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Nutrition and India (Race Religion Culture Cuisine)
India differs from USA in geography (relative position to equator), race (skin, hair, genetic), religion (Hindu, Jain, Moslems, Christian, Parsi), culture (a belief system handed down over 5,000 years from one generation to the next), and Indian cuisine. All these factors influence nutrition of Indians.
Race
Skin of Indians varies from light maple cream to deep chocolate brown depending on distance from equator. The skin gets darker as we move from north to south India. The skin color reduces the ability to synthesize of Vitamin D, that effects the absorption of Calcium. When Indians migrate to United States, they remain in heated or air-conditioned indoors. This reduces sun exposure further. We need 25 µg or 1,000 International Units (IU) of vitamin D per day. Older Indians extra Calcium.
The geographical location (near equator) also poses two more UV light related problems for the elderly: cataract, and age induced macular degeneration. The situation can be markedly improved by intake of foods rich in Lutein and Lycopene such as green leafy vegetables (Spinach) and hard boiled eggs. The omega 3 fatty acids (specially DHA) also helps with cataract.
Skin Structure and Pigmentation
South Asian versus Caucasian skin
Vitamin D and South Asian Aging
Dietary guidelines for Calcium deficient vegetarians.
Religion (Vegetarianism)
Majority of Indians are lacto vegetarians, they take dairy products but shun meats.
Iron in meats is more bio-available than from plants. Also the combination foods effect the absorption efficiency of Calcium, Iron and Magnesium.
Some Hindus refuse to take Vitamin D supplements or Vitamin D fortified foods.
Vegetarians may also lack essential amino acids. It is easily remedied by taking a variety of Legumes and Whole grains.
Essential fatty acids (specially the DHA) can be a problem among Indians who do not eat Fish. For elderly and pregnant women, Marine algae supplement may be the only answer.
Vitamin B12 is found in animal source. For lacto-vegetarian diet, dietary source for Vitamin B12 is dairy products and eggs. It may be a problem for Vegetarians who are either allergic to dairy products or shun dairy products. There is increased demand for B12 in case of seniors.
It may be necessary ton take Vitamin D and Vitamin B12 supplements for elderly. B12 sublingual wafer is ideal supplement.
Dietary guidelines for iron deficient vegetarians
Vitamin D additive/supplement and Hindus
Essential Fatty acids and Vegetarian India
Vitamin B12 and Vegetarian India
Culture
Indian culture is a belief system handed down over 5,000 years from one generation to the next. Over centuries, we have developed a misplaced belief about our diets.
Cuisine
1. The vegetable are over-cooked destroying many of the vitamins Effects of Cooking on Vitamins.
2. In lacto vegetarian diet, dairy products are a primary source of essential amino acids, Calcium and Vitamin B-12. Low fat Dahi yogurt and Chach (skimmed Dahi yogurt) are the best choice.
3. Combination of lentils and whole grains serve as a good source of complete proteins without saturated fats and cholesterol associated with meats.
4. Common fats used are as follows:
High Saturated fats
Ghee, Butter, Virgin Coconut oil. These are acceptable in limited quantities.
Plant Oils
In North India, unrefined Mustard oil and Peanut oil are commonly used. These are good oils, but associated with poor class. In United States, Canola presents the best choice followed by Soy, Corn, and Olive oil
Transfats
In India, Dalda was introduced by hydrogenating groundnuts (peanuts) as a lower price Ghee that is 'good' for you. Vanaspati is another hydrogenated plant oil. Coconut oil is hydrogenated to make hard shortening for baking. All these Transfat products should be totally avoided.
Life Style
When we come to United States, we suffer from the effects of affluence. Health of Indians in USA. We don't exercise. As a symbol of affluence we eat foods high in transfats and saturated, high sugars and refined grains. We end up with mid-waist adipose increasing the risk of heart diseases and diabetes.