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Tag: Vitamin

Why Vitamin D Is So Important? How You Can Easily Get More of It
Vitamin D isn’t just a nutrient – it’s like the multitasking hero your body relies on to stay strong and healthy. Often nicknamed the “sunshine vitamin,” it stands out from other vitamins because your body can actually produce it when your skin is exposed to sunlight. But here’s the catch: modern lifestyles, dietary gaps, and environmental factors are causing more and more people to fall short on their Vitamin D needs. This deficiency has a ripple effect, leading to bone health issues, weakened immunity, and even mental health concerns.

Let’s take a deeper look into why Vitamin D is so important, what happens when your levels drop, and how you can make sure you’re getting enough. From understanding its essential functions to exploring the best food sources and lifestyle tweaks, this guide has you covered.

Why Vitamin D Is Essential | Health Benefits of Vitamin D

1. Strong Bones and Healthy Teeth

Vitamin D is like a personal trainer for your bones. It helps your body absorb calcium and phosphorus, which are crucial for keeping bones and teeth strong. Without it, kids are at risk of rickets – a condition that causes soft, weak bones – while adults may face osteomalacia, leading to bone pain and fragility.

2. Immunity Booster

Think of Vitamin D as your immune system’s backup plan. It helps your body fight off infections and reduces inflammation. Emerging research even links adequate Vitamin D levels to a lower risk of autoimmune diseases, making it a vital player in your overall health.

3. Muscle Strength and Function

Your muscles depend on Vitamin D to perform everyday tasks and physical activities. It ensures proper calcium metabolism, which is essential for muscle contraction, strength, and endurance. Low levels of Vitamin D have been linked to muscle weakness, especially in older adults.

4. Cell Growth and Metabolism

Vitamin D plays a behind-the-scenes role in repairing and growing cells, which is key for wound healing and maintaining healthy skin. It also helps regulate insulin production and glucose metabolism, ensuring your body’s energy balance stays on track.

The Growing Problem of Vitamin D Deficiency

Vitamin D deficiency is becoming a global health concern, and much of it boils down to modern living. Here are the top reasons:

1. Indoor Lifestyles:

Whether it’s working long hours in an office or spending free time indoors, most of us miss out on sunlight – the primary source of Vitamin D.

2. Sunscreen and Pollution:

Sunscreen blocks the UV rays needed for Vitamin D synthesis, while pollution reduces the intensity of sunlight reaching your skin.

3. Poor Diet Choices:

A diet low in Vitamin D-rich foods, especially among vegetarians or those with restricted diets, increases the risk of deficiency.

4. Health Issues:

Conditions like celiac disease, Crohn’s disease, and chronic kidney or liver disorders can interfere with how your body absorbs or activates Vitamin D.

5. Ageing:

As you grow older, your skin’s ability to synthesise Vitamin D decreases, making supplementation or dietary sources even more important.

What Happens When You’re Vitamin D Deficient?
- In Kids: Severe deficiency can cause rickets, leading to soft bones, skeletal deformities, and delayed growth.
- In Adults: Osteomalacia results in bone pain and muscle weakness, while long-term deficiencies increase the risk of osteoporosis, a condition that makes bones brittle and prone to fractures.
- Other Symptoms: Fatigue, low immunity, depression, and delayed wound healing are often linked to low Vitamin D levels.
How to Boost Your Vitamin D Levels:

1. Natural Food Sources

Including Vitamin D-rich foods in your diet is one of the easiest ways to prevent deficiency. Here’s what to look for:

Fatty Fish: Salmon, mackerel, sardines, and tuna are excellent sources of Vitamin D3.
Fish Liver Oil: Cod liver oil is a potent source, often used as a dietary supplement.
Egg Yolks: They might be small, but they pack a reliable amount of Vitamin D.
Beef Liver: Though not as rich as fish, beef liver provides moderate levels of Vitamin D.

2. Fortified Foods

Many everyday staples are fortified with Vitamin D, making them an accessible option for most people:

Plant-Based Milk: Soy, almond, and oat milk often come fortified with Vitamin D.
Breakfast Cereals: Check the labels – many cereals are enriched with Vitamin D.
Orange Juice: Some brands add Vitamin D for an extra nutritional punch.
Margarine and Bread: Common pantry items that are often fortified with this essential vitamin.

