Eating vegetarian in India is often seen as synonymous with eating healthy. Home-cooked sabzis, dals, rotis, and rice feel complete—but if you’re constantly tired, anxious, or facing skin, hair, or hormonal issues, you may be missing key micronutrients.
Micronutrient deficiencies can silently affect energy, immunity, hormones, and brain function. Here’s a breakdown of the most common deficiencies, how to identify them, get tested, and correct them with food-first strategies—practically tailored for the Indian lifestyle.
1. Vitamin B12
What it does: Supports nerve health, energy metabolism, and red blood cell formation.
Why vegetarians are at risk: B12 is found only in animal-based foods.
Signs of Deficiency:
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Fatigue even after 8 hours of sleep
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Brain fog, memory issues
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Numbness or tingling in hands and feet
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Mood swings or depression
Tests to confirm:
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Serum Vitamin B12 (<200 pg/mL = deficient)
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Homocysteine (elevated in B12 deficiency)
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Methylmalonic acid (more specific)
Correct it with:
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Fortified foods: Nutritional yeast, fortified plant milk, cereals
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Natural foods: Homemade curd and fermented idli/dosa batter can support gut bacteria but don’t provide reliable B12
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Supplement: Consider sublingual methylcobalamin or monthly B12 shots in case of low levels
Best timing to take supplement: Empty stomach or between meals for better absorption
Avoid combining with: High-dose Vitamin C at the same time—it may reduce absorption
2. Iron
What it does: Carries oxygen in blood, supports immunity and hair health
Risk factors: Indian vegetarian diets are high in iron-blocking compounds like phytates and polyphenols
Signs of Deficiency:
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Constant fatigue or breathlessness
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Hair thinning
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Paleness around eyes/nails
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Low appetite or poor growth in kids
Tests to confirm:
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Serum Ferritin (<15 ng/mL = deficient)
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Hemoglobin (Hb <12 g/dL women; <13 g/dL men = low)
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Total Iron Binding Capacity (TIBC)
Correct it with:
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Iron-rich foods: Rajma, chana, garden cress seeds (halim), bajra, sesame seeds, amaranth
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Enhancers: Add lemon juice, amla, or tomatoes with meals
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Inhibitors to avoid:
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Tea/coffee within 1 hour of meals
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High calcium foods (curd, milk) with iron-rich meals
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Seasonal tip:
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Garden cress (halim) seeds in winter
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Amla in winter for iron absorption
Best time to consume iron: Morning or midday meals with vitamin C
3. Zinc
What it does: Supports immunity, skin health, wound healing, fertility
Why vegetarians are low: High phytate content in dals, grains hinders absorption
Signs of Deficiency:
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Acne, poor wound healing
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Frequent infections
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Loss of taste or smell
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White spots on nails
Tests to confirm:
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Serum Zinc (<70 mcg/dL = deficient)
Correct it with:
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Soaked pumpkin seeds, sesame seeds, cashews
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Sprouted dals and millets (enhance absorption)
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Homemade curd (supports gut bacteria that help zinc absorption)
Avoid combining with: Excess calcium or iron at the same time—competes for absorption
Pair with: Protein-rich meals for better uptake
Seasonal tip: Use sesame seeds in winter til laddoos; curd-based zinc sources in summer
4. Omega-3 Fatty Acids
What it does: Anti-inflammatory, essential for brain, heart, skin, and joints
Vegetarian challenge: No direct source of EPA/DHA (only ALA in plant foods)
Signs of Deficiency:
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Dry, flaky skin
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Brain fog or poor focus
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Joint stiffness
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Menstrual imbalances
Tests to confirm:
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Omega-3 Index (rarely available in India—use symptoms)
Correct it with:
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Ground flaxseed, chia, walnuts (daily 1–2 tbsp)
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Mustard oil (ALA-rich traditional oil)
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Consider algae oil-based Omega-3 supplement (for EPA/DHA)
Timing:
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Best absorbed with meals (especially fats)
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Sprinkle flax/chia on breakfast or blend into smoothies
Seasonal tip:
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Winter: Include til, walnuts, mustard oil
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Summer: Use chia and cold-pressed oils
5. Vitamin D
What it does: Supports bones, immunity, mental health
Indian paradox: Despite abundant sunlight, up to 70–80% are deficient
Signs of Deficiency:
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Weak bones or frequent fractures
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Fatigue, low mood
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Chronic back pain
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Poor immunity
Tests to confirm:
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Serum 25(OH) Vitamin D3 (<20 ng/mL = deficient)
Correct it with:
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Morning sunlight (15–20 min on face, arms, no sunscreen)
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Fortified milk, mushrooms (sun-dried), cow’s ghee
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D3 supplement weekly or monthly if very low
Best timing for sun: Between 7:30 AM and 10 AM
Avoid: Sunscreen during sun exposure; showering immediately after sun exposure
Seasonal tip: Prioritize sunlight in winter and monsoons due to lower UVB penetration
Key Takeaways
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Don’t guess—test and treat.
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Soak, sprout, and ferment traditional foods to reduce anti-nutrients.
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Pair smartly: Vitamin C with iron, protein with zinc, fats with fat-soluble vitamins.
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Customize your diet for seasonal foods, timing, and combinations.
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A plate that looks full may still be incomplete—micronutrients matter.
At IntuiWell, we decode your symptoms, recommend essential tests, and build a personalized nutrition plan that works with your body—not against it.
Your food can fuel your health—if chosen and combined right.
This post is for general informational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new dietary or supplement regimen, especially if you have underlying health conditions.
