You don’t need exotic superfoods or expensive supplements to eat healthy. Indian kitchens are already stocked with some of the most powerful, nutrient-dense foods if only we use them wisely.
Common Deficiencies in India
- Iron (anemia)
- Vitamin A and D
- B12
- Zinc and calcium
Affordable Superfoods
| Deficiency | Local Food Remedies |
| Iron | Jaggery, drumstick leaves, ragi, dates |
| Vitamin A | Carrots, pumpkin, mango, papaya |
| Calcium | Til (sesame), ragi, dairy |
| B12 | Milk, curd, eggs (non-veg source) |
| Zinc | Groundnuts, sunflower seeds, whole grains |
Tips for Low-Cost Nutrition
- Use iron utensils for cooking
- Soak, sprout and ferment lentils for better absorption
- Add jaggery instead of sugar in sweets
- Mix vegetables into daily staples like idli, dosa, and chapatis
Final Thought
Nutrition doesn’t have to be expensive—it has to be intentional.