In my medical report vitamin d and vitamin b12 is low. So please suggest what I do to improve it.

Question

Dear Lybrateuser, - To improve your vit d & vit B12 levels your have to consume foods rich in these vitamins & take supplements if required - for vit D have fish such as tuna, mackeral or salmon, eggs, cheese, fortified dairy products, orange juice, soya milk & cereals - also sunlight is the best natural source of the vitamin, exposure for 15-20 min in the morning sun is adequate - vit B12 mainly found in meats, fortified soya milk, cereals, eggs, mushrooms - also you can take supplements to boost your intake.

Nash Kamdin · Accepted Answer

Dear Lybrateuser, - To improve your vit d & vit B12 levels your have to consume foods rich in these vitamins & take supplements if required - for vit D have fish such as tuna, mackeral or salmon, eggs, cheese, fortified dairy products, orange juice, soya milk & cereals - also sunlight is the best natural source of the vitamin, exposure for 15-20 min in the morning sun is adequate - vit B12 mainly found in meats, fortified soya milk, cereals, eggs, mushrooms - also you can take supplements to boost your intake.

Arun Desai · Answer

VIT B COMPLEX RICH FOOD vitamin, B-complex vitamin helps in the smooth functioning of our body. B-complex vitamins comprise of Vitamin B1, B2, B3, B5, B6, B7, B9 and B12. From making new cells in our body, regulating nervous and digestive system, promoting red blood cells to reducing the risk of birth defects, B-complex vitamin enriched foods should be included in your daily diet. Vitamin B1 (Thiamine): Foods enriched with Vitamin B1 include cereals, rice, wheat, maida, poha and rava. Also, you can have multi-grain bread, fortified cereals, whole-wheat pasta, pulses or lentils such as moong dal, masoor dal and chana dal as they are loaded with Vitamin B1. You can also go for some whole pulses that include moong dal, channa, red kidney beans, dark green leafy vegetables such as spinach, asparagus, fenugreek, lettuce and cabbage. Some other food items that have Vitamin B1 are soy foods, whole grains such as wheat germ, pork, fish, egg, milk, meat, ham and nuts Vitamin B2 (Riboflavin): Best sources of riboflavin or vitamin B2 include eggs, chicken, fish, legumes (such as peas and lentils). Also, milk and milk products such as yogurt and cheese, nuts are loaded with vitamin B2. You can also add green leafy vegetables such as spinach, broccoli, asparagus, and fortified cereals to your diet and meet the necessary requirement of riboflavin. Vitamin B3 (Niacin): Vitamin B3 or niacin is found in chicken and salmon. Apart from these, tuna is an excellent source of niacin. And for vegetarians, they can go for legumes, whole-wheat pasts and whole wheat as their source of niacin. Vitamin B5 (pantothenic acid): To fulfill the requirement of vitamin B5, include avocados, broccoli, kale, meat, whole grains, potatoes, eggs, and legumes. Vitamin B6 (Pyridoxine): Foods such as potatoes, eggs, beans, red meat, and fortified cereals contain high amount of vitamin B6. Folate: Green leafy vegetables such as spinach, fenugreek, turnip greens, asparagus have high folate content. You can also go for fresh fruits and vegetables that are excellent sources of folate. For example, liver, legumes, dried beans and fresh orange juice. Also, fortified bread, cereals and rice is loaded with folate. Vitamin B12 (Cobalamin): Natural sources of vitamin B12 are found in fish, red meat, eggs, poultry, milk, milk products and cheese. Soy products and cereals also have high vitamin B12 content. Biotin: The richest dietary sources of biotin are liver and egg yolks. Avocado, salmon and pork are some other good sources of biotin. Pantothenic acid: Include yogurt and avocado in your diet. Pantothenic acid is widely available in large variety of foods such as legumes, sweet potatoes, broccoli and mushrooms. VIT D RICH FOOD Fatty fish, like tuna, mackerel, and salmon Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals Beef liver Cheese Egg yolks To get vitamin D from food, fish is a good option. For details of medicine line of treatment kindly consult me privately.