Indians are deficient in iron and calcium folate, according to a study in The Lancet

A study published in The Lancet Global Health journal reveals that people of all ages in India, both men and women, are not getting enough essential micronutrients such as iron, calcium and folate from their diets. This study, conducted by an international team including researchers from Harvard University, is the first to estimate inadequate consumption of 15 micronutrients in 185 countries without taking into account supplements. Globally, nearly 70 percent of people, or more than five billion people, are deficient in nutrients such as iodine, vitamin Eand calcium.

The research also highlights that across countries and age groups, more women than men lack sufficient iodine, vitamin B12 and iron, while more men than women have inadequate intakes of magnesium, vitamin B6, zinc and vitamin C. In India specifically, the study found that more women suffer from iodine deficiency than men, while more men are deficient in zinc and magnesium compared to women.

Although micronutrient deficiencies have been analyzed over the past decade, significant data gaps remain for many nutrients and demographic groups. Researchers used data from the World Dietary Database to estimate the prevalence of insufficient nutrient intakes among 99.3% of the world’s population. Young men and women aged 10 to 30 years, especially in South Asia, Southeast Asia and sub-Saharan Africa, are particularly prone to low calcium intakes.

The authors suggest that these findings may help public health officials identify populations in need of dietary interventions. However, they note that the study did not account for intake of fortified foods or supplements, which could mean that deficiency rates are overestimated in areas where these foods are widely consumed.

How to improve calcium intake?

Improving calcium intake is essential for maintaining strong bones and overall good health. Here are some tips to increase calcium intake:

Incorporate dairy products

– Milk: Drink cow’s milk or fortified plant-based alternatives.

– Cheese: Opt for hard cheeses like cheddar and Swiss.

– Yogurt: Choose plain or low-sugar yogurt for a calcium-rich option.

Eat vegetables rich in calcium

– Green leafy vegetables: Include kale, collard greens, and spinach in your diet.

– Broccoli: Add this versatile vegetable to your meals.

Choose fortified foods

– Fortified plant milk: Look for almond, soy, or oat milk that is fortified with calcium.

– Fortified cereals: Opt for breakfast cereals that are fortified with calcium.

Include fish rich in calcium

– Canned fish: Eat sardines or salmon with bones, which are high in calcium.

Eat nuts and seeds as a snack

– Almonds: These nuts are a good source of calcium.

– Chia seeds: Add them to smoothies or yogurt.

Add calcium-rich legumes

– Beans: Incorporate beans such as white beans or chickpeas into your meals.

Improve calcium absorption

– Vitamin D: Make sure you get enough vitamin D to help with calcium absorption. Exposure to sunlight and foods rich in vitamin D can help.

– Limit caffeine and sodium: Excess caffeine and sodium can reduce calcium absorption.