On-street the average Indian looks healthy and fine. But scientists from the National Institute of Nutrition found alarming results. Their study revealed that 50% of the Indians are suffering from B2 deficiency, 46% were suffering from B6 deficiency. Deficiencies of these vitamins can cause trouble in the maintenance and growth of body tissues. When it comes to children, such deficiencies can lead to death. In children under the age of 12, half of all deaths are because of the deficiency of vitamin A, zinc and folic acid. 

Vitamin B2

Vitamin B2, also known as Riboflavin, is one of the 8 parts of Vitamin B. It can be consumed through grains, plants and even milk-based products. Vitamin B2 helps the body maintain its energy level. This vitamin can be consumed from mushrooms, sweet potatoes, broccoli, spinach, nuts and whole grains. 

Vitamin B6

Vitamin B6 is also known as pyridoxine. A person who is a smoker, alcoholic or has autoimmune disease is more at risk of developing vitamin B6 deficiency. Signs of this deficiency are rash and red skin, cracks in lips and frequent mood swings. Bananas, avocado, sunflower seeds and lentils have Vitamin B6.

Vitamin A

A deficiency of Vitamin A can result in poor eyesight, gastronomical diseases, infertility, stunted growth and weak immunity. Orange fruits and vegetables have the highest amount of vitamin A. Carrots, sweet potatoes and oranges have a high amount of it. Green leafy vegetables like spinach and lettuce also have it. Milk too can give some amount of vitamin A.

Zinc

Zinc is a very important nutrient for our bodies. It helps fight infections, heal cuts and create our DNA. A deficiency of zinc can be hair fall, reduced sense of taste, loss of appetite and lack of alertness. Potatoes and green beans have high zinc levels. Wheat, oats and rice contain zinc. Eggs, dark chocolate too are good sources. Legumes, nuts and seeds are the best source of zinc for vegetarians.