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Vitamin D & B12 veg sources
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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
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Hi
Please check my blog for vegetarian sources of B12.
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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
Next Steps
check your these levels through blood tests
Health Tips
expose skin to sunlight without sunscreen.
consume above food options daily.
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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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take direct consultation for customised diet plan
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Please ask me directly for details.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Contact to me through Practo App.
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
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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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Connect over consultation as not able to share list here
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls connect through app directly.
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