Common Deficiencies in the Urban Diet and How to Supplement Them

Living in an urban environment gives one access to many conveniences for everyday living, one of the most...

Friday August 4, 2017

Common Deficiencies in the Urban Diet and How to Supplement Them

Living in an urban environment gives one access to many conveniences for everyday living, one of the most important being food. It is easy to saunter into a supermarket and pick up your groceries for the week, or even order them through a smartphone app.

The kind of food we eat has also undergone a massive change. Unlike the rural diet, urban people tend to consume more of pre-packaged and processed food. There is also a massive difference in lifestyle. The net result of these differences is that there are certain nutritional deficiencies that can be found among urban dwellers.

Here are some commonly seen nutritional deficiencies, and how they can be supplemented:

Protein

Protein deficiency is the result of a diet that is high on carbs, as is seen in India. According to the National Institute of Nutrition, nearly 90% of Indians do not consume the required amount of protein. Proteins are important for a number of regulatory processes in the body, such as metabolism. To ensure you are getting your daily dose of protein, apart from meat, you can include pulses, seeds, sprouts, milk products and soya in your diet.

Vitamin D3

Necessary for bone health, vitamin D3 is generated by the body in the presence of sunlight. The urban lifestyle limits exposure to fresh air and sunlight, leading to a deficiency of this nutrient. According to Neha Chandna, a dietician, nutrition educator and exercise counsellor, around 80% of the urban population does not get enough vitamin D3 daily. You can combat this deficiency by simply making sure you spend at least 15-20 minutes in the early morning sunlight.

Vitamin B12

Required for producing energy and making red blood cells, vitamin B12 is often found to be deficient in vegetarian urban diets, as it is mainly obtained though meat products. It can also be caused by the extensive use of antacids, antibiotics, and alcohol. Apart from ingesting meat and dairy products, you can make up for a vitamin B12 deficiency by taking supplements after meals. It is also important to undergo regular tests to determine your vitamin B12 levels, especially if you follow a vegetarian or vegan diet.

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