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From the desk of Dr Nandita Shah...
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While I’m not a fan of supplements, I always ensure that all my patients get their Vitamin B12 and D levels checked. These vital nutrients can be low in almost anyone—regardless of their diet—because very few foods naturally contain them.
Vitamin D is actually a hormone produced by our body when the sun’s rays touch our skin. Vitamin B12, on the other hand, is produced only by bacteria. Thanks to our overly hygienic lifestyles, we often miss out on this crucial nutrient. Factors like alcohol, microwaves, and even electromagnetic frequencies from mobile phones and towers further deplete vitamin B12 in our bodies.
Yes, we can obtain small amounts of vitamin B12 from fermented or artificially fortified foods, but for most people, this isn’t sufficient. Since every single cell in our body needs B12, it’s important to monitor your levels and supplement consistently—not just in bursts—so that you maintain steady levels rather than experience highs and lows.
After Long years of being plant based, some people may start craving animal products. This is because their vitamin B12 levels have dropped. Meat and milk, being decaying substances, may contain B12, but they’re not a sustainable solution. In fact, increased acidity from animal products can actually reduce B12 absorption, which is why both vegetarians and non-vegetarians often suffer from deficiency.
Bottom line: Don’t forget to check your Vitamin B12 and D levels—and supplement as needed!
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Meet Dr. Nandita Shah in Mumbai!
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Testimonial: B12 Supplements Came to My Rescue!
“I had a frozen shoulder for months. I tried everything—Ayurveda, chiropractic care—but nothing worked. Then I emailed Dr. Nandita Shah…”
After my first SHARAN seminar, I gave up dairy right away. Going oil-free and organic took longer, but I was confident I was on the right path. Then came shoulder pain, which gradually worsened. One day, I couldn’t move my arm at all—it was a frozen shoulder.
After failed treatments, I finally wrote to Dr. Nandita. She immediately asked me to test my Vitamin B12 and D levels. They were alarmingly low! She advised urgent supplementation with injections and tablets.
Within two days, the pain reduced significantly. Within a week, I was almost normal!
Even though B12 and D are part of SHARAN’s 5-point plan, I had overlooked them. I learnt the hard way—but you don’t have to! I now enjoy even better health, all thanks to this essential insight.
– Ram Prasad, SHARAN Facilitator
Recipe Highlight – Appam & Stew
Fermented foods can be natural sources of B12! Try this delicious, easy-to-make traditional dish—it’s as nourishing as it is tasty.
Ingredients
For the Appam
- 1 cup whole red rice, soaked for 5-6 hours
- ¼ cup cooked red rice
- ½ cup grated fresh coconut
- 2 dates, pitted
- 1 tsp unrefined salt
- ¼ tsp dry active yeast
For the Stew
- ¼ cup diced unpeeled carrots
- ¼ cup diced French beans
- ¼ cup shelled green peas
- 50 g unpeeled potatoes, steamed
- 1” pc cinnamon
- 30 g diced onion
- 1 tbsp minced unpeeled ginger
- 1 green chilli (optional)
- 1 bay leaf
- 1 cup water
- 200 ml coconut milk
- ½ tsp unrefined salt
Method
For the Appam
Grind the soaked rice, cooked rice, coconut and dates to a fine paste. Transfer to a large bowl, add salt and yeast and mix well. Keep at room temperature for 4-5 hours, or until it ferments well and rises. Heat the appam pan. Spoon one ladleful of batter into the centre and rotate the pan to spread the batter all around the tawa. Cover and cook. Do not turn it over. Make more appams in the same manner.
For the Stew
Steam carrot, French beans and green peas for 4-5 minutes. Do not overcook. Using a fork, break the potatoes up into rough cubes of ½” each. Coarsely mash half of it and use to thicken the gravy.
In a kadhai, add all the vegetables except the potatoes, along with onion, bay leaf, cinnamon, ginger, green chilli and 1 cup water and cook together, until the vegetables are tender. Add mashed potatoes and coconut milk and mix well. Cook until the mixture comes to a boil and thickens slightly. Season with salt. Serve hot with appams.
Serves 5
Food For The Mind
FACEBOOK SUPPORT GROUP
If you love Facebook, then join us to be supported on your plant-based journey. We offer 2 possibilities.
1. SHARAN India is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant-based health world. You will also get news about the latest SHARAN events, see testimonials, and more.
2. SHARAN’s Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.
All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.
Please like the main SHARAN page and join the group(s) applicable to you.
Other platforms to be connected and know more…
- WhatsApp
- Instagram
- YouTube – English & Hindi
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Vitamin B12 – The Powerhouse Nutrient
Vitamin B12 (Cobalamin) is a water-soluble vitamin essential for, brain and nervous system function, red blood cell formation, DNA synthesis.
Neither plants, animals, nor fungi can make B12—only bacteria can, as they alone have the enzymes required for its synthesis.
The form of B12 matters too! Our body best utilizes methylcobalamin, not cyanocobalamin (found in sources like spirulina or chlorella). Always check the form of B12 in your supplement.
Given that B12 deficiency can lead to serious conditions like stroke and heart attack, it’s critical to check your levels and supplement regularly. Learn more here: sharan-india.org/vitamin-b12
Read on for a list of symptoms that could signify vitamin B12 deficiency.
1. Weakness, fatigue, or low energy
2. Anaemia
3. Acidity
4. Nerve issues like numbness, tingling, muscle weakness, or trouble walking
5. Unexplained weight loss
6. Mental symptoms such as memory loss, anxiety, irritability, or depression
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All Events
Most of our events are online now, so you can join us from anywhere in the world. Click to know more…
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| What is SHARAN? |
Sanctuary for Health and Reconnection to Animals
and Nature (SHARAN) is a social enterprise with
the goal of spreading awareness about holistic
health and an ecologically sustainable
compassionate lifestyle.
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| Compiled & Edited by: |
This newsletter is compiled by SHARAN Head of Mumbai, Reyna K Rupani. She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.
Jun 2025 | Issue: 246
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