Diet tips: Here's how to increase iodine, vitamin E and calcium intake to boost immunity, eye health

A recent study has revealed that around 5 billion, or almost 70 per cent, of people in the world do not get enough iodine, vitamin E, and calcium in their diet. According to the Lancet Global Health Journal, in India, men usually lacked zinc and magnesium, while women did not consume sufficient amounts of iodine. Inadequate calcium intake is most common in men and women between the ages of 10 and 30, the study said.

Let’s break down why these micronutrients are needed and how to include them in our diet.

• Calcium is important for strong bones and teeth, nerve function, muscle contraction, and to ensure that our blood clots properly.


• Vitamin E ensures healthy skin, eyes, and a strong immune system. It is also a great antioxidant, protecting your cells from damage.


• Our body uses iodine to produce thyroid hormones, which essentially regulate our body’s metabolism, growth, and development.

If you're looking to boost your intake of these important nutrients, here’s how you can include them in your diet effectively.

Calcium

• Dairy products such as milk, cheese, and yoghurt have calcium; just choose low-fat or non-fat versions if you're watching your calorie intake.


• Leafy green vegetables like kale, broccoli, and spinach are excellent sources of calcium. Include these in salads, soups, or smoothies.


• Fortified foods, many non-dairy products like almond milk, soy milk, orange juice, and cereals are fortified with calcium.


• Fish with bones, like canned sardines and salmon, can be added to salads or eaten on their own as a healthy snack.


• Tofu and tempeh made with calcium sulphate are good options for vegetarians or those who avoid dairy.

Also see: Eat your dinner early to boost heart health, control blood sugar level, manage weight

Vitamin E

• Nuts and seeds like almonds, sunflower seeds, and hazelnuts are excellent sources of vitamin E. A small handful of these nuts can make for a healthy snack.


• Vegetable oils like sunflower oil, safflower oil, and wheat germ oil can be used in salad dressings or for cooking.


• Leafy greens like spinach, Swiss chard, and turnip greens are also rich in vitamin E.


• Avocados are packed with healthy fats and are also a great source of vitamin E. Include them in your salads, smoothies, or as a spread on toast.


• Some cereals and spreads are fortified with vitamin E.

Iodine

• Seafoods such as cod, tuna, and shrimp are excellent sources of iodine. Including seafood in your diet, at least a few times a week can help maintain healthy iodine levels.


• Dairy products such as milk, yoghurt, and cheese also contain iodine.


• Iodised salt is one of the easiest ways to ensure you’re getting enough iodine. However, be mindful of your salt intake, especially if you’re watching your sodium levels.


• Eggs, particularly egg yolks, are a good source of iodine.

Boost your nutrient component by mixing these sources in your meals. For example, a salad with spinach, avocado, and seafood will give you the benefits of all three micronutrients. A green smoothie with fortified almond milk, a handful of almonds, and some spinach will do the same.

Try these options today to ensure you are hitting your calcium, vitamin E, and iodine targets. Small changes can have a big impact on your health.