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नॅचरल तरीके से व्हिटामिन D3 और B12 कैसे बढाये?

प्राकृतिक तरिके से व्हिटामिन D3 और B12 की कमी कैसे दूर करे? 

विटामिन D3 के प्राकृतिक स्रोत:

  1. सूरज की रोशनी: विटामिन D3 का सबसे अच्छा स्रोत है। सुबह की धूप में 10-15 मिनट रहना फायदेमंद होता है।
  2. मछली: सैल्मन, टूना और मैकेरल जैसी मछलियों में भरपूर मात्रा में विटामिन D3 पाया जाता है।
  3. अंडे की जर्दी: अंडे के पीले भाग में विटामिन D3 मौजूद होता है।
  4. दूध और डेयरी उत्पाद: दूध, दही और पनीर में विटामिन D3 मिल सकता है (फोर्टिफाइड उत्पादों में अधिक)।
  5. मशरूम: खासकर जो सूरज की रोशनी में उगाए जाते हैं।

विटामिन B12 के प्राकृतिक स्रोत:

  1. मांस और मछली: चिकन, बीफ, और मछली जैसे सैल्मन और टूना में विटामिन B12 प्रचुर मात्रा में पाया जाता है।
  2. अंडा: अंडे में भी विटामिन B12 अच्छी मात्रा में मिलता है।
  3. दूध और डेयरी उत्पाद: दूध, दही, और पनीर विटामिन B12 के अच्छे स्रोत हैं।
  4. सीफ़ूड: झींगा और क्लैम्स (शंख) विटामिन B12 से भरपूर होते हैं।
  5. फोर्टिफाइड फूड्स: विटामिन B12 से समृद्ध अनाज और सोया दूध।

यदि आप शाकाहारी हैं, तो फोर्टिफाइड फूड्स या सप्लीमेंट्स का सेवन कर सकते हैं, क्योंकि विटामिन B12 मुख्य रूप से पशु-आधारित उत्पादों में पाया जाता है।

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