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Nutrition · 13+ vitamins & minerals
Vitamin kami, simple language mein.
Normal range, deficiency ke lakshan, food sources, supplement guide — Hinglish mein, doctor-reviewed.
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⊕All13🌟Vitamin6💎Mineral5💊Supplement2
13 vitamins
🌟 Vitamin
Biotin
Balon Ka Vitamin
📊 133–329 pmol/L (Serum Biotin)Healthy logon mein rare — lekin pregnant mahilaaon mein approx 50% subclinical kami hoti hai. Long-term antibiotic ya anticonvulsant users mein bhi risk zyada (NIH ODS 2024)Guide →
💎 Mineral
Calcium
Haddiyon Ka Mineral
📊 8.5–10.2 mg/dL (Serum Calcium)Average Indian sirf 400–500 mg calcium roz leta hai — ICMR ki 1000 mg/day RDA se aadha (ICMR-NIN 2020)Guide →
💎 Mineral
Iron
Loha / Khoon Badhane Wala Mineral
📊 Serum Iron: 60–170 µg/dL | Ferritin (women): 12–150 ng/mLIndia mein 52% pregnant mahilayein aur 72% shishu anaemic hain — iron deficiency is ka sabse bada karan hai (NFHS data)Guide →
💎 Mineral
Magnesium
Maasp-peshiyon ka Khazana (Muscles & Nerves ka Mineral)
📊 1.7–2.2 mg/dL (Serum Magnesium)India mein magnesium deficiency widespread hai — ICMR-NIN data ke mutabik majority Indians ki diet mein magnesium intake RDA se kam hai, especially refined foods ki taraf shift ki wajah se. (Source: ICMR-NIN 2020)Guide →
💊 Supplement
Omega-3
Dimag aur Dil Wala Fat
📊 Omega-3 Index ≥8% = Optimal | 4–8% = Intermediate | <4% = Low/At RiskIndia mein vegetarian aabadi ka bada hissa EPA aur DHA ki kami se grast hai — plant ALA to EPA/DHA conversion sirf 5-10% hoti hai; omega-6:omega-3 ratio 20:1 tak pahunch jaata hai jab ideal 4:1 haiGuide →
💊 Supplement
Protein
Sharir Ka Nirmaata Poshan / "Body Builder Nutrient"
📊 6.0–8.0 g/dL (Serum Total Protein)India mein average adult 0.6g protein/kg body weight leta hai — ICMR RDA (0.83g/kg) se 25% kam. (Source: NIN Dietary Guidelines for Indians / ICMR-NIN 2020)Guide →
💎 Mineral
Selenium
Immunity Wala Khaas Mineral
📊 70–150 mcg/L (Serum Selenium)India mein selenium deficiency relatively rare hai compared to Vitamin D ya Iron ki kami se — lekin thyroid patients, vegetarians jinka diet limited hai, aur Ganges belt ke low-selenium soil areas mein clinically relevant hai. (Source: NCBI/PubMed India data)Guide →
🌟 Vitamin
Vitamin A
Roshni Ka Vitamin / Aankh Wala Vitamin
📊 20–60 mcg/dL (Serum Retinol)India mein preschool bacchon mein Bitot's spots (Vitamin A deficiency ka sign) 0.3–0.7% mein paaya jaata hai — ICMR-NIN data ke mutabik. Globally deficiency 1/3 bacchon ko prabhavit karti hai.Guide →
🌟 Vitamin
Vitamin B12
Neeli Shakti Wala Vitamin / Cobalamin
📊 200–900 pg/mL | Optimal: 300+ pg/mL~53% Indian adults mein B12 deficiency — vegetarians sabse zyada affectedGuide →
🌟 Vitamin
Vitamin D
Dhoop Wala Vitamin
📊 ≥ 20 ng/mL (Serum 25-OH Vitamin D)43% Indian adults mein kami — Metropolis Labs 2023-24Guide →
🌟 Vitamin
Vitamin E
Twacha aur Immunity Wala Vitamin
📊 5.5–17 mg/L (Serum Alpha-Tocopherol)Vitamin E ki kami India mein dietary deficiency se rarely hoti hai — zyada tar fat malabsorption (Crohn's, celiac disease) wale patients mein dekhi jaati hai. (WHO / NIH data)Guide →
🌟 Vitamin
Vitamin K
Khoon Rokne Wala Vitamin / Haddi Majboot Karne Wala Vitamin
📊 0.2–3.2 ng/mL (Serum K1) | PT: 11–13 sec (INR 0.8–1.2)Indian population mein Vitamin K2 (MK-7) ke levels low milte hain — ek Indian pilot study (PubMed PMC8855304, 2022) mein healthy Indian individuals aur Type 2 diabetes patients dono mein serum MK-7 insufficient range mein paye gaye. India ke staple foods mein K2 practically undetectable tha.Guide →
💎 Mineral
Zinc
Immunity Wala Mineral
📊 60–120 mcg/dL (Serum Zinc)India ke adolescents mein approx 31% ko zinc kami ka elevated risk hai — Comprehensive National Nutrition Survey (CNNS) ke anusaar; vegetarian diet aur phytate-rich grains mukhya kaaranGuide →
Vitamin Deficiency Hai?
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