11 Keys to a Balanced Diet Chart India Needs

7. Micronutrient-focused choices: Iron, B12, Vitamin C and more

Micronutrients are vital for immunity, growth, and cognitive function, and deficiencies remain a public-health concern in many communities (WHO). Iron, vitamin B12, vitamin C, and zinc are commonly discussed nutrients for Indian diets. Pair iron-rich plant foods—spinach, lentils, and fortified cereals—with vitamin C sources like citrus or tomatoes to improve non-heme iron absorption. Include small amounts of animal foods when culturally acceptable, as they provide easily absorbed iron and B12. For strict vegetarians, fortified foods and B12 supplements may be necessary; check guidance with a healthcare provider. Use colourful vegetable sides and chutneys as simple micronutrient boosters: a raw tomato-coriander chutney with dal, or a salad of grated beetroot and carrot with lemon dressing. For infants and toddlers, include iron-rich weaning foods such as mashed dal, soft paneer, or nutrient-dense khichdi. These practical pairings help plug micronutrient gaps while keeping meals approachable and rooted in Indian flavours.