Nutrition

Yellow and orange hued fruits like, oranges, lemons, papaya, pineapple, mango, etc. An easy way to include beta carotene would be to start the day with half a cup of papaya or eat an orange as a snack or eat half a cup of dark green leafy vegetables thrice a week. Green leafy vegetables like spinach, mint, amaranth and fenugreek leaves are also a good source of beta carotene.

Citrus fruits like oranges and lemons , amla, guava, capsicum, green leafy vegetables​​​ and green chillies. An easy way to include vitamin C would be to eat any to the above fruits and vegetables.

An easy way would be to get some sunlight on bare skin preferably at noon or have any of the other products mentioned. Animal foods like eggs, dairy products and fish liver oil.