Do This to Fulfill Vitamin D & B12 Naturally

47% of North Indian population is B12 deficient. 76% of the population is

deficient. 76% of the population is deficient in vitamin D.

India face a vitamin D crisis. There is

one food if you start eating regularly then your B12 levels can never go low.

Often in our daily life the health problems we face. Many times the reason is simply that there is some deficiency of specific vitamin or mineral in our body. Even serious health problems like

body. Even serious health problems like high blood pressure, eczema, depression and low sperm count can be caused by the deficiency of just one vitamin. If that

vitamin gets fulfilled, then that symptom will automatically go away. In

this video, I want to share with you five most common vitamin and mineral deficiencies and their natural and effective solution. So without any

effective solution. So without any further delay, let's get started.

[Music] Hello friends, welcome to Fit Tuber.

Among Indians, if there is one vitamin that we are most deficient in, it is vitamin D. According to surveys, about

vitamin D. According to surveys, about 75% of Indians have vitamin D levels below normal. And perhaps this vitamin

below normal. And perhaps this vitamin is also the most important one. If

vitamin D is low, both bones and muscles start becoming weak. Often people say that we eat healthy food. We also sleep well at night. Still we feel tired the whole day. There seems to be a lack of

whole day. There seems to be a lack of energy in doing any work. Later it turns out their body had a deficiency of vitamin D whose main symptom itself is the feeling of fatigue in the body. Also

if you have a lot of joint pain or you get muscle cramps then there are high chances that you are vitamin D deficient. People whose vitamin D is low

deficient. People whose vitamin D is low also fall sick very quickly. Vitamin D

also has a strong connection with calcium. Many times people keep taking

calcium. Many times people keep taking calcium tablets to strengthen bones but still they don't get any benefit. That

is because for calcium to be absorbed in the body having vitamin D is very necessary. Lack of vitamin D also has a

necessary. Lack of vitamin D also has a negative effect on mental health. If you

get irritated over small things or your mood goes off without any reason then get your vitamin D checked once. In 400

500 rupees a simple blood test can tell you. But the question is in a country

you. But the question is in a country like India where the sun shines well for 12 months why is there a deficiency of vitamin D? Because the truth is that

vitamin D? Because the truth is that with exposure to sunlight our skin produces vitamin D in the most absorbable form. One reason is that

absorbable form. One reason is that nowadays who really takes sunlight? Most

of us stay indoors and even if we go outside we apply a sunscreen.

[Music] But does sitting in sunlight actually increase vitamin D or is it just a saying? Sunlight being the most

saying? Sunlight being the most effective source of vitamin D is not just a saying, but has also been proved by modern studies. Researchers did three different studies to see how much sun

exposure is needed for the body to make enough vitamin D. In the first study done in Spain during summer when almost 25% of the body is exposed to sunlight

researchers concluded that if someone takes sunlight for 8 to 10 minutes daily then there won't be any deficiency of vitamin D. While in winters when only

vitamin D. While in winters when only 10% of the body is exposed then 2 hours of sun exposure is needed to complete vitamin D. That is why you see in

vitamin D. That is why you see in winters when sun exposure decreases vitamin D deficiency cases increase even more. But taking 2 hours of sunlight

more. But taking 2 hours of sunlight daily is not a practical solution. Yes,

that's right. That is why according to Ayurveda, if someone keeps their navl and back exposed while sunbathing, then vitamin D in the body gets fulfilled much faster. I like sitting in the sun

much faster. I like sitting in the sun but I don't sit because of fear of tanning. Recently I ordered this 250

tanning. Recently I ordered this 250 rupees head umbrella wearing which you can sit in the sun. Using this sunlight won't fall on your face but the rest of the body gets proper sunlight. You can

also try it. but also tell us some foods for vitamin D. One big reason why vitamin D deficiency is so common is also because vitamin D rich foods are not many. Still there are mushrooms. If

not many. Still there are mushrooms. If you directly make mushroom subzi and eat, it won't help much. But scientists

have found that if you keep these mushrooms in the sunlight for some hours before cooking, then their vitamin D increases exponentially. When kept for 1

increases exponentially. When kept for 1 hour in the sun, 1,000 international units increased. When kept for 8 hours,

units increased. When kept for 8 hours, 46,000 international units increased.

