After illness, our body often becomes weak because essential vitamins and minerals get depleted. Taking them naturally through food helps rebuild strength, improve immunity, and support long-term health without side effects.
Why Vitamins & Minerals Are Important After Illness?
They help the body to:
- Boost immunity
- Improve energy levels
- Repair cells and tissues
- Increase hemoglobin
- Reduce tiredness and weakness
Deficiency can slow recovery and cause fatigue.
Iron – For Blood & Strength
Iron helps increase hemoglobin and reduces weakness.
Natural sources:
- Spinach, methi
- Beetroot
- Jaggery
- Dates and raisins
- Pomegranate
Combine iron foods with Vitamin C for better absorption.
Vitamin C – For Immunity & Healing
Vitamin C helps fight infection and speeds healing.
Natural sources:
- Amla (best source)
- Lemon, orange
- Guava
- Tomato
Take fruits fresh, not overcooked.
Vitamin B12 – For Energy & Nerves
B12 supports nerves and energy production.
Natural sources:
- Milk and curd
- Paneer
- Eggs
- Cheese
Vegetarians should focus more on dairy foods.
Vitamin D – For Bones & Immunity
Vitamin D strengthens bones and improves immunity.
Natural sources:
- Morning sunlight (15–20 minutes)
- Milk
- Curd
- Butter (small amount)
Sun exposure is the easiest and best source.
Calcium & Magnesium – For Muscles
These minerals prevent muscle weakness and cramps.
Natural sources:
- Milk and milk products
- Sesame seeds
- Nuts and seeds
- Green leafy vegetables
Zinc – For Faster Recovery
Zinc helps in wound healing and immunity.
Natural sources:
- Pumpkin seeds
- Chickpeas
- Whole grains
- Nuts
Avoid Excess Supplements
- Do not take vitamin tablets without doctor advice
- Overdose can be harmful
- Natural food sources are safer and better