Diet and food guidance for vitamin deficiency

Food is the foundation: almost every vitamin except D is best obtained from a varied diet, and even D benefits from dietary support when sunlight falls short.

Vitamin by vitamin, the Indian plate:

• Vitamin A: orange and dark-green vegetables (carrot, pumpkin, spinach, methi), mango, papaya, egg yolk, milk, and for non-vegetarians liver (richest - but restrict in pregnancy). Fat in the meal aids absorption.
• Vitamin D: fortified milk and cereals, egg yolk, fatty fish (sardines, surmai), mushrooms exposed to sunlight. Food alone rarely meets needs - midday sun does the heavy lifting.
• Vitamin B12: milk, curd, paneer, cheese, eggs, fish, meat. No plant food supplies it; vegetarians rely on dairy and eggs, vegans on fortified foods plus supplements.
• Folate (B9): spinach, methi, other leafy greens, dals and legumes, beetroot, citrus, peanuts. Heat-sensitive - avoid overcooking.
• Vitamin C: amla (one of the richest sources known), guava, citrus, tomato, capsicum, raw salads. Heat and storage destroy it - eat fresh.
• B-complex others: whole and unpolished grains, dals, groundnuts, eggs, milk, green vegetables, meat and fish cover B1, B2, B3, B6.
• Vitamin E and K: nuts, seeds, vegetable oils, and green leafy vegetables respectively - rarely deficient with a normal diet.

Practical rules: eat at least four to five food groups daily; include one raw serving of vitamin-C food; do not rely on polished white rice or maida as the staple; cook vegetables lightly; vegetarians must plan B12; and remember tea/coffee with meals reduces mineral absorption.