3. Sunlight

A few minutes in the sun can do wonders for your Vitamin D levels. Aim for 10-30 minutes of direct sunlight on your skin a few times a week. Factors like skin tone, time of day, and your location can influence how much Vitamin D your body produces, so adjust accordingly.

The Takeaway:
Vitamin D is more than just a vitamin – it’s a lifeline for your body’s overall well-being. From keeping your bones strong to supporting your immune system and boosting your energy, this nutrient does it all. While soaking up some sun is the easiest way to get your dose, don’t underestimate the power of a balanced diet packed with Vitamin D-rich foods and fortified options.

Making small, intentional changes to include more Vitamin D in your life can set you up for a healthier, stronger future – because your body deserves nothing less.
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January 17, 2025
Vitamin C: Why Its Crucial For Your Health, And What Happens When You Dont Get Enough

Imagine this: you’re feeling a little run-down, maybe a bit tired, and your body just isn’t quite in sync. What if I told you that a simple nutrient, often found in your favourite citrus fruits, could be the key to feeling better? That’s where Vitamin C, or ascorbic acid, comes into play. It’s one of those unsung heroes your body relies on, but here’s the catch – because it’s water-soluble, your body can’t hold onto it for long. That means you need to get a fresh supply daily. We often think of it only when we are fighting a cold, but Vitamin C is so much more than that. From helping your skin stay radiant to supporting your immune system, it’s a vital nutrient that keeps your body performing at its best. Let’s take a closer look at why this superstar vitamin is so important to your health.

What Vitamin C Does In Your Body?

It’s a powerful antioxidant that works to fight free radicals, protecting your cells from damage. By doing this, it helps lower your risk of long-term issues like heart disease and even cancer. But that’s not all – Vitamin C is a key player in collagen production, a protein that keeps your skin, blood vessels, and connective tissues strong. It also helps your body absorb iron from plant-based foods, which can lower your risk of anaemia. Plus, it contributes to making neurotransmitters like norepinephrine, which is essential for brain health. Let’s not forget how it helps wounds heal faster by boosting collagen production. And, perhaps most importantly, Vitamin C helps support your immune system, influencing immune cell functions and gene regulation that affect your overall immune health.
Also Read: Suffering From Vitamin C Deficiency? 5 Signs Your Body Needs A Boost

Photo Credit: iStock

Symptoms Of Vitamin C Deficiency:

Although rare, Vitamin C deficiency can cause some serious issues, including:

1. Scurvy: This condition brings on symptoms like fatigue, joint pain, swollen gums, and delayed wound healing because your body can’t make collagen.

2. Weakened Immunity: When your Vitamin C levels dip, you’re more likely to get sick and take longer to recover.

3. Skin Issues: Without enough Vitamin C, your skin may become dry, rough, and flaky due to a lack of collagen.

4. Anaemia: Vitamin C helps your body absorb iron, and without it, you might develop iron deficiency anaemia.

Photo Credit: iStock

Vitamin C And Your Immune System | How Vitamin C Supports Your Health

Vitamin C is key when it comes to staying healthy and fighting off infections. Here’s how it helps:

1. Supports Innate Immunity:

It helps your body’s first line of defence, the epithelial barriers, stay strong against harmful pathogens.
It boosts the activity of phagocytes, which eat up and destroy harmful invaders.

2. Boosts Adaptive Immunity:

It helps your lymphocytes (the cells that fight infections) grow and work better.
It increases antibody production to fight off infections.

3. Regulates Inflammation:

It helps keep inflammation in check, which reduces damage to tissues during immune responses.

4. Fights Viruses and Bacteria:

High doses of Vitamin C can shorten the duration and severity of illnesses like the common cold.

Photo Credit: iStock

Where To Find Vitamin C In Your Diet

You’ve got tons of options when it comes to getting your Vitamin C from food:

1. Fruits: Oranges, strawberries, kiwis, guavas, amla, papaya, and lemon.
2. Vegetables: Bell peppers, broccoli, spinach, tomatoes, moringa, and coriander leaves.
3. Herbs and Spices: Curry leaves and green chillies.

