I love, absolutely love, Indian food. From Butter-masalas to Samosas to Kati-rolls with chicken to Aloo Parathas to Milk-kheer; the only thing I regret is having a stomach of finite size.

We prepare vegetables in such a delicious way that I’ve not seen in pretty much any other country. We have indeed mastered the spices. However, most foods are pretty junk-food like Samosa, Biryani, Parathas and also most Indian desserts are nothing but butter, milk, sugar, and flour. Eating such food over a long period can cause health & diet issues.

Our body doesn’t produce all the essential nutrients we need daily and our diet doesn’t supplement the need we require to live a healthy life, hence the need to micro and macro nutrients becomes essential.

Let's break down the basic micro and macro nutrients.

Micro-nutrients are nutrients that are required in small amounts from the diet because these are not synthesized inside our body.  Food containing micro-nutrients are called “nutrient dense”.

Vitamins are of two types:

  • Fat soluble [A, D, E, K]
  • Water soluble [B & C]

Minerals are of types:

  • Macro-mineral  (Sodium, Potassium, Phosphorus, Calcium, and Magnesium)
  • Micro-minerals (Selenium, Zinc, Fluoride, Copper, Iron etc.)

Vitamins and minerals are protective foods, that build immunity and prevent infection and diseases.

For adults following is the basics of micro-nutrients our body requires:

Total Fat 65g
Saturated Fat 20g
Cholesterol 300mg
Sodium 2,400mg
Potassium 3,500mg
Total Carbohydrate 300g
Dietary Fiber 25g
Protein 50g
Vitamin A 5,000 IU
Vitamin C 60mg
Calcium 1,000 mg
Iron 18mg
Vitamin D 400IU
Vitamin E 30IU
Vitamin K 80µg
Vitamin B6 2mg
Vitamin B12 6µg
Biotin 300µg
Phosphorus 1,000mg
Iodine 150µg
Magnesium 400 mg
Zinc 15 mg
Selenium 70 µg
Copper 2 mg
Manganese 2mg
Chloride 3,400 mg

A survey conducted by IMRB interviewing 1,260 Indians, said: “9 out of 10 Indians consumed less than adequate proteins daily”.

It added that 91% of the vegetarians and 85% of the non-vegetarians were deficient.  A quick check on the sample population showed the protein intake of 88% people was less than the ideal amount of consumption, indicating there is a huge gap in the protein requirements and protein consumption for each individual.

What you didn’t know about proteins: Myths busted by the study: 

  • A regular diet is enough for protein needs. — FALSE
  • Important only for people who exercise/ gym. — FALSE
  • High protein intake will lead to weight gain. — FALSE 

Why you need proteins: 

  • Essential for strengthening immunity. — TRUE
  • Important for pregnant and lactating women, growing children and elderly. — TRUE
  • Helps build muscles and speeds up recovery. — TRUE

While diet is the key to getting the best vitamins and minerals, Supplements can help too to fulfill that need.

For instance, if you’re doing your best to eat healthy foods but still are deficient in some areas, supplements will fill in those areas. The key is to ensure they’re taken in addition to healthy diet choices and nutrient-dense foods.They are supplements, not replacements.

A supplement will generally provide 100 percent of the daily recommended allowance for all vitamins and minerals. Extensive research studies show that taking vitamin and mineral supplements can potentially  

  1. Improve your health, 
  2. Protect against disease, and, 
  3. Provide you with the energy you need to live a healthy life.

Although each contributes differently to your needs, vitamins and minerals work together in order to give you a balanced amount of all the components needed to maintain a healthy lifestyle.

And at FitBox we aim to provide you with supplements to fill in those missing area of minerals & vitamins. A box on 1st of each month full of vitamins & minerals selected for your requirement so that you can complete the sphere of your vital diet requirement. For more info visit: https://www.fitbox.io/

About the author: Like many of you 'Shashank Nainwal’ is a pro-health pro-life kind of guy. He never misses out on Gym (now that’s a lie which we all tell!), but, keeping a track of his vitamins/proteins jar was a workout in itself.  Thence, based on his goals, his diet and clearly, with the help of a nutritionist, he found “The Solution” to all his vita-prota-problems.

‘Prasham Bhuta’ is the co-founder of Shashank is his venture of FitBox.