Vitamin should be an integral part of your nutrition. Why depend on supplements when you get through your nutrition.

B-vitamins ( B-2, B-3, B-7, B-12 ):

Signs: cracks at the mouth's corners, Hair problems, Scaly & reddish rash on the face.
What to do: Eat more legumes, peanuts, chicken & poultry products.


Signs: Bones soften over time, Flu & other infectious disease, Bumps that look like acne on the thighs, arms, and butt & cheek.
What to do: Include Almonds, Fatty fish, Get enough Sunlight, Also Include Vitamin A & K for better absorption. Keep your Liver healthy,

Vitamin B-1 (Thiamin):

Signs: Decreased Heart Function, Age-related cognitive decline, Alzheimer's, and Fatigue.
What to do: Almonds, Brewer's yeast, Organ meats, Whole grain, Mushrooms, Wheat Grains, Soy, Eggs, Green Vegetables, Peanuts, Til, Capsicum, Skimmed Milk Powder, Whole moong, Channa & Moong Dal, and Walnuts.

Vitamin B-3 ( Niacin):

Signs: Cracking, Scaling skin, Digestive problem, Confusion, Anxiety, Fatigue, Reduced endurance.
What to do: Include Beets, Brewers yeast, Meat Poultry, Fish, seeds, Nuts.Peanuts, Black til, Poha, Whole grains, Dry coconut.

Vitamin B-6 (Pyridoxin):

Signs: Depression, Sleep & Skin problem, Elevated homocysteine, and Increased heart disease risk.
What to do: Include Fish, Poultry, Lentils, Soybean, Seeds, Nuts, Avocados, Bananas, Carrots, Brown Rice, Bran, Wheat germ, and whole grains.

Vitamin B-12:

Signs: Fatigue, Anaemia, Weakness, Constipation, Loss of appetite, Weight loss, Numbness & tingling in the hands & feet, Depression, confusion, Dementia, poor memory, mouth & tongue soreness.
What to do: Dairy products, fish, Chicken, Poultry, and Curd- rice.


Signs: Anaemia, Impaired immune system, Fatigue, Insomnia, Premature hair loss, High Homocysteine, and Heart disease risk.
What to do: Tomato, Fortified Cereals, Grains, Green vegetables, Black-eyed Peas, Lentils, Beans, Til, Bhindi, Tur dal, and Tomato.

Vitamin-A ( Retinol ):

Signs: Night blindness, Poor immunity, Fat malabsorption.
What to do: Milk & Milk products, Egg, Liver, Orange & yellow & purple vegetables, Green Vegetables, Fruits, Fortified cereals, Arvi ka sag, Mango, Soybean, Tomato, Cluster beans (Gawar) Channa, Jackfruit, Muskmelon, and Plum.


Signs: Slow wound healing, Gingivitis (bleeding gums), Depression, Nosebleeds, Prone to bruising, Bleeding gums.
What to do: Include Amla, Peru, Capsicum, Coriander leaves, Cabbage, Drumstick, Bitter gourd, Orange, Mosambi, Colacasia leaves, Papaya, Cauliflower, Musk melonMethi leaves, Pineapple, Cluster beans (Gawar), Spinach, Sweet potatoes Muskmelon.

Article writer: Mrs. Rekha C.: Dietician & Diabetic educator.


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