We regularly overlook the vitamins and minerals that our bodies require in modest amounts, resulting in a variety of dietary deficits. These deficiencies are rarely diagnosed until they have reached dangerously low levels and are causing health concerns.

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Some studies show that up to 90 percent of adult Indians suffer from fat-soluble vitamin deficiency, 50 to 60 percent are tormented by anaemia and many others have a vitamin B or folate deficiency. Keeping an eye on the nutrient intake of both adults and children is important to forestall nutritional deficiencies and associated diseases.

Consuming fruits every day is an easy way to ensure you are getting vitamins and minerals.

Here are some common fruits that you can include in your daily diet to prevent nutritional deficiencies.


Oranges are filled with the goodness of vitamins. The pandemic has demanded an increase of antioxidants to boost immunity and the orange has been recognised as a hero. Loaded with the goodness of antioxidants and folate, oranges make for an ideal dose of daily nutrition. Don’t miss your orange.

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Pomegranates are power-packed with antioxidants, vitamin A and E, offering an all-in-one dose of vitamins. The pomegranate, with its ruby red seeds, aids in iron absorption; 100 gm of pomegranate contains 0.3 mg of iron. This iron-rich fruit is in the forefront as a soldier that fights anaemia.

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The fruit that never goes out of style, the banana is one of the most easy foods to consume. You can get bananas almost anywhere, they are inexpensive and they have the ability to rapidly satisfy your appetite. Bananas are naturally sweet and are ideal for sweet cravings. Bananas are widely recognised as a “superfood” as they’re high in potassium, pyridoxamine and folate that help in maintaining a healthy glucose level within the body.


An apple a day keeps the doctor away, says the adage. Apples are indeed a delicious source of iron and might give your low haemoglobin levels a lift. Apples are a must-have for those plagued by anaemia and are suitable for diabetics, because they are low on natural sugar.  

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What’s good for your health and also super delicious? Strawberries. Ask the kids. Strawberries are beautiful, pink-red in colour with dotted seeds on the skin which adds to the taste and texture of the fruit. Strawberries are rich in iron and water-soluble vitamins, which also helps in the absorption of iron.