05/12/2025
If you’re 40+, these deficiencies become more common, here’s what you can start doing for each:
☀️ Vitamin D
• Get 15 - 20 mins of sunlight daily
• Add eggs, mushrooms, fortified foods
• Consider a supplement if levels are very low
🦴 Calcium
• Include dairy or fortified options
• Add ragi, sesame, almonds, leafy greens
• Pair calcium with Vitamin D for better absorption
🥚 Vitamin B12
• Add dairy, eggs, fish (or fortified plant options)
• Reduce excess antacid use
• A B12 supplement may be needed if absorption is poor
🥬 Iron
• Add spinach, beetroot, lentils, jaggery
• Pair iron foods with Vitamin C (lemon, amla)
• Avoid tea/coffee right after meals
🥜 Magnesium
• Eat nuts, seeds, bananas, dark chocolate
• Add more whole grains + leafy greens
• Magnesium glycinate works well for sleep and cramps
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