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Vegeterian diet to increase vitamin b12
I have been eating chapati without ghee for almost 18 months and reduced my chlostrol levels. I also do brisk walk daily for 45 mins.
My weight reduced from 77 kg to 72 kg in 4 months and my height is 165 kg
My ldl is still above normal at 110 and trygleride is 161 and overall chlostrol is 191.
But my vitamin b12 reduced from 225 to 150 abd vitamin d is reduced from 30 to 21 in 4 months
Question 1 Kindly advise vegeterian diet to increase vitamin b12 and vitamin d without taking tablets. I cant depend on tablets whole life to increase vitamin b12 and vitamjn d.
Question 2: should i start applying ghee on chapati.
Answers (6)
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Avocado, leafy greens, spinach, nuts, legumes, grains, fortified plant based milk, tofu, yoghurt, enriched and fortified bread and cereals like whole wheat oats, mushrooms, moong sprouts, spirulina are rich in vitamin B 12 & vitamin D. Must include these foods into your balanced diet.
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Healthy evening
Some vegetarian sources for vitamin B-12
Organic milk : A2 cows milk and it’s products as curd , lassi , paneer are loaded with vitamin b12
Fermented foods: idli , dosa
Sprouts
Green leafy vegetables and moringa powder
Legumes
Root vegetables
Some sources vitamin D
Mainly take daily sunbath before 10 am 15-20 minutes
Fortified cereal and milk products
Mushrooms are good sources of vitamin D
Fortified oranges juice
Are also the some vegetarian food sources
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