Deficiencies of iron, calcium, protein, vitamin D and vitamin B12 are common and can cause tiredness, weakness, body ache, hair fall, poor concentration and frequent illness. The first step is to confirm the deficiency with a blood test rather than guessing. Food is the foundation of correction. Iron comes from leafy greens, pulses, jaggery and dry fruits, while calcium comes from milk, curd, paneer, ragi and sesame. Protein comes from dals, eggs, soy, paneer and lean meat or fish, and B12 from dairy, eggs, fish and meat. Vitamin D comes mainly from safe sunlight exposure, along with some foods. If a deficiency is significant, a doctor may advise supplements, but do not self-prescribe, as too much of some nutrients can be harmful. Vegetarians and vegans, pregnant and breastfeeding women, and older adults are at higher risk and should get checked regularly.