Tips To Keep Your Vitamin C In Foods

1. Don’t Overcook: Vitamin C is heat-sensitive, so the longer you cook it, the less you get. Stick to steaming or lightly sauteeing.
2. Eat Fresh: Raw fruits and veggies are the best way to get all the Vitamin C they have to offer.
3. Store Less, Eat More: Freshly picked produce has more nutrients than stuff that’s been sitting around.
Also Read: Skincare Tips: 5 Delicious Vitamin C-Rich Drink Recipes For Happy And Healthy Skin

The Bottom Line

Vitamin C is essential for a healthy immune system, fighting free radicals, and keeping your skin looking its best. While deficiencies are rare, they can lead to major health problems, like scurvy and a weakened immune system. Eating a variety of Vitamin C-rich foods (or taking supplements if needed) can help keep you feeling strong and ready to tackle whatever life throws your way.

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January 1, 2025
Vitamin B Complex: Why Is It Important For Good Health, Nutrition And Human Physiology
Continuing with the series on nutrients and the role they play in our health journey, we take up Vitamin B today. The B vitamins are a diverse group of water-soluble vitamins essential for energy metabolism, brain function, red blood cell production, and more. The Vitamin B complex consists of eight essential vitamins, each playing crucial roles in maintaining good health, nutrition, and physiological functions. Here’s a breakdown of each of the B vitamins, their benefits, and how they impact human physiology:

What All Constitute B Vitamins:

1. Vitamin B1 (Thiamine)

Functions:
- Energy Production: Helps convert carbohydrates into glucose, which is the body’s main source of energy.
- Nervous System: Vital for nerve function and transmission.
- Muscle Contraction: Supports smooth functioning of muscles.
Sources: Whole grains, legumes, nuts, seeds, pork, and fortified cereals.

Try Vitamin B1

Also Read: Thaimine Deficiency May Damage Brain – NDTV Food

2. Vitamin B2 (Riboflavin)

Functions:
- Energy Metabolism: Helps break down proteins, fats, and carbohydrates to produce energy.
- Cellular Function: Promotes growth, development, and function of cells.
- Antioxidant Properties: Protects the body from oxidative stress and helps in maintaining healthy skin and eyes.
Sources: Eggs, almonds, spinach, broccoli, and dairy products.

Check out Vitamin B2

3. Vitamin B3 (Niacin)

Functions:
- Metabolism: Involved in over 400 enzymatic reactions, primarily converting food into usable energy.
- Cholesterol Regulation: Helps maintain healthy cholesterol levels.
- Skin and Brain Health: Supports skin integrity and neurological functions.
Sources: Chicken, turkey, tuna, legumes, peanuts, and fortified grains.

Also Read: Vitamin B3 Foods: These 5 Foods Can Load You Up With Vitamin B3 – NDTV Food

Vitamin B3

4. Vitamin B5 (Pantothenic Acid)

Functions:
- Synthesis of Coenzyme A: Important for the metabolism of fatty acids.
- Hormone Production: Plays a role in synthesizing and metabolizing proteins, carbohydrates, and fats.
- Wound Healing: Essential for the repair and regeneration of cells.
Sources: Avocados, mushrooms, eggs, whole grains, and chicken.

5. Vitamin B6 (Pyridoxine)

Functions:
Amino Acid Metabolism: Important for protein and amino acid synthesis.
Cognitive Development: Supports brain health by aiding in the production of neurotransmitters such as serotonin and dopamine.
Immune Function: Enhances immune responses.
Sources: Poultry, fish, potatoes, bananas, and fortified cereals.

6. Vitamin B7 (Biotin)

Functions:
- Hair, Skin, and Nails: Promotes healthy hair, skin, and nails by supporting the production of keratin.
- Metabolism: Aids in metabolizing carbohydrates, fats, and amino acids.
- Gene Regulation: Influences the expression of genes involved in metabolism.
Sources: Eggs, nuts, seeds, salmon, and sweet potatoes.

Biotin

7. Vitamin B9 (Folate/Folic Acid)

Functions:
- Cell Growth and Division: Critical for DNA synthesis and repair, and hence vital during periods of rapid growth such as pregnancy and infancy.
- Prevention of Neural Tube Defects: Essential during early pregnancy to prevent neural tube defects in the developing fetus.
- Red Blood Cell Formation: Helps in the production of red blood cells.
Sources: Leafy greens (spinach, kale), beans, citrus fruits, and fortified grains.

