I am vegetarian and I have deficiency of B12 and D3. Please suggest food for recovering.
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Milk and dairy products along with exposure to sunlight.
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Vitamin b12 is found in animal products like dairy products (milk/cheese, eggs. Vitamin d3 is synthesized in our body only in the presence of sunlight. You need to take vit b12 and vit d3 supplements as you are deficient in it.
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Take 2 spoon of butter or ghee made from cow milk or 50gm paneer or cow milk or curd or any dairy products, any item twice a day for vit B12 & take half n hour morning sun for vit D3
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Hello Being a vegetarian there are v less sources available Sources of vit b12 she'll fish. Liver.mackerel fish. Crabs.fortified tofu (soya paneer), fortified cereals. Skim milk. Cheese. Chicken eggs Sources of Vit D best is early morning sun rays .cod liver oil. Fish. Eggs. N some mushrooms. Fortified cereals. Yoghurt. Etc. Will advise you to consult your doctor to start the medications if levels are v low.
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Vegetarian food are deficient in vitamin-B12. You need to take supplements. For vitamin-D again, the best source is sunlight. Exposure of skin of body to direct sunlight for 15 minutes daily between 11 AM and 3 PM is an excellent source of vit-D. Our skin can freely produce vit-D on sun exposure.
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