COMMON NUTRITIONAL DEFICIENCIES FOUND IN INDIAN WOMEN AND HOW TO CURB IT

1. COMMON NUTRITIONAL DEFICIENCIES FOUND IN INDIAN WOMEN AND HOW TO CURB IT.

2. Healthy living requires a balanced diet. However, a demanding lifestyle makes it challenging to keep up a nutritious diet. Due to poor eating habits, busy schedules, and lack of knowledge about what to eat and what not to eat to maintain a balanced diet, Indian women frequently have vitamin shortages. This article may be useful to you if you are likewise perplexed about how to maintain a diet rich in nutrients.

3. We discuss common deficits and how choosing a healthy diet may help you manage them. Iron Deficiency: A trace element is an iron. It makes up the majority of red blood cells, attaches to hemoglobin, and carries oxygen to the cells. Due to menstruation, iron deficiency in women is quite frequent. Additionally, it is typical for vegetarians. It might result in anemia, exhaustion, a compromised immune system, headaches, lightheadedness, and reduced cognitive function. Symptoms include pale conjunctiva, thin, concave nails with elevated edges, and pallor. What Can You Have when you are suffering Iron Deficiency: Sesame seeds, pumpkin seeds, cashews, lentils, spinach, and rajma (kidney beans). Iron is more bioavailable when it comes from animal sources. Plant sources are more challenging to decompose. Iron absorption can be improved by consuming foods high in vitamin C coupled with meals high in iron, such as dishes containing lime. Vitamin D Deficiency: A fat-soluble vitamin is vitamin D. It is known as the "sunshine vitamin" and is crucial for overall well-being, including fertility, strong bones, and good hair and hormones. Symptoms of a deficiency include bone loss and muscular weakness. A lack of vitamin D increases the risk of fractures caused by a lack of calcium. A diet high in vitamin D-rich foods, such as fatty fish like salmon, mackerel, sardines, egg yolks, and direct sunshine, would be advantageous for women. However, it would be wise to regularly check your blood work for vitamin D3 and take supplements, especially if you are a vegetarian. Calcium Deficiency:

4. The body has the greatest calcium of all the minerals. Besides mineralizing bones and teeth and facilitating intracellular signaling, neurotransmission, and muscular contractions, it may also prevent weight gain and protect against polycystic ovarian syndrome. An increased risk of osteoporosis later in life, particularly in women who have several pregnancies, is the primary sign of calcium shortage. Calcium may be found in dairy products, almonds, beans, and dark green vegetables. Vitamin B12 deficiency: Red blood cell production and healthy brain function both depend on vitamin B12. Only animal items have this vitamin naturally. It is suggested that vegans and vegetarians take B12 supplements. Deficiencies can occur due to a lack of B12 in the food, difficulty absorption due to a deficiency in the intrinsic factor necessary for absorption, or those taking acid-blocking medications or suffering from small intestinal inflammation. The skin and eyes have a lemon-yellow tinge, and the tongue is smooth, red, and thickened. Salmon, lamb, and eggs are food sources of vitamin B12. Protein Deficiency: An essential macronutrient known as the "building blocks of muscles" is protein. Protein is the building block of hair, skin, and nails, but more significantly, good quality and enough protein are necessary for the body to produce the best hormones, which improve performance, output, and general well-being. Patchy brown skin on the cheeks, atopy and a loss of muscular mass are indications of a deficit. A well-rounded diet that includes enough protein each day would be advantageous. Legumes, eggs, cottage cheese, curd, poultry, fish, nuts, and seeds are dietary sources of protein.