Please ask me directly for personalized diet plan for you.

If it's too low than supplements required if marginal then add milk products, sprouts nuts oilseeds. What exactly to be taken depends upon Daily routine and blood parameters and calorie needs

Kindly consult with me for detailed discussion and costimized diet plan through practo.

We need to have detailed conversation about your daily meals , medical records , workout pattern , stress levels , hydration etc. then we can suggest for health upgradation. Please consult via app. Thanku

Vitamin B12 Sources * Milk, curd, buttermilk * Paneer * Cheese (moderate amount) * Fortified breakfast cereals * Fortified plant milk (if used) Vitamin D Sources * Daily sunlight exposure: 20–30 minutes (morning) * Fortified milk and dairy products * Fortified cereals * Mushrooms exposed to sunlight Diet alone usually does not correct significant Vitamin D or B12 deficiency. Blood-test-confirmed deficiency often requires supplements

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Good evening pls join through app directly.

Since Vegetarian sources of B12 & D is limited, you would require supplements. Food alone is often not enough to correct these deficiency. Additional Nutritional Tips: Ensure adequate protein intake through dals, beans, chickpeas, soy products, paneer, curd, nuts, and seeds. Include fruits and vegetables daily to support overall nutrient absorption and immunity. Pair a balanced diet with regular physical activity and sufficient sleep.

Vitamin B12: Dairy: Milk, yogurt (curd), and cheese (like paneer). Fortified Options: Fortified plant-based milks (like soy or almond milk), and fortified breakfast cereals. Vitamin D: Often challenging to get through food alone.Sunlight: 15-20 minutes of daily exposure to early morning or late afternoon sunlight allows your body to synthesize Vitamin D naturally. Mushrooms: Varieties like shiitake and maitake, specifically if dried under the sun, contain Vitamin. Fortified Foods: Look for Fortified Dairy and cereals.

Take supplements and fortified foods for best recovery

Levels of Vit D and B12 is not mentioned.If it’s too low it needs to be supplemented,as plant source doesn’t have enough D and B12.Once the levels come up then u can shift to ,diet sources -dairy products ,mushrooms,fortified cereals ,early morning sunlight exposure for 20mins can help