And when kept for 14 hours, 2 lak 67,000 international units of vitamin D increased. This clearly shows that

increased. This clearly shows that sunexposed mushrooms are the best natural supplement for vitamin D. So to

fulfill vitamin D, eat mushrooms but make sure to keep them in the sun for at least 1 hour before cooking. If we try to fulfill vitamin D with these foods, it will take ages. So tell us some

supplements in market. Mainly two types of vitamin D supplements are available.

One are normal alopathic tablets which give 20,000 to 60,000 international units of vitamin D. Second are vegan vitamin D3 supplements which gives 600

to 1,000 international units of vitamin D. Look, if vitamin D is very low and

D. Look, if vitamin D is very low and you need results fast, then you can take 20 to 60,000 range vitamin D3 continuously for a few weeks after consulting a doctor. But have it only

for 1 month and then stop. The

plant-based ones have such low dosage that you will have to take them daily for many days and only then your vitamin D will become normal. But they have no side effects. That is why it is

side effects. That is why it is advisable to first get a test done and check how low your vitamin D is and then decide accordingly. One more thing is

decide accordingly. One more thing is that taking high dosage of vitamin D many times forms calcium deposits in the body. To avoid this calcification,

body. To avoid this calcification, taking vitamin K is also very necessary.

That is why you will find that in most vitamin D3 supplements, vitamin K is also added. If one just starts cooking

also added. If one just starts cooking in coldressed oils, he need not bother about vitamin D. Apart from coldressed oils, green leafy vegetables and dried figs are also a very rich source of

vitamin K. Next is vitamin B12. Vitamin

vitamin K. Next is vitamin B12. Vitamin

B12 is essential for healthy red blood cell formation, DNA synthesis and the proper functioning of the brain and nervous system. This is the reason when

nervous system. This is the reason when someone experiences unreasonable mood swings, depression and anxiety, the very first thing doctor prescribe is a

vitamin B12 blood test. Vitamin B12 also plays a crucial role in converting the food you eat into usable energy. That is

why people deficient in vitamin B12 even after eating a fairly healthy diet experience extreme tiredness. In India,

more than 47% people are vitamin B12 deficient. Vitamin B12 should be in the

deficient. Vitamin B12 should be in the range of 200 to 950. If it is less than 150, it can cause tiredness, mood swings, and in some cases it can even trigger autoimmune diseases. But what

are the reasons? One reason could be that you are not eating vitamin B12 rich foods. Vegetarian people often face this

foods. Vegetarian people often face this problem. Another reason could be that

problem. Another reason could be that even if you are eating everything, there is a lack of good bacteria in the body because of which vitamin B12 is not being absorbed properly. If you often

suffer from gas and acidity, then even after eating non-vegetarian food, vitamin B12 deficiency will happen as it is clearly visible from the recent reports as well. Talking to doctors, I

got to know that people who regularly use antacids have deficiency of vitamin B12 in their body. Since I got diabetes, I also got B12 deficiency. Is there a link? Probably you are taking tablets

link? Probably you are taking tablets like metformin to reduce blood sugar.

Actually, it is a proven fact that tablets like metformin block B12 from the body. We have discussed in this

the body. We have discussed in this video how one can reverse diabetes without medicines. You can check it out.

without medicines. You can check it out.

Apart from this, you will be surprised that latest studies are showing that even drinking arrow water causes vitamin B12 deficiency. There are two reasons

B12 deficiency. There are two reasons for this. One is that arrow water is

for this. One is that arrow water is demineralized in which cobalt the main component of B12 is removed. Second,

demineralized water is devoid of good bacteria which are very important for B12 production. Please note that good

B12 production. Please note that good gut bacteria is directly proportional to the vitamin B12 level in your body. If

you have strong gut bacteria, your gut bacteria will produce enough B12 for your daily functioning. That is why vegetarians are advised to eat fermented foods as much as possible so that good

bacteria can be created in the body.

More good bacteria produce more B12.

That is why eat things like idli, dosa, dhla, kanji, homemade pickles regularly.

Also drink milk and curd. In one glass of milk, you get 50% of daily requirement of B12. Then kurd has B12 along with it. It also has good bacteria. Apart from these, there is one

bacteria. Apart from these, there is one food if you start eating regularly, then your B12 levels can never go low. And if

it is low at the moment, it will start increasing very fast. And this I'm saying from my personal experience. It's

moringa leaves. Start adding moringa leaves to floor while making roties or while cooking dal and rice. After 2

months, get a blood test done. You will

be surprised to see the result. Moringa

tree can be very easily found nearby.

