Easy ways to boost vitamin D, B12, and iron without supplements

The body doesn't just function on basic food. Over the years, with climate change and pollution, the human body has evolved to become more demanding in what it lacks- be it nourishment or exercise. When it comes to nutrients, Vitamin D, B12 and iron are some of the most necessary ones that the body requires on a daily basis for healthy and optimal functioning. While supplements can be an easy way to ensure their intake, there are more natural ways as well. Find them out below!

Vitamin D promotes calcium absorption in the gut and maintains the serum calcium and phosphate concentrations in the body to aid in bone mineralisation and prevent muscle weakness. It is important for the bone health of the body. Vitamin B12 works for the central nervous system, healthy red blood cell formation and DNA synthesis. Iron is an important component of haemoglobin, supports muscle healthand connective tissues.

The intake of the required amount of nutrients daily is vital for a healthy body in the long run as the demand for better health increases with age. While 15-20 mcg of vitamin D is recommended for adults, vitamin B12 is required at 2.4 mcg daily. When it comes to iron, the daily requirement differs for different genders. For adult men 8 mg of iron daily is suggested, whereas women need 18 mg of the nutrient.

Exposure to the sun is the most popular and easiest source of Vitamin D. bout 5-30 minutes of exposure between 10 am and 4 pm without sunscreen is sufficient. Additionally, the intake of Vitamin D-rich foods such as fatty fish, beef, liver, egg yolks and cheese is also advised. Fortified foods such as milk, breakfast cereals and orange juice, found in high quantities in the American diet in particular can also add vitamin D to the body. Another unique way to include Vitamin D in the diet is by eating mushrooms such as shiitake, maitake and portobello that you can slice up and leave in the sun for 30-60 minutes to soak up the sunshine.

Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, and thus most people end up taking supplements for it. Certain food items such as shellfish, liver, kidneys, fatty fish, fortified yeast and cereals, and dairy like eggs, milk, yogurt and cheese can aid in elevating your vitamin B12 intake naturally.

Dietary iron has two forms- heme and non-heme. Heme iron is present in red meat, beef liver, oysters, mussels and other foods, whereas non-heme iron is present in plant sources like lentils, cooked spinach, soybeans, pumpkin seeds, chickpeas and more. You can increase the absorption of iron by pairing non-heme iron with Vitamin C-rich foods, cook it in cast-iron cookware and avoid beverages like tea, coffee and red wine when taking an iron-rich meal as they hinder absorption.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Nutrient needs can vary based on individual health conditions, medications, age, and lifestyle factors.

Taking care of your body, and consuming a healthy diet helps a lot

Contrary to popular opinion, it is okay to take supplements too, but should only be taken under medical supervision

Exposure to sun can help you get your daily dose of vitamin D.

If you really want to lead a healthy life, start eating clean. Aim for foods that your body needs, not craves.

Focus on whole grains, vegetables, fruits, and good proteins.

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