Hair loss, burning sensation in hands and feet, frequent illness, slow wound healing, and bone pain are all signs of low or imbalanced vitamins and minerals in the body. If these micronutrients are not replenished in time, even a normal life becomes difficult.

However, even a little attention to a healthy and balanced diet will not only replenish all the necessary micronutrients but also allow us to enjoy a healthy life for a long time. Each vitamin and mineral plays a specific role in the body's development.

Micronutrients and their sources
B1, B2, B12, etc.: Milk, whole grains, eggs, meat, fish, mushrooms, avocado, etc.
Vitamin C (Ascorbic acid): Citrus fruits, bell peppers, sprouts, etc.
Vitamin A: Dairy products, fish, sweet potatoes, carrots, spinach,
Vitamin D: Sunlight, fish oil, milk, etc.
Vitamin E: Sunflower seeds, wheat germ, almonds,
Vitamin K: Green vegetables, soybeans, pumpkin

Sources of Microminerals
Calcium: Dairy products, leafy vegetables and broccoli, etc.
Phosphorus: Salmon fish, yogurt.
Magnesium: Almonds, cashews, black beans
Sodium: Salt, processed foods, canned soups, etc.
Potassium: Lentils, bananas, etc.
Sulfur: Garlic, onions, sprouts, eggs, mineral water.

Why are micronutrients important?
Vitamins and minerals are micronutrients that are essential for various normal activities of the body. Except for Vitamin D, we depend on our diet for all micronutrients. Although the body needs them in very small quantities, vitamins and minerals play a crucial role in maintaining good health. While vitamins help keep the body energized, strengthen immunity, and ensure smooth blood circulation, minerals are essential for body development, bone strength, and fluid balance. The World Health Organization (WHO) is also working at various levels to address the problems caused by vitamin and mineral deficiencies worldwide.

Micronutrient Deficiencies in Indians
Most adults get enough micronutrients through a balanced diet, but some specific nutrients require additional measures to ensure adequate intake.

Vitamin D: According to the ICMR, 70 to 90 percent of Indians have low levels of Vitamin D. Vitamin D, also known as the sunshine vitamin, affects our mood, bones, and immunity.

Vitamin B12: According to the National Institutes of Health, 47 percent of the Indian population is deficient in Vitamin B12. Only 26 percent of Indians have sufficient levels. It is essential for synthesizing red blood cells and DNA, and for neurological health.

Vitamin A: Due to inadequate nutrition, children and women are at risk of Vitamin A deficiency. It is an essential micronutrient for good eyesight and protection against various infections.

Iron: According to the National Family Health Survey (NFHS-5), the prevalence of anemia (iron deficiency) among Indian women and men aged 15-49 years is 57 and 25 percent, respectively. Iron deficiency can cause fatigue, weakness, paleness, brittle nails, and shortness of breath. Consuming eggs, fish, lentils, green leafy vegetables, ragi, and jaggery is beneficial for addressing this deficiency.

Calcium: Calcium plays a major role in maintaining bone density and preventing fractures. Calcium deficiency increases the risk of osteoporosis in women after menopause. A ​​lack of calcium weakens the bones.

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