Do This to Fulfill Vitamin D & B12 Naturally

Key Concepts

Vitamin D, Vitamin B12, Zinc, Folate (Vitamin B9), Magnesium, International Units (IU), Calcification, Antacids, Metformin, RO water, Demineralized water, Gut bacteria, Fermented foods, Trace mineral, Anti-nutrients, Bilona method, Conjugated Linoleic Acid (CLA), Diuretic beverages, Hemoglobin, Cold-pressed oils, Kapli Atta.

Introduction to Vitamin and Mineral Deficiencies

The video highlights that many common health problems, including serious ones like high blood pressure, eczema, depression, and low sperm count, often stem from specific vitamin or mineral deficiencies. It notes alarming statistics for India: 47% of the North Indian population is B12 deficient, and 76% of the population is deficient in vitamin D, indicating a "vitamin D crisis." The video aims to share the five most common vitamin and mineral deficiencies and their natural, effective solutions.

Vitamin D

Vitamin D deficiency is highly prevalent among Indians, with surveys indicating about 75% have below-normal levels. It is considered one of the most important vitamins.

• Symptoms of Deficiency: Weak bones and muscles, persistent fatigue, lack of energy, joint pain, muscle cramps, frequent illness, negative impact on mental health (irritability, mood swings).
• Role in the Body: Essential for bone strength (aids calcium absorption), muscle function, immune system, and mental well-being. Calcium absorption is dependent on adequate vitamin D.
• Causes of Deficiency in India: Despite abundant sunlight, most people stay indoors or use sunscreen when outside, limiting sun exposure.
• Sunlight as a Source: Sunlight is the most effective source, as skin produces vitamin D in its most absorbable form.
  • Research Findings: Studies in Spain showed that 8-10 minutes of daily sun exposure (25% body exposed) in summer is sufficient for vitamin D synthesis. In winters, with only 10% body exposure, 2 hours of sun exposure is needed.
  • Ayurvedic Practice: Exposing the navel and back during sunbathing can accelerate vitamin D fulfillment. A "head umbrella" is suggested to protect the face while allowing body exposure.
• Food Sources: Vitamin D-rich foods are scarce, but mushrooms are a notable exception.
  • Sun-Exposed Mushrooms: Scientists found that exposing mushrooms to sunlight before cooking significantly increases their vitamin D content. 1 hour of sun exposure increased vitamin D by 1,000 International Units (IU), 8 hours by 46,000 IU, and 14 hours by 267,000 IU. Sun-exposed mushrooms are presented as the "best natural supplement" for vitamin D.
• Supplements:
  • Allopathic Tablets: Offer 20,000 to 60,000 IU of vitamin D. Recommended for severe deficiency under doctor's consultation for a short period (e.g., 1 month).
  • Vegan D3 Supplements: Provide 600 to 1,000 IU. Lower dosage, requiring daily intake over longer periods, but with no side effects.
  • Caution: High doses of vitamin D can lead to calcium deposits (calcification) in the body. To prevent this, vitamin K intake is crucial. Most D3 supplements include vitamin K.
• Vitamin K Sources: Cold-pressed oils, green leafy vegetables, and dried figs.

Vitamin B12

Vitamin B12 is vital for red blood cell formation, DNA synthesis, and proper brain and nervous system function.

• Prevalence of Deficiency: Over 47% of people in India are vitamin B12 deficient.
• Normal Range: 200 to 950. Levels below 150 can cause significant symptoms.
• Symptoms of Deficiency: Unreasonable mood swings, depression, anxiety, extreme tiredness (even with a healthy diet), and in severe cases, autoimmune diseases.
• Causes of Deficiency:
  • Dietary Choices: Common among vegetarians due to limited B12-rich plant-based foods.
  • Poor Absorption: Lack of good gut bacteria hinders B12 absorption, even for non-vegetarians. Gas and acidity can exacerbate this.
  • Medications: Regular use of antacids and diabetes medications like metformin (a "proven fact") block B12 absorption.
  • RO Water: Latest studies suggest RO water causes B12 deficiency because it is demineralized (removing cobalt, a B12 component) and devoid of good bacteria essential for B12 production.
• Solutions:
  • Gut Health: Good gut bacteria are "directly proportional" to B12 levels. Vegetarians should consume fermented foods (idli, dosa, dhokla, kanji, homemade pickles) regularly to foster good bacteria.
  • Dairy Products: Milk (one glass provides 50% daily B12) and curd (contains B12 and good bacteria).
  • Moringa Leaves: A highly effective natural remedy. Adding moringa leaves to flour for rotis or to dal and rice can rapidly increase B12 levels. The speaker shares this as a "personal experience." Fresh leaves can be plucked, dried, and stored.
• Supplements: Vegan supplements containing moringa, wheatgrass, etc., are available and can be taken regularly.

