Helloooo if you are a vegetarian then very less sources are available for vit D n B12.. generally for vit B12 - dairy products, fortified cereals, berries, avocado for vit D - almond milk, tofu, soy milk, seasome seeds, sunshine, cheese

Hi Please check my blog for vegetarian sources of B12.

Vegetarian  source of Vit D 1.sunlight exposure atleast 20-30min daily. 2.fortified food 3.mushroom 4.paneer, curd. 5.cheese and butter (small amounts) Symptoms of Vit D deficiency 1.fatigue and low energy 2.Muscle weakness and joint pain 3.bone pain (risk of osteoporosis) 4.mood swings or depression 5.frequent cold and infection 6.hair fall. Vitamin B12 (the energy vitamin) Source In vegetarians food b12 finds in very less quantity so fortified food can be taken like fortified dairy products milk curd and cheese. Fermented foods like idli, dosa kimchi Sprouts. Symptoms are : Extreme fatigue and weakness Tingling or numbness in hand and feet Memory problems and confusion Pale skin and dizziness Shortness of breath

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Hi Weakness, and joint pain are the symptoms and you can check your blood test Vit D and B12. Curd, paneer, green peas, beetroot include in your diet

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Vitamin D and vitamin B12 are crucial for overall health and muscle function, but they can be tricky from vegetarian diet Vitamin D : Support bone health, immune function and muscle strength 1. Fortified foods Fortified plant milks , fortified orange juice and fortified Cereals. 2. Mushrooms: Shiitake, maitake , portobello mushrooms are naturally High in vitamin D when exposed to Uv light 3. Sun exposure: Your body can produce vitamin D when exposed to Sunlight. So spending time outside 10-30 minutes a day 4. Supplements: If you’re not able to get enough through food or sun exposure, consider taking vitamin D2 or D3 supplements Vitamin B12 : Important for red blood cells and nerve function 1. Fortified foods: Fortified plant base milk, fortified cereal, fortified nutritional yeast, fortified meat substitute 2. Dairy products: Milk, cheese , yogurt 3. Supplements: If you’re not consuming enough fortified foods, vitamin B12 supplements is often necessary Most vitamin B12 supplements come in the form of Cyanocobalamin or methyl cobalamin.

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