Please ask me directly for personalized diet plan for you.

If you are non vegetarian then add fish,egg yolk,small fish in your diet.and of you are vegetarian then add milk and milk products in your diet

Healthy morning For vitamin D : Take sunbath daily 10-20 minutes before 10:00 am Add in diet: semi - cooked egg with yolk , mush, green leafy and non- veg like salmon , sardines, herring and mackerel red meat and fortified foods like some fat spread and breakfast cereals cornflakes, muesli, cheese. Supplements: calciferol and d-pura take weekly once Avoid: caffeine intake For vitamin B12- Add in diet Lean meat, organ meat , egg , fish , shell fish,chicken, pulses, legumes, sprouts, nuts , seeds and fermented products like idli, dosa and probiotics curd , buttermilk Avoid: Alcohol and caffeine intake

Diet changes and supplements needed.consult on app personally regarding same

Please get your HbA1C and fasting serum insulin tested first. Daily requirement for both these vitamin is very less and can be easily provided by diet and environment so please get the mentioned tests and share results

Hi, increase your dairy products consumption, can have eggs, chicken etc also add fresh fruits and juices+nuts and seeds, exposure of sunlight at morning for 10 mins is important. you also can have Supplements along with this but after consultation.

Vitamin D- 1. To improve your vitamin D levels add mushrooms, keep in sunlight for few hours and then consume 2. Aim for exposure during midday when the sun is strongest. Expose arms, legs, or face for 10-30 minute Vitamin B12 1. nclude foods like meat (beef, chicken, lamb), fish (salmon, tuna), dairy products (milk, cheese, yogurt), eggs, fortified cereals, and nutritional yeast in your diet.

Good morning pls connect through practo app.

For supplements better to connect over consultation as we cannot advise any in general question section without a discussion

Natural Vit D sources are egg yolk, red meat, oily fish and Vit D fortified butter or mayo. B12 Natural sources are Milk and milk products, liver, beef and sardines

Vit b12 has sources from Eggs,fish, meat,milk milk products ,brocoli,kale mushroom .,.almonds walnuts .