Also Read: 5 Vitamin B9 (Folic Acid) Rich Foods You Should Eat Daily – NDTV Food

8. Vitamin B12 (Cobalamin)

Functions:
- Red Blood Cell Production: Works with folate to help make red blood cells and to maintain the health of nerve cells.
- DNA Synthesis: Crucial for DNA production and cell division.
- Nervous System Maintenance: Supports myelin sheath production, which protects nerve fibres.
Sources: Meat, fish, dairy products, and fortified plant-based milk.

Physiological Importance
- Energy Production: The B vitamins act as cofactors or coenzymes in many energy-yielding metabolic pathways. Without sufficient B vitamins, fatigue, weakness, and mental fog can occur.
- Nervous System: Many B vitamins (B1, B6, B12) are essential for proper nerve function, supporting neurotransmitter synthesis and overall brain health.
- Red Blood Cells and Anemia Prevention: Vitamins B9 (folate) and B12 are crucial for producing healthy red blood cells. Deficiencies can lead to anaemia, resulting in fatigue and weakness.
- Cardiovascular Health: Vitamins B6, B9, and B12 help regulate homocysteine levels, an amino acid associated with heart disease risk.
Deficiency Symptoms
- Thiamine Deficiency: This can lead to Beriberi or Wernicke-Korsakoff syndrome, affecting the cardiovascular and nervous systems.
- Riboflavin Deficiency: Can cause sore throat, redness, and swelling of the lining of the mouth and throat, and dermatitis.
- Niacin Deficiency: This leads to Pellagra, characterized by dermatitis, diarrhoea, and dementia.
- Folate Deficiency: This leads to megaloblastic anaemia and, in pregnancy, increases the risk of neural tube defects in the fetus.
- Vitamin B12 Deficiency: Causes pernicious anaemia and neurological issues like numbness and cognitive disturbances.
A balanced diet rich in whole grains, lean meats, vegetables, legumes and fortified foods can help meet daily B vitamin requirements, promoting overall health and wellness.
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October 28, 2024
What Are Vitamin Waters? Are They Worth The Hype? Heres What You Need To Know

With so many of us becoming health-conscious these days, it’s no surprise that we’re on the lookout for easy products that can help boost our immunity and energy levels. Enter vitamin-fortified drinks, which seem to be hitting the sweet spot! These “vitamin waters” are marketed as beverages packed with added vitamins and minerals that promise benefits beyond just hydration. You’ll find them in a bunch of flavours, claiming everything from improved energy to a superhero immune system. They usually contain vitamins like C, B3, B6, B12, and B5. But let’s take a closer look at whether these drinks live up to the hype.

1. Hydration:

First off, hydration is key! Just like regular water, vitamin waters help keep us hydrated, which is crucial for our overall health. Staying hydrated supports essential bodily functions like regulating our body temperature, aiding digestion, and transporting nutrients. Want a refreshing twist? Try infusing plain water with lemon, strawberries, or orange slices. You’ll stay hydrated in style!
Also Read: 5 Signs You Have Vitamin B12 Deficiency (And How To Tackle It Naturally)

Photo Credit: iStock

2. Added Nutrients

Many vitamin waters come loaded with extra vitamins and minerals, like vitamin C, B vitamins and electrolytes such as potassium and sodium. While these nutrients are essential, most of us can get them from a balanced diet without needing supplements. Remember, taking vitamins when we’re not deficient doesn’t really help, and going overboard on certain ones, like vitamin A, can even be harmful. Usually, a well-rounded diet does the trick!

Photo Credit: iStock

3. Potential Benefits

Now, here’s where things get interesting. Some fans of vitamin waters claim that certain formulations can boost immunity, enhance athletic performance, or improve skin health. But the scientific evidence backing these claims is often a bit shaky. Whole foods provide a wider range of nutrients, and they work better together! For instance, pairing iron-rich foods with vitamin C can enhance absorption, giving your immune system a more effective boost.

4. Sugar Content

Let’s talk about sugar for a moment. A big concern with vitamin waters is their sugar content. Many flavoured options have added sugars or artificial sweeteners to make them taste better, which can lead to extra calorie intake and may negatively impact metabolic health if consumed too often. Some vitamin waters can pack up to 26g of sugar! If it’s fructose, you might still crave sweets, which can lead to overeating. Sugar-free options are out there, but if you’re after vitamin C, a good old orange gives you the same benefits along with electrolytes and fibre!

