An urgent issue about India’s nutritional situation has been brought to light by a recent study that was published in The Lancet Global Health journal: neither men nor women, regardless of age, are obtaining adequate micronutrients from their regular diets or supplements.
“The findings suggested that over five billion people, or nearly 70% of the world’s population, do not consume enough iodine, vitamin E, and calcium,” a PTI report stated.
The study also found that while more women consumed insufficient quantities of iodine, more males in India consumed insufficient levels of magnesium and zinc.
According to the research, those who don’t get enough calcium are most likely to be between the ages of 10 and 30, especially in South and Southeast Asia and sub-Saharan Africa.
According to consultant dietician and certified diabetes educator Kanikka Malhotra, “micronutrients are critical to the general health and wellbeing of women, despite being frequently overlooked.”
Indian women, who have distinct dietary demands at various phases of life, from youth to pregnancy and menopause, are particularly affected by these inadequacies. Therefore, increasing general health and well-being requires a grasp of the unique micronutrient requirements of women as well as knowledge of the optimal dietary sources to address these demands.
Why consuming enough micronutrients is crucial for women?
According to Malhotra, micronutrients are critical for maintaining both reproductive and bone health. Weak bones are a result of osteoporosis, a condition that is more frequent in women. Both calcium and vitamin D are essential for the growth and upkeep of healthy bones. Menopausal women should be especially mindful of these nutrients since their changing hormones may accelerate bone loss.
“Micronutrients are also essential for metabolism and the synthesis of energy,” she says. B vitamins, such as thiamine, folate, and B12, are involved in the process of turning food into energy. Iron is an essential component in the synthesis of energy because it is required to transport oxygen to cells. Anemia from an iron shortage can leave you feeling lethargic and weak.
Micronutrients play several roles, but one of the most important is immune system maintenance. Vitamins C and E are examples of antioxidants that support immunity and protect cells from damage. These nutrients can definitely assist when you’re unwell or under stress.
Micronutrients are essential for mental health. Good sources of omega-3 fatty acids, which are important for brain function and may help with mood control, include nuts, seeds, and fatty fish. A deficiency in omega-3 fatty acids has been linked to depression and other mental health issues.
Particular micronutrient requirements of Indian women in various age groups.
According to Malhotra, individual characteristics such as health state, exercise level, and dietary choices might affect the specific micronutrient demands.
| Adolescent Girls (10-19 years) | Women of Reproductive Age (20-49 years) | Pregnant and Lactating Women | Postmenopausal Women |
| Iron: Essential for growth, energy, and menstruation. Dietary sources: Lentils, beets, prunes, dates, dark green leafy vegetables, fortified cereals, meat, poultry, fish. Calcium: For bone health and growth. Dietary sources: Milk, yogurt, cheese, fortified cereals, leafy greens. Vitamin D: For calcium absorption. Dietary sources: Sunlight exposure, fortified milk, fish oil, egg yolks. Folic acid: For cell growth and development. Dietary sources: Leafy greens, fortified cereals, legumes. | Iron: For menstruation and potential pregnancy. Dietary sources: Lentils, beets, prunes, dates, dark green leafy vegetables, fortified cereals, meat, poultry, fish. Calcium: For bone health and potential pregnancy. Dietary sources: Milk, yogurt, cheese, fortified cereals, leafy greens. Folic acid: For reproductive health and potential pregnancy. Dietary sources: Leafy greens, fortified cereals, legumes. Vitamin B12: For red blood cell formation. Dietary sources: Meat, poultry, fish, fortified cereals. | Iron: For increased blood volume and fetal development. Dietary sources: Same as mentioned previously Folic acid: For fetal brain and spinal cord development. Dietary sources: Same as mentioned previously Calcium: For fetal bone development and maternal bone health. Dietary sources: Same as mentioned previously Vitamin D: For calcium absorption. Dietary sources: Same as mentioned previously Iodine: For thyroid hormone production, essential for fetal growth. Dietary sources: Iodised salt, seafood, seaweed. | Calcium: For bone health to prevent osteoporosis. Dietary sources: Same as mentioned previously Vitamin D: For calcium absorption. Dietary sources: Same as mentioned previously Vitamin B12: May be at higher risk of deficiency. Dietary sources: Same as mentioned previously |
