Please ask me directly for personalized diet plan for you .

Hi For vitamin D take vitamin D3 tablets 60 k once a week for 6 weeks and then once fortnightly for 6 weeks. Meanwhile start going for morning walk after sunrise daily for at least 30 minutes. Vitamin C is available in fresh fruits and vegetables. Awla is very good source, have Awla juice, chutney or cooked form daily in your diet. Squeeze lemon juice on dal, subzi regularly, sweet lime, broccoli, mangoes, oranges basically all citrus fruits have vitamin c. But it is perishable vitamin, so use it after cutting lemons, don't expose to air for long. Take care

Hi Vit c u can easily get from any citrus fruit like oranges, lemon,  amla, drumstick Vit d u can get from early morning sunlight

Vitamin C present in almost all the citrus fruits, Amla,sprouts,capsicum, cauliflower etc Vit D exposure to sunlight everyday for 20min should be fine . Also you need to exercise or keep regular workout routine to assimilate these nutrients. Mushroom is a source of Vit D . If Vit D ranges towards poor values then you will have take up spray or a tablet for a month or so( weekly one tablet). Usually doctors go for D shine( you can contact physician abt this)

For vit d deficiency take supplements like uprise d3 and take dosage suggestions from either physian or nutritionist to fill the gap and then manage it through sunlight exposure and with diet.some vit d rich food for eggetarian are eggs, mushrooms , fortified Cereals, fortified juice . For vit c pls consume Bellpeppers, kiwi, papaya , guava, oranges ,sprouts, tomato ,pineapple, lemon ,amla,spinach etc.

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Gud afternoon a good wholesome nutrient rich diet is essential with sun exposure 15 to 20mins in day time for vit d creation naturally along with that exercise is also important to enhance your body metabolism if its poor due to unhealthy lifestyle routine.pls connect for detail information.

For vit D u will have to take it in supplement as calcigen D3 because it will take long to increase the levels with diet if it is below 10. For vit C take Amla , lemon , capsicum and guava and citrus fruits