Photo Credit: iStock

5. Cost

One more thing to consider – cost. Vitamin waters can be more expensive than plain water or other drinks. When you think about it, most of the added vitamins and minerals probably won’t give you much more benefit than what you’d get from a balanced diet. So, is the cost worth it?

6. Dietary Supplements vs. Vitamin Water

It’s also important to understand the difference between vitamin waters and dietary supplements. Supplements are designed to provide concentrated doses of specific nutrients, while vitamin waters are more like a mix of vitamins, minerals, and other ingredients. Keep in mind that supplements cater to various health conditions, so they can be low in protein and high in calories or fat. As a rule of thumb, vitamin waters aren’t meant for anyone with health issues without consulting a healthcare provider.
Also Read: From Vision To Immunity: The Crucial Functions Of Vitamin A In Your Body

Photo Credit: iStock

The Bottom Line:

Here’s my take: staying hydrated and getting the essential nutrients we need is vital for our health. However, vitamin waters might not offer much more than plain water and a balanced diet. Always read those labels, be mindful of sugar and calorie content, and watch out for those exaggerated health claims. If you’re unsure, chatting with a healthcare professional or registered dietitian can help you figure out what’s best for your nutritional needs. Cheers to your health!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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October 12, 2024
From Vision To Immunity: The Crucial Functions Of Vitamin A In Your Body
Continuing our focus on one nutrient every month, let’s learn about Vitamin A. This vitamin is an essential fat-soluble nutrient that plays a vital role in many bodily functions, including vision, immune function, reproduction, and cellular communication. It exists in two primary forms: preformed vitamin A (retinol and retinyl esters), found in animal products, and provitamin A carotenoids (like beta-carotene), found in plant-based foods. Let’s understand the role of vitamin A in our bodies and how it benefits our health.

Also Read: Vitamin D3 Deficiency: Why It Happens And What You Can Do About It

Functions of Vitamin A in the Human Body
1. Vision: Vitamin A is crucial for maintaining normal vision. Retinal, a form of vitamin A, combines with the protein opsin to form rhodopsin, a molecule necessary for colour vision and low-light vision. A deficiency in vitamin A can lead to night blindness and, in severe cases, complete blindness.
2. Immune System Support: Vitamin A enhances immune function by supporting the production and activity of white blood cells, which defend the body against infections. It also helps maintain the integrity of skin and mucous membranes, acting as a barrier to pathogens.
3. Cell Growth and Differentiation: Vitamin A is involved in the regulation of genes that control the growth and differentiation of cells. This function is particularly important for maintaining healthy skin, lungs, and intestines.
4. Reproductive Health: In both men and women, vitamin A plays a key role in reproduction. In men, it is required for sperm production, while in women, it supports healthy fetal development during pregnancy.
5. Skin Health: Vitamin A is essential for skin repair and regeneration. It is often used in dermatology to treat acne, psoriasis, and other skin conditions due to its ability to promote healthy cell turnover.
Sources of Vitamin A
- Preformed Vitamin A (Retinol): Found in animal products like liver, fish oils, eggs, and dairy products. These forms of vitamin A are easily absorbed and utilized by the body.
- Provitamin A (Carotenoids): Found in plant-based foods, especially colourful fruits and vegetables like carrots, sweet potatoes, spinach, and mangoes. Beta-carotene is the most well-known provitamin A, which the body converts into retinol as needed.
Also Read:Suffering From Vitamin C Deficiency? 5 Signs Your Body Needs A Boost

A good diet will help avoid vitamin A deficiency. Image Credit: iStock

Effects Of Vitamin A Deficiency

A deficiency in vitamin A is more common in developing countries and can lead to serious health issues, including:
- Night blindness: One of the earliest signs of vitamin A deficiency, where the eyes struggle to adjust to low-light conditions.
- Xerophthalmia: A condition characterized by dry eyes and corneal damage, potentially leading to blindness if untreated.
- Weakened immune system: Increased susceptibility to infections like measles and respiratory infections.
- Growth retardation: In children, vitamin A deficiency can stunt growth and impair development.
Excess Vitamin A (Toxicity)

While vitamin A is essential, too much of it can be harmful, particularly in the form of supplements. Excessive intake of preformed vitamin A (retinol) can lead to hypervitaminosis A, which can cause symptoms like nausea, dizziness, headaches, and, in severe cases, liver damage and increased intracranial pressure. Pregnant women should avoid excessive intake of vitamin A, as it can cause birth defects.