Zinc

Zinc is a trace mineral, but its deficiency can lead to "worrisome problems."

• Prevalence of Deficiency: Almost 30% of people in India are zinc deficient, a number expected to rise.
• Symptoms of Deficiency: Hair loss, slow wound healing, loss of taste or smell, skin rashes/lesions, eczema, diarrhea, and in men, reduced testosterone and impotence (zinc is the "prime mineral" for increasing testosterone).
• Causes of Deficiency:
  • Processed Foods: Regular consumption of processed foods (pastries, pizza, burgers, momos, chips) is the main reason.
  • Improper Food Preparation: Not soaking grains, pulses, and dry fruits before cooking/eating. Anti-nutrients in these foods block mineral absorption, especially zinc.
• Solutions:
  • Whole Foods: Avoiding refined processed foods and switching to whole grains, pulses, nuts, fresh fruits, vegetables, and milk products.
  • Proper Soaking: Always wash and soak lentils, grains (like rice, dalia), and dry fruits for at least 4 hours. Use the same soaking water for cooking. This "right method" of eating is emphasized by Ayurveda.
• Supplements: Generally not recommended unless prescribed by a doctor for rare cases, as unnecessary zinc dosage can cause gastrointestinal and neurological problems.

Folate (Vitamin B9)

Folate, also known as vitamin B9 or folic acid, is crucial for cell repair, DNA synthesis, and new blood cell formation.

• Prevalence of Deficiency: 35% of people in India are deficient in folate.
• Symptoms of Deficiency: Frequent mouth ulcers, body weakness, red tongue, yellowish skin.
• Importance: Especially critical for pregnant women, as deficiency can lead to brain and spinal cord deformities in the baby.
• Causes of Deficiency:
  • Poor Dietary Choices: Eating unhealthy foods more than healthy ones.
  • Lack of Dietary Variety: Consuming the same types of dals, grains, and vegetables consistently.
• Solutions:
  • Dietary Variety: Rotating different dals, grains, and seasonal vegetables can prevent folate deficiency with a "98% chance."
  • Food Sources: Green leafy vegetables (highest folic acid), beetroot, citrus fruits, bananas, and papaya.
• Supplements: Not needed for day-to-day life. Only in specific cases like frequent mouth ulcers, folic acid tablets or B complex capsules can be taken with a doctor's advice.

Sponsor Segment: Anvesian A2 Cow Ghee & Kapli Atta

The video includes a sponsored segment for Anvesian A2 Cow Ghee and Kapli Atta, presented as beneficial for health.

• Anvesian A2 Cow Ghee: Described as a genuine ghee option prepared by the traditional Bilona method. It is highlighted as the "finest source" of good fats, actively lowering bad cholesterol, supporting healthy blood pressure, and naturally rich in CLA (Conjugated Linoleic Acid) which targets stubborn fat cells. It also lubricates intestines for proper bowel movement. Ghee aged for 10 years is considered "healthier than fresh ghee." Available in an economical 5 L stainless steel doli.
• Anvesian Kapli Atta: A cold-pressed flour from "ancient and lowest gluten wheat variety," ideal for weight watchers and diabetics.
• Offer: Anvesian provides a 20% discount for the Fit Tuber community.

Magnesium

Magnesium performs over 300 functions in the body, with its "most important role" being for heart health.

• Role in the Body: Keeps blood arteries relaxed for easy blood flow, maintains heartbeat rhythm, and normalizes blood pressure.
• Link to Heart Health: Magnesium deficiency is a common factor in over 80% of heart attack cases.
• Symptoms of Deficiency: Frequent body cramps ("classic sign"), muscle stiffness upon waking, stiff neck, back pain, and high blood pressure.
• Causes of Deficiency:
  • Diuretic Beverages: Regular consumption of alcohol, tea, coffee, or cold drinks causes the body to lose magnesium through urine.
  • Synthetic Calcium Tablets: Daily intake of synthetic calcium tablets can lead to calcium deposits that clog heart arteries, rather than strengthening bones.
• Solutions:
  • Reduce Diuretics: Minimize consumption of diuretic beverages.
  • Green Foods: Eat as many green fruits and vegetables as possible, as their green color comes from magnesium (similar to hemoglobin in blood). Examples include green leafy vegetables, green beans, capsicum, cucumber, and bottle gourd.
  • Other Food Sources: Pumpkin seeds, sesame seeds, nuts, bananas, and grains like bajra and little millet can prevent magnesium deficiency.
• Supplements: Popping a pill is "neither a practical solution nor it is healthy." Most market supplements don't disclose their magnesium source. If necessary, magnesium glycinate tablets can be taken after doctor's advice.

Conclusion

The video concludes by emphasizing that overall health and the prevention of vitamin and mineral deficiencies ultimately depend on individual food choices. Eating fresh, healthy home-cooked food and avoiding junk food are key to maintaining optimal nutrient levels.