Thank you swamy for your response.

There is no doubt that He takes care.  So long as things go smooth we do not worry, but when medical issues surfaces and the deficiency in these vitamins are observed, then one need to find out what is to be consumed to make up the deficiency?. This is why I have asked.

Thanks Swamy, adiyen’s doctor prescribed B12 supplement 3 years back but adiyen not taken it. Since no big concerns haven’t explored other options. adiyen just read (google search) that one glass of milk provides nearly 50% of the recommended daily allowance of B12 for adults.

ElayaAlwar swamy, thank you for your response.

Vitamin D : True, to the extent possible we need to expose to sun through whatever means available. That is the reason I have mentioned other than exposure to sun, in my first post. What about females, they do not do the karmas mentioned by you and hence have very little exposure. Unfortunately due to so many reasons, we are not exposing to sun in the present day. Besides, there are factor such as colour of the skin which decide the absorption of sun light.

Vitamin B12 : Yes. Milk products provide Vit B12, but the amount one gets is much lesser than the daily requirement.

My understanding is that a strict vegetarian has a very little choice for getting Vit D and Vit B12 from food items. Normally people do not check these. My query is to find out if any one have any idea or faced such issues and how it is managed. I thought this is a good place to get the answer.

Even though, my exposure to sun is for a reasonable period (not through the karma mentioned by you), I have deficiency. Then probably taking supplements is the only answer.

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Just pick any 30 minutes daily for either brisk walking or exercise outside on sunlight (no indoor), other than 11~3pm, due to UV rays which affects skin by burn off and make it more darker. Make sure body’s maximum is exposed to sunlight (wearing small half hand light T- 👕 or sleeveless T -🎽 & shorts up to knees, or SriVaishnava attire (panchakajam folded up to knees and no uttariyam).
On days off from work or vacation, there is plenty of time range available to pick any slot for 30 minutes. Don’t overdo more than 30 minutes, as it will have adverse fatigue and ligaments issues. You should start seeing better results due to natural vitamin D from 🌞.

All Organic non-gmo milk products, cheese, yogurt, பன்னீர் has rich source of vitamin B12. Yogurt shouldn’t be consumed after dawn, as it will result in cold issues in next day morning when you wake up. Vegetables in general has very less B12, so it doesn’t impact much to body even if some vegetables are prohibited by ahara niyamam.

And avoid caffeine with milk totally.
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Thank you.

Vit D : I have this deficiency issues for quite some time and taken supplements few times. But at least in the last 1.5 years, I have been exposing to the sun (as mentioned in the previous post) for about 30 mins in the morning, through walking. Despite that I am quite surprised to see the level of Vit D. I am suspecting the reason to be the shadows of houses in our area, being a city.

If you are WFH, and have sunlight close to any windows, chose that as your WFH spot to get maximum sunlight to your body all day.

Another thing that was not read from my above post, re pasting as below.
“…..All types of people get Vitamin D from Sun by doing Soorya Namaskaram at Dawn and Dusk when Sun is Orange or close to orange…”

This can be done by praying the Almighty GOD residing inside the Sun by all people men, women & all varnas during the 1st 30 minutes of sun rise or sun set when sun is orange for eyesight and healthy body (vitamin D), either in home terrace or balcony or window or park or from raised areas or in beach etc… Then the extrapolation was for Brahmis, who do Sandhya vandanan during these two orange phase times by looking at Sun get eyesight benefit, and those who do it by not looking at Sun get all benefits except eyesight full benefits. In old times, while doing Sandhya vandanan, it was done on river bank during sun orange time, so they had good eyesight. Now, brahmins need to figure out a way based on where they live (as above list possibilities) to atleast look at Sun during the Argyam/Sandhya vandanan, if better eyesight and vitamin D is needed, same as other varnas (men/women), who do soorya namskaram.

Moreover, pray Almighty GOD by looking at the Sun for only a minute or two in the 1st 30 minutes time frame of orange sun, not for full 30 minutes looking at Sun.

And Velukkudi Swami has informed in Enpani #2587, Caffeine shouldn’t be consumed….🙏

Also, Adiyen can share additional details in separate thread, where shastras says caffeine is prohibited and why caffeine causes energy drain and helps bodily suffering/disease without their knowledge, due to which one comes to Almighty GOD for relief, where people in delusion think it’s energy booster.

Thank you for your concern and suggestion.

If you have forgotten, I am just reminding you that I have retired already. I am Working From Home (WFM) to study details on spirituality. As you have indicated I am also looking for time duration in which sun light is available around my residence, but mostly 10 am to 3 pm. When I used that time, felt burning sensation and sweating. Still use that time frame when the temperature is moderate. I will explore further.

I am spending more than an hour on exercises (physiotherapy) online, which has improved my mobility. Hence, I would not like to spend more time on exercises.

I avoid coffee, but take tea . I will initially try to reduce to once a day. How about ragi malt or any other things which are ok.

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Athma has no age, it’s never old, Athma is always Yuva (Young) , we all are of SAME AGE in different bodies. May be due to individual’s body’s age, the materialistic calculation varies, but its only Temporary age status per janma, but Athma’s AGE status is ALWAYS Permanent..So devareer should always feel young after hearing all the Athma Gyanam upanyasams from Velukkudi Swami and other upanyasakars….

Yeah… Tea sounds better once in a while to keep us awake on necessary times like driving etc…., other than that avoid that well if it’s not necessary to drink tea mixing with milk as it changes the property of milk like caffeine and not good for health as well.

There is plenty of organic grains mixes available now that can be mixed in boiled water or in milk in-addition to the Raagi that you said.

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A) Tropical countries:
Adiyen’s above post of avoiding Sun exposure between 11~3pm continuously for 4hrs is based on tropical climate countries where intensity of heat is more which causes dehydration/nausea,/headache., but is doesn’t mean some exposure to be avoided.
The research is about exposure of 15~20 minutes during this period is ok in tropical climates.
But anytime other than 11~3pm, upto full exposure in tropical countries is good for Vitamin D.

B) Non Tropical countries:
The temperatures are mild through out and these countries have short day-time depending up on months in an year, very late sun rise and early sunset, other than summer which is not even too hot like in tropical countries where you get most of Vitamin D between 11~2pm.

So, Research depends on which climatic countries are chosen, but all should include in these two scenarios, adiyen believe.
Adiyen didn’t include Arctic, Antarctica, Alaska,
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I have tried the time frame between 10 am to 3 pm and felt burning sensation & sweating. Still use that time frame when the temperature is moderate.

Thank you.

I understand that Vit B12 is manageable and hence did not take the discussion further on Vit B12. The following video gives good information.

https://www.youtube.com/watch?v=Tl13Z42277s

The items mentioned for Vit B12 are : sprouted items, fermented rice, beetroot, mushroom, wheat grass, morigan leaves, dairy products, Indian gooseberry, idly and dosa.

Thank you.