As medical science continues to evolve and provide us with new insights into maintaining good health, it’s natural for us to seek out different techniques and products to meet our nutritional needs. When we sense a deficiency in certain vitamins or minerals, our instinct might be to reach for supplements. However, it’s important to remember that there are natural ways to address these deficiencies, particularly when it comes to two crucial vitamins: Vitamin D and B12. 

Firstly, let’s look at the natural ways to enhance your Vitamin D intake: 

1. Soak up the sunshine: Spending time outdoors and exposing your skin to sunlight is one of the most effective ways to boost your Vitamin D levels naturally. Aim for moderate sun exposure, particularly during the early morning or late afternoon when the sun is not too intense. Remember to follow sun safety guidelines and avoid prolonged exposure without sunscreen.

2. Engage in physical activities: Participating in outdoor activities like walking, jogging, hiking, or playing sports not only helps you stay active but also increases your exposure to sunlight. Combine exercise with sunlight to maximise your Vitamin D synthesis. 

3. Include Fortified milk products: Many milk products, such as fortified milk, yogurt, and cheese, are enriched with Vitamin D. Check the labels when purchasing these products and opt for the fortified versions to increase your Vitamin D consumption naturally.

4. Incorporate Vitamin D-rich mushrooms: Some mushrooms, such as shiitake or maitake, can produce Vitamin D when exposed to sunlight. Including these varieties in your meals can be a delicious and natural way to boost your Vitamin D intake and support bone health, immune function, and overall well-being.

So, why not give it a try and boost your Vitamin D consumption naturally?

Now, let’s head towards exploring natural ways to enhance your Vitamin B12 intake:

1. Nutritional Yeast: It is a popular ingredient among vegans and vegetarians, and it often contains fortified Vitamin B12. Sprinkling nutritional yeast over dishes like pasta, salads, or popcorn can add a savoury flavour while providing a small amount of Vitamin B12.

2. Yogurt: Yogurt is considered beneficial for vegetarians as it serves as a good source of vitamin B12 for them. It can be easily absorbed by the body and helps alleviate B12 symptoms like – fatigue, weakness, and dizziness. 

3. Chickpeas: They contain compounds that promote the growth of beneficial bacteria in the gut, which in turn increases the production and absorption of B12. Including chickpeas in a balanced diet can support B12 levels.

4. Fermented food: Fermented foods like dosa, idli, dhokla and khandvi are again quite good sources of Vitamin B12. They are prepared by adding Lactobacillus bacteria during the fermentation process, which helps produce red blood cells and maintain proper nerve function.

So, fall in love with them to enhance your B12 intake and support your overall well-being.      

While it is generally recommended to consume Vitamin D and B12 in their natural forms, there may be situations where supplements are necessary to address severe deficiency. Supplements can help restore optimal levels. However, once the deficiency is resolved, transitioning back to obtaining B12 naturally through a balanced diet is recommended for long-term health and well-being. It’s always best to consult with a healthcare professional to determine the appropriate course of action for your specific needs.