Vitamins are vital—but do you know where to get them naturally? Hansaji highlights the top 3 essential vitamins—such as Vitamin B12, Vitamin D, and Vitamin C—and their best food sources, helping you meet your nutritional needs without supplements. These vitamin-rich foods can help prevent vitamin deficiency, reduce mood swings, and boost immunity, energy, and skin health. Nature has everything we need—learn how to use it well.
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0:01 Introduction
1:50 All about B12
4:40 All about Vit D
7:02 All about Vit C
Also, watch our video on symptoms of Vitamin B12 deficiency. Know five crucial reasons why Vitamin B12 is essential for your overall health, such as energy production, brain function, and red blood cell formation.
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namaskar Do you ever feel tired for no reason Like your body is running on low battery even after a full night’s sleep Maybe your skin looks dull or your mood swings more than usual or perhaps your memory isn’t as sharp as it used to be But here’s the thing the real reason for all these problems could be hiding in your plane 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 start with an often overlooked but very important vitamin vitamin B12 B12 is like a body’s silent support system working silently but making sure that everything runs smoothly It’s essential for energy for 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 wading through water Sometimes there is even a tingling in your fingers or a strange numbness in your toes That tricky part is B12 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 you can get the right amount of vitamin B12 your body needs naturally Start by 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 great for your gut and helps you with B12 The next food item that can give you B12 is homemade curd and buttermilk made from dii cow milk Fresh di is not only high in B12 itself but also supports the good bacterias in your gut It helps your body absorb B12 better Your third alternative is fermented ragi malt or amali in South India People soak ragi overnight to make a thin prodigy The probiotic created by fermentation increases gut flora which helps your gut absorb B12 Next come idli dosa batter This is naturally fermented when soaked rice and urad dal are ground and fermented overnight This process naturally creates B12 This technique is specially effective when fermented in a clean clay or ceramic vessel and kept in a warm spot The next alternative to get B12 is curd rice See curd rice overnight at room temperature under goes natural fermentation The helpful bacteria that grows in fermentation makes small amount of B12 Eat this also at least twice a week Then comes this cow ghee While not directly high in B12 ghee supports gut health which helps B12 absorption if your body already had some source So before I tell you other two essential vitamins here is the system to follow B12 Every day include at least one fermented food like di dosa idli amali in your diet Twice a week try drinking kanji in the morning and twice a week eat overnight curd rice Start a day with one tspoon of the si ghee on an empty stab These small small habits will really strengthen your gut in a big way Also avoid the things that disturb your gut like too much tea coffee sugary drinks and packaged junk food Also try to avoid antibiotics as much as you can Take one teaspoon of trfila chura with warm water at bedtime once a week This will keep your colon clean and enhance microbiota Now let’s look at the other two essential vitamins and unique and tasty recipes to get them from food So here comes vitamin D also a sunshine vitamin and guess your body makes vitamin D if exposed to sunlight but here is the problem between sunscreen long working hours and city living maybe you aren’t getting enough sunlight and when that happens your bones and muscles start feeling the pinch and when that happens you get aching joints frequent cold low moods sometimes even depression You will be surprised to know that all of this can be linked with vitamin D deficiency Even the studies have showed that maintaining adequate level of vitamin D in your body is vital for mental health Now sunlight is your best friend here Just 10 to 15 minutes a day can help your body produce vitamin D it needs The best time to get sunlight from vitamin D is around 1 to 3 hours after sunrise No need to sit in harsh afternoon sun Gentle morning light is the best along with sunlight Here are some best vitamin D boosting recipes You can try mushroom tofu stir fry The ingredients we need are one cup mushrooms Mushroom when exposed to sunlight during growth are one of the very few plant-based source of vitamin D Half block of tofu Tofu often has added vitamin D and is also rich in protein One teaspoon sesame oil add healthy fats which helps the body absorb vitamin D better And vitamin D is the fat soluble vitamin A pinch of rock salt A pinch of black pepper or crushed curry leaves for flavor A handful of spinach or moringa leaves So here heat sesame oil in a pan Add mushroom and tofu Saute it gently until golden brown Add spinach or moringa leaves and stir just wilted and rock salt to taste And a little freshly crushed black pepper You can eat this with brown rice or chapati for nourishing a satic meal Now 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 bruise easily catch 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 much more vitamin C than oranges And even most powerful than that is the humble amla or Indian gooseberry 20 times of vitamin C than orange has been used in many medicines for centuries The bell pepper specially red are main source of vitamin C Let’s make a zesty vitamin C filled amla chart The ingredients you will need are one small guava one amla grated and finely chopped 1/4 red bell pepper finely chopped chart masala pinch of black salt lemon juice and fresh coriander in a bowl Mix all ingredients spices add lemon juice tossed well If your body has been sending signals to you with a slight low energy mood dips 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 So use everything you learned today and give your body right dose of these three top vitamins Namaskar