Provitamin A carotenoids, such as beta-carotene, are not associated with toxicity, although excessive consumption may cause the skin to develop a yellow or orange tint (a harmless condition known as carotenemia).

While a deficiency of vitamin A can lead to severe health issues, excessive intake can also be harmful. A balanced diet rich in fruits, vegetables, and, for non-vegetarians, animal products usually provide sufficient vitamin A for most people without the need for supplementation.
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October 7, 2024
Latest lifestyle News, Live Updates Today October 1, 2024: Amazon Great Indian Festival Sale 2024: Boost your health with vitamin supplements, protein powders and more at 50% off
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Stay informed with Hindustan Times’ live updates! Track the latest lifestyle news including fashion trends, style guide & Tips, India & World Events. Don’t miss today’s key news for October 1, 2024.
Latest news on October 1, 2024: Elevate your health by grabbing top deals on the best health supplements at the Amazon Sale 2024.

Get the latest news updates and breaking news stories from the world of lifestyle. Track all the latest fashion trends, delicious recipes, travel tips and more. Disclaimer: This is an AI-generated live blog and has not been edited by Hindustan Times staff.…Read More

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Oct 1, 2024 10:24 AM IST

Health News LIVE: Amazon Great Indian Festival Sale 2024: Boost your health with vitamin supplements, protein powders and more at 50% off

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Art and Culture News LIVE: Amazon Sale 2024: Save more than 55% on garden and outdoor furniture, such as patio chairs, balcony sofa sets, and more

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News lifestyle Latest lifestyle News, Live Updates Today October 1, 2024: Amazon Great Indian Festival Sale 2024: Boost your health with vitamin supplements, protein powders and more at 50% off

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October 1, 2024
5 Signs You Have Vitamin B12 Deficiency (And How To Tackle It Naturally)

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for the proper functioning of our bodies. Deficiency of it can cause physical, psychological and mental symptoms that can affect your day-to-day life. Despite its importance, many people are unaware of just how easy it is to become deficient in this vitamin, especially if your diet lacks animal products. With time, this deficiency can sneak up on you, bringing with it a range of symptoms that can be confusing to identify. So, how do you know if you are running low on this nutrient? If you have this question on your mind, then read on to know 5 signs your body is low on vitamin B12.
Also Read: Deficiency In B Vitamins Linked To Mental Illnesses In Adolescents: Preliminary Study

Photo Credit: Pexels

Why Is Vitamin B12 Important?

Vitamin B12 is an important nutrient that helps your body in several ways. It helps make your DNA and red blood cells. Moreover, it is also needed to develop your central nervous system – which comprises of your brain and spinal cord. Plus, it is important to keep your hair, nails and skin healthy. The trick part about this nutrient is that our body does not produce this naturally, so we need to have the right foods to meet our nutritional requirements.

Here Are 5 Signs You Vitamin B12 Deficiency In Your Body

1. Feeling Tired All The Time

One of the most common signs of vitamin B12 deficiency is that you will constantly feel tired. This happens because your body does not produce enough red blood cells to carry oxygen to your organs, which leads to constant tiredness. You may feel like you are fatigued throughout the day even though you have had a full night’s sleep. If you are experiencing this, then it might be a sign that you are low on vitamin B12.

2. Tingling Sensation In Hands And Feet

When your body is short of vitamin B12, you might feel a burning or a pin-and-needles sensation in your hands and feet. This is because this nutrient deficiency can damage the protective sheath that covers your nerves. As per a 2019 paper published in the Journal of Diabetes, diabetics who take metformin are at a higher risk of experiencing this tingling sensation.

3. Pale Skin

Another sign of B12 deficiency is pale and slightly yellow skin, which might appear as if you have jaundice. When you are low on B12, your body struggles to produce healthy red blood cells which leads to anaemia and makes your skin look pale, as per an article published in the National Library of Medicine. The result? Your skin loses its pinkish-red colour.

4. Depression and Mood Swings

If you have been feeling down or unusually irritated, it could mean more than just a bad day. When you are low on vitamin B12, it can increase the sulfur-containing amino acids in your body, which in turn contributes to the development of depression. So, if your mood has been all over the place, it might be due to vitamin B12 deficiency in your body.

