The Top 3 Vitamin Deficiencies and natural ways to fix them. Energy, immunity, mood and skin health.
Do you ever feel tired for no reason? Like your body is running on low battery. Even after a full night sleep, may be your skin feels dull or your mood swings more than usual or perhaps your memory isn’t as sharp as it used to be. But here is the thing, the real reason for all these problems. It could be hiding in your plate or rather what’s “missing” from it.
Today let’s look at top three vitamins, that your body absolutely needs and more importantly, let’s see what happens if you don’t get enough of them and unique recipes to get this.
Let’s see and start with an often overlooked but very important vitamin.
Vitamin B12
Vitamin B12 is like a body’s silent support system working silently, but making sure that everything runs smoothly. It’s essential for energy making, red blood cells for keeping your brain and nerve in good shape. But whenever you are low on it and many vegetarians unknowingly are. Things start to feel off you might feel exhausted no matter how well you sleep. You could feel foggy as if your thoughts are wadding through like water. Sometimes there is even a tingling in your fingers or strange numbness in your toes. That tricky part is B12 that doesn’t naturally occur in most plant based food. But there are ways to get it in a vegetarian diet you may not get adequate quantities from one food item so you have to follow a weekly system with a few smart habits so you can get the right amount of B12.
- Start drinking (Kanji) this is a traditional fermented drink made with beetroot, carrot and mustard seeds just keep it in a sunlight for day or two drink this two three times a week it’s a great for your gut and helps you with B12.
- The next food item that can give you B12 is homemade curd or buttermilk made from desi cow milk. Fresh “Dahi” is not only high in B12 itself, but also supports the good bacteria in your gut it helps your body absorb B12 better.
- The third alternative is fermented Ragi Malt. Soak Ragi overnight to make a thin porridge the pro biotic created by fermentation which increases gut Flora helps your gut absorb B12.
Vitamin D
So here comes vitamin D also known as sun shine vitamin, and guess your body produces vitamin D if exposed to sunlight but here is a problem between, that is sunscreen, long working hours and city living. Maybe because of this you aren’t getting enough sunlight and if that happens your bone and muscles start feeling the Pinch and when that happens you get aching joint, frequent cold, low mood and sometimes even depression. You will be surprise to know that all of this can be linked with the vitamin D deficiency. Even the studies have shown that maintaining adequate levels of vitamin D in your body is vital for mental health. Now sunlight is your best friend here for just 10 to 15 minutes a day can help your body to produce vitamin D it needs.
The best time to get sunlight for vitamin D is round 1 to 3 hours after sunrise. No need to sit in Harsh afternoon sun. Gentle morning light is best along with sunlight. Here are some best vitamin D boosting foods:
Tofu, Panner, Spinach, Fish, Egg, Chicken etc.
Vitamin C
Let’s look at Vitamin C the glow vitamin. Most of you are associated with immunity and oranges but it does so much more vitamin C helps your body heal wound, build collagen and even absorb Iron from plant based food. If you get cold frequently or notice your skin looking little tired and even dry your body is telling you that it needs Vitamin C. Everyone talks about oranges but did you know that one guava has much more vitamin C than Orange.
Yes, and even most powerful than it, that is the humble Amla or Indian gooseberry 20 times of Vitamin C than orange is present in it and has been used in many medicines for centuries the bell pepper especially red is main source of vitamin C. So let’s make a Vitamin C filled Amla chat.
The ingredients you will need is a small guava,
- 1 Amla finally chopped,
- 1/4 bell pepper finally chopped,
- chat masala, Pinch of black salt,
- Lemon juice and fresh coriander in the bowl mix all ingredient spices and lemon juice and toss it well.
If you are body has been sending signals to you with the slide of low energy, brain fog, maybe it’s time to check whether you have these three vitamins in your body sufficient or not vitamin C for immunity skin and faster healing.
