Over five billion people do not consume enough iodine, vitamin E, calcium: Here’s how much micronutrients Indian women need (age-wise)

A recent study published in The Lancet Global Health journal has highlighted a pressing concern for India’s nutritional landscape: men and women across all age groups are not getting enough micronutrients, either from their daily diets or supplements. 

According to a report by PTI, “The findings suggested that around the world, almost 70 per cent, or over five billion people do not consume enough iodine, vitamin E, and calcium.”

The study also discovered that in India, more men took insufficient levels of zinc and magnesium, while more women ingested insufficient amounts of iodine.

The report added that inadequate calcium intake was most common in men and women between the ages of 10 and 30, particularly in South and Southeast Asia and sub-Saharan Africa.

“Despite being frequently overlooked, micronutrients are critical to the general health and wellbeing of women,” says Kanikka Malhotra, consultant dietician and certified diabetes educator. 

These deficiencies are more pronounced among Indian women, who face unique nutritional needs at different stages of life, from adolescence to pregnancy, and into menopause. Therefore, understanding the specific micronutrient requirements of women, and knowing the best dietary sources to meet these needs, is crucial for improving overall health and well-being.

Why adequate consumption of micronutrients is essential for women

Micronutrients are essential for sustaining bone health in addition to reproductive health, says Malhotra. “Osteoporosis is a disorder that causes weak bones, and it is more common in women. For the development and maintenance of strong bones, calcium and vitamin D are necessary. Women going through menopause should pay particular attention to these nutrients since hormonal changes might hasten the loss of bone.”

She continues, “Micronutrients are also necessary for metabolism and the synthesis of energy. B vitamins play a role in the process of converting food into energy, including thiamine, folate, and B12. Since iron is necessary for delivering oxygen to cells, it is also a crucial ingredient for the creation of energy. Iron deficiency can result in anemia, which can make you feel weak and tired.” 

Micronutrients are essential for maintaining a healthy immune system in addition to these other roles. Antioxidants like vitamins C and E help shield cells from harm and strengthen immunity. When you’re sick or under stress, these nutrients can be really helpful.

Micronutrients have a critical role in mental wellness. Nuts, seeds, and fatty fish are good sources of omega-3 fatty acids, which are crucial for brain function and may aid with mood management. Depression and other mental health problems have been connected to an omega-3 fatty acid deficit.

Specific micronutrient needs of Indian women across different age groups 

The specific micronutrient needs can vary based on individual factors like health status, activity level, and dietary habits, says Malhotra.

Practical steps Indian women can take to ensure they are getting enough micronutrients from their daily diet

Malhotra explains, “Indian women can ensure adequate micronutrient intake by prioritising whole foods like whole grains, legumes, fruits, vegetables, dairy products, and nuts and seeds. Cooking with healthy oils like mustard oil, olive oil, or coconut oil can also contribute to a balanced diet. Limiting processed foods, which are often high in unhealthy fats, sodium, and added sugars, is essential.”

Iron deficiency can result in anemia, which can make you feel weak and tired. (Source: Freepik)

Traditional Indian cooking practices can be modified to enhance nutrient absorption, she says. Techniques like soaking and sprouting grains and legumes can increase the bioavailability of certain nutrients. While frying is a popular cooking method, excessive frying can reduce nutrient content. “Incorporating regional variations into your diet can help you access a wider range of nutrient-rich foods. Different regions of India have unique dietary traditions and local produce that can be incorporated into your meals.”

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