5. Brain Fogging

Struggling to remember minute details from everyday life? Then it might be due to vitamin B12 deficiency. Since vitamin B12 directly impacts your brain and central nervous system, its deficiency may make you feel light-headed and foggy in the brain. If you have been consistently having memory issues, it could be a sign that your body is not getting enough B12 to function normally.

How To Tackle Vitamin B12 Deficiency Naturally?

As mentioned previously, our bodies don’t produce vitamin B12 nutrients, so it is important to have foods and drinks to meet our daily requirements. Here are some easy tips to handle this deficiency naturally:

1. Eat More Vitamin B12 Rich Foods

The easiest way to incorporate vitamin B12 nutrients into your diet is by eating foods rich in this. Add animal-based foods like eggs, fish, and dairy products to your everyday meals. If you are a vegetarian, include options like paneer, yoghurt, fortified foods, mushrooms, etc. to meet your B12 needs.

2. Add Nutritional Yeast To Your Diet

Nutritional yeast is a popular vitamin B12 source if you are a vegan. Its versatility and cheesy flavour make it a versatile addition to soups, salads and even pasta.

3. Take A B12 Supplement

If you are struggling to get enough B12 through food, supplements could be practical. However, consult your doctor first before you take them.

4. Focus On Gut Health

Good gut health is important for absorbing vitamin B12 efficiently. Add probiotic foods like curd in your diet to have a healthy and happy digestive system.

Also Read: 5 Home Remedies To Prevent Vitamin C Deficiency (Recipes Inside)

5. Choose Fortified Foods

Many food products like plant-based milks, cereals, etc. are fortified with vitamin B12. These foods are especially beneficial for vegetarians and vegans and could help meet your dietary requirements.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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September 16, 2024
National Health Service UK Advises Public to Brace for Winter with Vitamin D Supplements for Stronger Health

A change in season is often marked by a rise in infections and a fall in immunity. Now that we are closer to bidding farewell to sunny summer and going forward to the colder months of the year, it would be a good time to keep a check on our immunity. There is one vitamin important for our immunity that we produce with the help of direct sunshine. This is vitamin D, also called the sunshine vitamin. Getting exposure to sun can be easy in summer. However, since one may not get enough sunlight in winter, the NHS (National Health Service) UK is advising people to boost their intake with supplements and vitamin D-rich foods between October and early March, reported Express UK.

Highlighting the importance of vitamin D, the NHS advises, “Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500 ml of infant formula a day) should take a daily supplement throughout the year,” quoted Express UK.

According to NHS guidelines, both children and adults require 10 micrograms (mcg) of vitamin D daily. While numerous vitamin D supplements are available on the market, it’s important to consult a healthcare professional before incorporating any supplements into your routine. In addition to supplements, you can naturally boost your vitamin D levels through dietary choices. Here are some foods that can help increase your vitamin D intake.

In the winter, exposure to abundant sunlight for vitamin D can be difficult. Photo: iStock

Here Are Vitamin D-Rich Foods That You May Consider Adding To Your Diet:

1. Fish

Oily and fatty fish, like salmon and mackerel, are excellent sources of vitamin D. Other fish varieties you can eat to increase your vitamin D intake include herring and tuna.
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2. Eggs

Including eggs in your daily diet can help increase your vitamin D intake. Egg yolks in particular are a good source of vitamin D. However, health experts suggest it is best to eat the entire egg for maximum nutritional benefits. Read more about it here.

3. Vegetarian Sources

According to nutritionist Rupali Datta, vegetarian sources of vitamin D are few. “You can add mushrooms, milk, yoghurt, tofu, soybeans, and cheese,” she recommends.

4. Fortified Foods

Consumption of certain fortified foods, such as some spreads, breakfast cereals, and orange juice, can also improve your overall vitamin D intake. However, it is best to check the label and avoid any products with excessive sugar or artificial flavours.
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5. Cow Milk

Cow milk is a great source of vitamin D and calcium. According to the book ‘Healing Foods’ by DK Publishing, one should drink full-fat cow milk because if you “take out its fat, then its fat-soluble vitamins A, D, E, and K are also reduced.” However, unlike in some countries, UK cow’s milk isn’t fortified with vitamin D, making it less effective as a source.

Note: It is advisable to consult a healthcare professional before incorporating any new supplements or dietary changes, as individual responses to nutritional adjustments may vary.

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September 9, 2024