Give me some sunshine: Most Indians have vitamin D deficiency

Vitamin D deficiency can put people at risk of having hypertension and diabetes.

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Pregnant women in India have up to 84 per cent prevalence of Vitamin D deficiency.
MUMBAI: Almost 70-90 per cent people in the country are vitamin D deficient putting them at risk of having hypertension and diabetes, according to a study.

A 2019 pan-India study found that 70-90 per cent of Indians are deficient of the sunshine vitamin, and the deficiency can have adverse consequences for skeletal development in babies and children, and bone health in adults.

The study was authored by diabetologist PG Talwalkar, and Vaishali Deshmukh, MC Deepak and Dinesh Agrawal.


It noted that the deficiency is linked to chronic disease, including diabetes, hypertension and cardiovascular disease.

The study found that 84.2 per cent of Type II diabetes patients were Vitamin D deficient, as were 82.6 per cent of hypertension patients.

It noted that there is no significant variation in deficiency levels across North, South, East or West regions, with each reporting deficiency prevalence of 88 per cent, 90 per cent, 93 per cent and 91 per cent respectively.
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Drug firm Abbott facilitated awareness around the study.

"Pregnant women in India have up to 84 per cent prevalence of Vitamin D deficiency, which also correlates with the level of Vitamin D deficiency in their newborns. 16 children of mothers with suboptimal Vitamin D are at risk of reduced prenatal and postnatal skeletal development, which affects both height and bone-health," Abbott Medical Director Srirupa Das said.

World Nutrition Day: Proteins, Vitamins, Calcium And Other Nutrients You Need For A Balanced Diet
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Too busy to prioritise what you eat? It just needs a conscious thought before eating any meal and basic understanding of different kinds of food and nutrients like Vitamin C, Vitamin A, iron, calcium, protein, energy and folic acid.

It is important to consume food that can provide good nutrition for a healthy lifestyle.

The Indian dietary guidelines recommend that a balanced diet should provide around 50-60% of total calories from carbohydrates, preferably complex carbohydrates, about 10-15% from proteins, and 20-30% from both visible and invisible fats. A balance diet should also provide vitamins and minerals along with dietary fibres and antioxidants.

Dr Rajan Sankar, Senior Advisor - Nutrition at Tata Trusts, shares what one needs to eat to get started.
Too busy to prioritise what you eat? It just needs a conscious thought before eating any meal and basic understanding of different kinds of food and nutrients like Vitamin C, Vitamin A, iron, calcium..
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Carbohydrates are either simple or complex and are a major source of energy. Simple carbohydrates are found in fruits, vegetables, etc. while complex carbohydrates abound in cereals, roots, tubers, grains, etc. In the Indian diet, 70-80% of total dietary calories are derived from carbohydrates present in plant foods such as cereals, millets and pulses.

Also, fats - often termed 'bad' - are essential like other macronutrients. They are needed for energy, absorbing vitamin, and protecting the heart and brain health. Bad fats such as trans-fats and saturated fats, generally found in vegetable shortenings, butter, fried foods, hydrogenated oils are rightly blamed for weight gain and clogged arteries. But 'good' fats, such as unsaturated fats and omega 3, present in nuts and oil seeds, play a major role in managing mood, fighting fatigue, and even controlling weight.

Eat a lot of cereals, tubers, rice, wheat, potatoes, almonds, walnuts, coconut, groundnuts, oil seeds, vegetables oil, ghee, etc.
Carbohydrates are either simple or complex and are a major source of energy. Simple carbohydrates are found in fruits, vegetables, etc. while complex carbohydrates abound in cereals, roots, tubers, g..
Read More
Proteins, the 'body-building foods', are primary structural and functional components of every living cell. Milk, meat, fish and eggs and plant foods such as pulses and legumes are rich in protein. A typical Indian diet is mainly vegetarian. Therefore, a combination of cereals, millets and pulses must be eaten as it provides most of the amino-acids, which complement each other to provide better quality proteins.

One should also eat Bengal gram, green gram, lentils, red gram, cheese, khoya, milk powder, and nuts and oilseeds like groundnuts, cashew nuts, almond.
Proteins, the 'body-building foods', are primary structural and functional components of every living cell. Milk, meat, fish and eggs and plant foods such as pulses and legumes are rich in protein. ..
Read More
Vitamins and minerals, and essential micronutrients, are required by the body in small amounts. They are essential for maintenance of the structure of skin, bones, nerves, eyes, brain and organs, as well as battling infections. Deficiencies, however, can lead to severe problems. The best way to ensure healthy growth and development is to consume a wide variety of fresh foods like leafy vegetables like ambat chukka, coriander, spinach, mint, amaranth, fenugreek, radish leaves and curry leaves, pumpkin, green chilies, carrots, fruits like mangoes and papaya, eggs, meats, dairy products, pulses and cereals.
Vitamins and minerals, and essential micronutrients, are required by the body in small amounts. They are essential for maintenance of the structure of skin, bones, nerves, eyes, brain and organs, as ..
Read More
It's important to limit use of butter, refined flour, sugars, ready-to-eat fast food, and processed food. Cut down salt, soft drinks and fatty foods. Preferably, fill your plate with seasonal and locally available fruits and vegetables.

To have a good intake of folic acid, green leafy vegetables like amaranth, ambat chukka, mint and spinach, and pulses like Bengalgram, blackgram, greengram and redgram.
It's important to limit use of butter, refined flour, sugars, ready-to-eat fast food, and processed food. Cut down salt, soft drinks and fatty foods. Preferably, fill your plate with seasonal and lo..
Read More
Make sure half of your plate consists of fruits and vegetables. Also, don't forget to include whole grains and cereals.

Iron deficiency can lead to extreme fatigue. To keep the haemoglobin level in desired levels, include iron-rich foods like amaranth, bengalgram, leaves, cauliflower, greens, radish leaves
Make sure half of your plate consists of fruits and vegetables. Also, don't forget to include whole grains and cereals. Iron deficiency can lead to extreme fatigue. To keep the haemoglobin level in ..
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While it is important to eat macronutrients (carbohydrate, proteins and fats) in relatively large quantities, it is sufficient to consume micronutrients (vitamins and minerals) in rather small quantities.

In order to get Vitamin C, eat more of citrus fruits, amla, guava, lemon, tomatoes, etc.
While it is important to eat macronutrients (carbohydrate, proteins and fats) in relatively large quantities, it is sufficient to consume micronutrients (vitamins and minerals) in rather small quant..
Read More
Always choose healthier options when eating out, and read the nutrition labels and ingredient list when buying food.

For a calcium-rich diet, eat cereals and legumes, ragi, kidney beans, soyabean, milk and milk products, nuts and oilseeds like coconut dry, almond, gingelly seeds, sunflower seeds.
Always choose healthier options when eating out, and read the nutrition labels and ingredient list when buying food. For a calcium-rich diet, eat cereals and legumes, ragi, kidney beans, soyabean, ..
Read More
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