You can pluck fresh leaves. If not, you can ask any gardener in your locality to give you a lot of leaves at once. Dry

them under sunlight and keep them stored in an airtight container. Whenever you

make dal, vegetable or roti, add a few leaves. There will be no change in the

leaves. There will be no change in the taste but beet12 will increase very fast. This is exactly what I did. It was

fast. This is exactly what I did. It was

very beneficial. Tell some supplements also. Yes, in the market many vegan

also. Yes, in the market many vegan supplements are available whose main ingredients are moringa, wheat grass, etc. I have already shared with you some in our previous video on B12. You can

take them regularly. I have given some unsponsored links in the description box. The next is zinc. Even though zinc

box. The next is zinc. Even though zinc is a trace mineral, its deficiency can cause worrisome problems. Common zinc deficiency symptoms include hair loss,

slow healing wounds, loss of taste or smell, skin rashes or lesions, eczema, diarrhea, and in men reduced testosterone and impotence. In fact, in most sexual health problems like

erectile dysfunction, low sperm count, doctors advise zinc rich foods. That's

because zinc is that prime mineral which is required to increase testosterone in males. If reports are to be believed,

males. If reports are to be believed, almost 30% people in India are zinc deficient. And this number is expected

deficient. And this number is expected to increase in the future. Why? The main

reason is the regular consumption of processed foods. 20 years ago, people

processed foods. 20 years ago, people would occasionally indulge in processed foods like pastries, pizza, burger, momos, and chips. But nowadays, this has become a norm. Doctors are of the

opinion that if one simply avoids outside refined foods and switches to whole foods like whole grains, pulses, nuts, fresh fruits, vegetables, and milk products, zinc deficiency will not

occur. I eat homely food. Then why am I

occur. I eat homely food. Then why am I zinc deficient? Probably you are making

zinc deficient? Probably you are making this common mistake. Do you soak the lentils before cooking them? No. Do you

soak rice before cooking them? No, I

directly put it in the cooker. Do you

soak dry fruits before eating them? No.

Often underrated, but this is one of the major reasons among people who eat healthy food but are still zinc deficient. See, soaking of grains,

deficient. See, soaking of grains, pulses and dry fruits is important.

Otherwise, the anti-nutrients present in them will block minerals, especially zinc. Often we soak things like rajma and chole. Avoid soaking rice, dalia and

and chole. Avoid soaking rice, dalia and split lentils. Avoid this mistake. This

split lentils. Avoid this mistake. This

is the reason ayurvea presses so much on the right method of eating foods. Always

wash the lentils and soak them in the water for at least 4 hours. Then use the same water in which they were soaked for cooking. We have discussed this part in

cooking. We have discussed this part in detail in this video. So eat whole foods but eat them the right way. You will

never have to worry about zinc. Which supplement should I take for zinc deficiency? I think there is no need of

deficiency? I think there is no need of zinc supplementation unless it is a rare case and doctor prescribes you. This is

because unnecessary zinc dosage can lead to gastrointestinal and neurological problems. So stick to the basics and you will be fine. Next on the list is folate. Folate. Who on this earth is

folate. Folate. Who on this earth is folate deficient? You might be surprised

folate deficient? You might be surprised that 35% of people in India are deficient in folate. If you often get mouth ulcers, there are high chances that you have a folate that is folic

acid deficiency. Actually, there are

acid deficiency. Actually, there are other symptoms of folate deficiency as well like feeling weakness in the body, a red tongue or yellowish skin. Folate

is basically called vitamin B9 whose job is to repair cells and DNA in the body and to make new blood cells. That is why pregnant women are specifically suggested folic acid supplementation. In

fact, if there is folate deficiency during pregnancy, it can affect the coming baby in the form of brain and spinal cord deformities. Now the

question is why does folate which is a trace vitamin become deficient? There

can be many reasons but the main reason is poor dietary choices. When we eat unhealthy foods more and healthy foods less, this vitamin becomes deficient. Or

many people don't keep variety in their diet. For example, they are always

diet. For example, they are always eating the same type of dal, the same type of grains. they eat only one or two types of vegetables. Experts believe

that if someone rotates different dals, grains and vegetables according to the season, then there is a 98% chance that folate deficiency will not occur in the body. As far as foods are concerned,

body. As far as foods are concerned, green leafy vegetables have the most folic acid. Beetroot, which is among the

folic acid. Beetroot, which is among the best foods to increase blood, contains folate. Citrus fruits also have a good

folate. Citrus fruits also have a good amount of folate. Apart from these, bananas and papaya also have a decent amount of folic acid. Which supplement

should I buy from the market? Look, in

day-to-day life, there is no need to add folate supplements. It is only in some

folate supplements. It is only in some rare case when you get lot of mouth ulcers at that time you can take folic acid tablets and B complex capsules from a chemist shop with a doctor's advice.

