Here are common sources of
Vitamin D and
B12:
Vitamin D:
Sunlight: The skin produces Vitamin D when exposed to sunlight. Aim for safe sun exposure, about 10–30 minutes a few times per week.
Fatty fish: Salmon, trout, and mackerel are excellent sources.
Fortified foods: Some foods like fortified milk, orange juice, and cereals can provide Vitamin D.
Egg yolks: Eggs contain small amounts of Vitamin D.
Vitamin B12:
Meat: Beef, pork, and lamb are rich in B12.
Fish: Especially shellfish like clams and mussels.
Poultry: Chicken and turkey are good sources.
Dairy products: Milk, cheese, and yogurt contain B12.
Eggs: Particularly the yolk.
Fortified foods: Some plant-based products, like certain cereals and plant-based milk alternatives, are fortified with B12.