B-12 and Vegans
Vitamin B-12 deficiency is common, especially for those on vegetarian diets. It's linked to nerve issues, memory problems, and tiredness. Include dairy,
fortified cereals, nutritional yeast, or supplements to ensure you get enough. Regular check-ups help you catch it early.
Protein Power Up
Many urban diets lack protein, often because of their carb focus. Low protein can lead to weak muscles and a weaker immune system. Combat this with dals, chickpeas, sprouts, quinoa, soy products, and nuts in your daily meals. A balanced diet is key!
Omega-3: Brain Boost
Omega-3s are vital for heart and brain health, but often missing in Indian diets. Incorporate flaxseeds, walnuts, chia seeds, and for non-vegetarians, fatty fish like mackerel or sardines. Ensure you're getting the right balance of nutrients.
Vitamin D & Sunlight
Urbanization and indoor lifestyles reduce sun exposure, resulting in Vitamin D deficiency. This leads to bone weakness, fatigue, and muscle pain. Aim for at least 20 minutes of sunlight daily. Also, add fortified dairy, mushrooms, or supplements.
Iron & Calcium Needs
Iron deficiency (anaemia) is frequent, especially among women and children, causing tiredness and shortness of breath. Eat iron-rich foods like spinach, lentils, jaggery, and ragi, pairing them with vitamin C. Calcium deficiency can cause brittle bones. Include ragi, sesame seeds, milk, paneer, and leafy greens.
