Deficiency of D3 and B12. body pain.

Ur problems 1.Vit B Deficiency 2.Vit D Deficiency VIT B COMPLEX RICH FOOD vitamin, B-complex vitamin helps in the smooth functioning of our body. B-complex vitamins comprise of Vitamin B1, B2, B3, B5, B6, B7, B9 and B12. From making new cells in our body, regulating nervous and digestive system, promoting red blood cells to reducing the risk of birth defects, B-complex vitamin enriched foods should be included in your daily diet. Vitamin B1 (Thiamine): Foods enriched with Vitamin B1 include cereals, rice, wheat, maida, poha and rava. Also, you can have multi-grain bread, fortified cereals, whole-wheat pasta, pulses or lentils such as moong dal, masoor dal and chana dal as they are loaded with Vitamin B1. You can also go for some whole pulses that include moong dal, channa, red kidney beans, dark green leafy vegetables such as spinach, asparagus, fenugreek, lettuce and cabbage. Some other food items that have Vitamin B1 are soy foods, whole grains such as wheat germ, pork, fish, egg, milk, meat, ham and nuts Vitamin B6 (Pyridoxine): Foods such as potatoes, eggs, beans, red meat, and fortified cereals contain high amount of vitamin B6. Folate: Green leafy vegetables such as spinach, fenugreek, turnip greens, asparagus have high folate content. You can also go for fresh fruits and vegetables that are excellent sources of folate. For example, liver, legumes, dried beans and fresh orange juice. Also, fortified bread, cereals and rice is loaded with folate. Vitamin B12 (Cobalamin): Natural sources of vitamin B12 are found in fish, red meat, eggs, poultry, milk, milk products and cheese. Soy products and cereals also have high vitamin B12 content. VIT D RICH FOOD Fatty fish, like tuna, mackerel, and salmon Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals Beef liver Cheese Egg yolks To get vitamin D from food, fish is a good option.

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