Healthy afternoon,
For
vitamin D :
Take daily sunbath 10-15 minutes daily before 10 :00 am
Add in diet semi cooked egg with yolk , mushrooms, non veg , oily fish like salmon, sardines, mackerel, red meat and breakfast cereals like cornflakes and muesli
For
vitamin B12 :
Add in diet lean meat, organic meat , eggs, fish , shellfish, pulses, sprouts, nuts and seeds , fermented foods idli, dosa , curd , buttermilk.
Avoid :
Alcohol and caffeine