They are very easily available. Next,

we'll talk about a mineral deficiency making heart problem so common in young Indians. But before that, let's talk

Indians. But before that, let's talk about another thing which is no less than a supplement in itself. I'm talking

about A2 cow ghee. Anvesian A2 cow ghee is one such genuine ghee option in the Indian market. According to Wyurvea,

Indian market. According to Wyurvea, ghee prepared by the traditional Bologona method is the finest source of good fats. It actively lowers bad

good fats. It actively lowers bad cholesterol, supports healthy blood pressure and is naturally rich in CLA that targets stubborn fat cells. It

lubricates the intestines leading to proper bowel movement. Eat just one to two spoons but eat this ghee. Unvesian

ghee also comes in this greatl looking 5 L stainless steel doli. This is an economical option as ghee doesn't go bad with time. In fact 10 years aged ghee is

with time. In fact 10 years aged ghee is healthier than fresh ghee. Anvesian also

has to share coldressed kapli ata. Kapli

is the ancient and lowest gluten wheat variety ideal for weight watchers and diabetics. Anvesan is providing a 20%

diabetics. Anvesan is providing a 20% off for the fit tuber community. So

don't wait and grab one doli and try their caplatta. Finally, it's magnesium.

their caplatta. Finally, it's magnesium.

Magnesium performs more than 300 functions in the body, but its most important role is for your heart.

Magnesium is the mineral that keeps your blood arteries relaxed so that blood flows easily. Magnesium also maintains

flows easily. Magnesium also maintains the rhythm of your heartbeat. Magnesium

keeps your blood pressure normal. In

fact, in more than 80% of heart attack cases, magnesium deficiency is seen as a common factor. How do I know that my

common factor. How do I know that my body is deficient in magnesium? There

are some specific symptoms of magnesium deficiency. If you often get cramps in

deficiency. If you often get cramps in your body, this is a classic sign of magnesium deficiency. Apart from this,

magnesium deficiency. Apart from this, if while waking up in the morning, you feel a lot of stiffness in your muscles or you have a stiff neck or back pain.

This also points towards magnesium deficiency. Then high blood pressure is

deficiency. Then high blood pressure is another common symptom. Bro, there is a history of heart attacks in my family.

What should I do so that magnesium doesn't go low? People who regularly drink alcohol, a lot of tea, coffee or cold drinks, which are all diuretic beverages, their body keeps losing

magnesium through urine. Another major

reason for magnesium deficiency is regularly taking synthetic calcium tablets. People who get into this habit

tablets. People who get into this habit of taking daily calcium tablets may not necessarily have strong bones, but the arteries of their heart definitely get clogged by calcium deposits. If you want

to avoid magnesium deficiency, first of all, drink diuretic beverages as little as possible, then eat as many green colored fruits and vegetables as you can. Just like our blood is red because

can. Just like our blood is red because of hemoglobin. The green color in

of hemoglobin. The green color in vegetables comes from magnesium. Green

leafy vegetables, green beans, capsicum, cucumber, bottle guard, they all have good amount of magnesium. In addition,

pumpkin seeds, sesame seeds, nuts, and bananas also contain magnesium. If

someone starts regularly eating grains like bajra and little millet, their body will never have magnesium deficiency.

Which supplement can I buy for magnesium? To pop a pill might seem

magnesium? To pop a pill might seem convenient, but it is neither a practical solution nor it is healthy.

Most magnesium supplements available in the market do not share the source where they have procured magnesium from.

Still, if you are keen, after taking doctor's advice, you can take magnesium glycinate tablets. Overall, it all comes

glycinate tablets. Overall, it all comes down to your food choices. If someone

eats fresh, healthy home-cooked food and avoids junk food, they won't have to worry much about vitamin or mineral deficiencies. The link to Anvesian's 5 L

deficiencies. The link to Anvesian's 5 L A2 cow ghi doli and kapliata is in the description box. My name is Vive. I

description box. My name is Vive. I

thank you so much for watching.

[Music]