitamin C for better absorption.
