Recommended Consumption:
The Indian Council of Medical Research (ICMR) and National Institute of Nutrition (NIN) recommend:
- Adult men: 54 grams per day
- Adult women: 46 grams per day
- Children: Varies by age (e.g., 19-22 grams for ages 1-3, 30-40 grams for ages 4-9)
- Pregnant/lactating women: Additional 10-23 grams per day

Why Humans Need It:
Protein is vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function and growth.

Sources:
Animal-based (meat, fish, eggs, dairy), plant-based (lentils, beans, tofu, nuts, seeds).

Reference: ICMR-NIN Nutrient Requirements for Indians, 2020

Recommended Consumption:
The World Health Organization (WHO) recommends limiting free sugars to less than 10% of total daily energy intake. For a 2,000-calorie diet, this is 50 grams (12 teaspoons) per day. Reducing to less than 5% (25 grams or 6 teaspoons) provides additional health benefits.

Why Humans Need It:
Sugar provides quick energy for the brain and muscles, though only small amounts are needed.

Natural Cane Sugar:
Derived from sugarcane, it contains trace minerals but is nutritionally similar to other sugars and should be consumed in moderation.

Health Risks of Excess:
Obesity, type 2 diabetes, heart disease, and dental cavities.

Reference: WHO Guideline: Sugars Intake for Adults and Children, 2015

Recommended Consumption:
The ICMR-NIN recommends 40 grams of dietary fiber per 2,000 kcal, translating to:
- Women: 25-30 grams per day
- Men: 30-38 grams per day

Why Humans Need It:
Fiber supports digestive health, regulates blood sugar and cholesterol, and aids weight management.

Types and Sources:
- Soluble Fiber: Oats, apples, beans (lowers cholesterol, stabilizes blood sugar)
- Insoluble Fiber: Whole grains, vegetables (promotes bowel regularity)

Reference: ICMR-NIN Nutrient Requirements for Indians, 2020

Prevalence:
- 57% of women aged 15-49 years
- 25% of men aged 15-49 years
- 67% of children aged 6-59 months

Notes:
Anemia, often linked to iron deficiency, is a leading cause of fatigue, reduced productivity, and increased maternal and child mortality.

Reference: National Family Health Survey (NFHS-5), 2019-2021

Prevalence:
60-90% of Indians are deficient in vitamin D.

Notes:
Despite abundant sunlight, limited sun exposure and low intake of fortified foods contribute to this deficiency, affecting bone health and increasing chronic disease risks.

Reference: Vitamin D Deficiency in India: A Review, 2018

Prevalence:
47-75% of the population, especially vegetarians (30-40% of Indians).

Notes:
Low consumption of animal-based foods, the primary sources of B12, leads to this deficiency, causing anemia, nerve damage, and developmental issues in children.

Reference: Vitamin B12 Deficiency in India, 2017

Prevalence:
17% of the population is affected by iodine deficiency disorders (IDD).

Notes:
While iodized salt programs have reduced IDD, deficiencies persist in some regions, leading to goiter and cognitive impairments.

Reference: Global Nutrition Report, 2020

Prevalence:
- 35.5% of children under five are stunted (low height-for-age)
- 19.3% are wasted (low weight-for-height)
- 32.1% are underweight

Notes:
PEM, driven by inadequate caloric and protein intake, severely impacts growth and immunity in children.

Reference: National Family Health Survey (NFHS-5), 2019-2021

Zinc Deficiency:
- Prevalence: 20-30% of the population
- Notes: Linked to stunted growth and weakened immunity
- Reference: Zinc Deficiency in India, 2019

Folate Deficiency:
- Prevalence: 37% of the population, particularly pregnant women
- Notes: Increases risks of birth defects
- Reference: Folate Status in Indian Women, 2020

Vitamin A Deficiency:
- Prevalence: About 20% of preschool children
- Notes: Raises susceptibility to infections and blindness
- Reference: Vitamin A Deficiency in India, 2018