To stay healthy, it is very important to have all the elements like vitamins and proteins in the body. Vitamins also have different roles in our body like Vitamin A for eyes, Vitamin C for immunity and skin, Vitamin D is very important for bones. Vitamin B12 is also very important. The problem of anemia, blurred vision, numbness of hands and feet, slurred speech, weakness of nerves can be related to this vitamin. Not only this, Vitamin B12 also plays an important role in blood formation, nervous system, DNA formation and energy production. Its deficiency can cause serious health problems, so it should be fulfilled by consuming a balanced diet and supplements as per need, but nowadays due to unhealthy and spoiled lifestyle, deficiency of Vitamin B12 is being seen rapidly in the body of people, but you can easily fulfill this deficiency at home in a few days. 

The homemade trick of cooking curd and rice in an earthen pot will not only fulfil the deficiency of vitamin B12 but also of many other vitamins. 

For this, you just have to put the cooked rice in an earthen pot with curd and a little water and keep it in the fridge for about half a day to a day. On the second day, add a little tempering (tadka) of onion, garlic, asafoetida, cumin seeds, curry leaves and green chillies to this fermented curd rice and mix it in the curd rice, but do not cook the curd rice too much, just heat it lightly. Add salt and turmeric according to taste. 

Eat this recipe. Many vitamins will be supplied to the body. Apart from this, those who are deficient in vitamin B12 should also drink fig water. Soak figs in water at night and drink the figs and its water in the morning. 

These symptoms are seen in the body due to deficiency of Vitamin B12

Fatigue and weakness

Dizziness and headache

Loss of appetite and weight loss

Tingling or numbness in hands and feet

Memory loss and lack of concentration

Depression and irritability

Pale skin and hair loss

How to overcome vitamin deficiency naturally

To overcome the deficiency of vitamins, we should include natural foods in our diet which are rich in different vitamins. Below is given complete information about which foods should be eaten according to vitamins:

1. Vitamin A (essential for eyes and skin)

Deficiency symptoms: Night blindness, dry eyes, dry skin

What to eat: Carrots, sweet potatoes, papaya, mango, green leafy vegetables (spinach, fenugreek), milk and desi ghee

2. Vitamin D (for bones and immunity)

Deficiency symptoms: Bone pain, weakness, fatigue

What to eat: Spend 15-20 minutes of morning sunlight (main source), egg yolk, fortified milk and cereals, mushrooms (exposed to sunlight), fatty fish (salmon, tuna)

3. Vitamin C (for immune system, skin and wound healing)

Deficiency symptoms: Frequent cold and cough, dryness of skin

What to eat: Amla (natural superfood), lemon, orange, kiwi, tomato, green chilli, wood apple, pomegranate

4. Vitamin B complex (for energy, nervous system, metabolism) – all from B1 to B12 are essential.

Deficiency symptoms: Fatigue, dizziness, lack of concentration, mood swings

What to eat: Sprouted pulses (chana, moong), whole grains (brown rice, oats)

milk and yogurt, bananas, nuts (almonds, walnuts), green leafy vegetables, eggs, fish.

5. Vitamin E (for skin, hair and hormonal balance)

Deficiency symptoms: Dry skin, hair loss, weakness

What to eat: Almonds, sunflower seeds, peanuts, spinach, avocado, olive oil

6. Vitamin K (necessary for blood clotting and bones)

Deficiency symptoms: Excessive bleeding when injured

What to eat: Broccoli, spinach, cabbage, green beans, cucumber

Things to keep in mind

Eat colorful fruits and vegetables daily.

Increase the intake of sprouted grains, salads and soups.

Reduce fried and processed food.

If there is a severe deficiency, then take supplements as per the doctor's advice.