Nutritionist HOD at Sir HN Reliance Foundation Hospital Dr. Eileen Cande says, “Water-soluble vitamins include vitamin B and vitamin C. These vitamins dissolve in water and should be consumed in recommended amounts as part of the daily diet. Toxicity from these vitamins is rare in a healthy person because excess amounts are excreted in the urine. They aid in biological processes essential for energy production and antioxidant activity. These nutrients can be obtained from oranges, amla, green leafy vegetables, whole grains and millets.
Deficiency of vitamins and minerals
Fat-soluble vitamins include A, D, E, and K, which are better absorbed when taken with fat-rich foods. These are stored in the liver and excess consumption in supplement form can lead to toxicity. They are critical for optimal immune system function and eye health. These nutrients can be found in almonds, walnuts, green leafy vegetables, carrots, pumpkin, and dairy products.
Dr. According to Kande, “Minerals like calcium, magnesium, sodium and potassium are essential for the maintenance of healthy bones and muscles, help control your blood pressure and boost your immunity. These nutrients can be obtained from coconut water, dairy products, nuts and roasted fruits. Other minerals such as iron, manganese, copper, zinc, and selenium are critical for the proper functioning of the nervous system, muscles, and repair of cell damage.
“The best way to ensure that all nutrient needs are met is to follow a balanced diet that includes whole grains, legumes, a variety of fruits and vegetables, nuts and seeds, and lean meats such as chicken and fish. Nutrient-dense dishes can be included in the diet in the form of fruit and nut ladoos, smoothies, parfaits, mixed vegetable khichdi and milk-based kheers naturally sweetened with dry fruits,” says Dr. Kande advises.