Kindly suggest some vitamin D and vitamin B12 enriched food. Thanks in advance.

Question

Dear lybrate-user, Vitamin B12 rich foods are found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability. Foods that provide vitamin D include: 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 and egg yolks. However, it is important to understand the actual levels of Vitamin B12 and D3 through a blood test taken recently in 3 to 6 months to decide whether alongside food even supplementation will be required or not. As if the levels of nD# are below 50 units or b12 below 450 units then even supplementation should be taken with vitamin enriched food for maximum bioavailibillity from food and an external source of supplements.

Ms. Janvi Chitalia · Accepted Answer

Dear lybrate-user, Vitamin B12 rich foods are found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability. Foods that provide vitamin D include: 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 and egg yolks. However, it is important to understand the actual levels of Vitamin B12 and D3 through a blood test taken recently in 3 to 6 months to decide whether alongside food even supplementation will be required or not. As if the levels of nD# are below 50 units or b12 below 450 units then even supplementation should be taken with vitamin enriched food for maximum bioavailibillity from food and an external source of supplements.

Arun Desai · Answer

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 B2 (Riboflavin): Best sources of riboflavin or vitamin B2 include eggs, chicken, fish, legumes (such as peas and lentils). Also, milk and milk products such as yogurt and cheese, nuts are loaded with vitamin B2. You can also add green leafy vegetables such as spinach, broccoli, asparagus, and fortified cereals to your diet and meet the necessary requirement of riboflavin. Vitamin B3 (Niacin): Vitamin B3 or niacin is found in chicken and salmon. Apart from these, tuna is an excellent source of niacin. And for vegetarians, they can go for legumes, whole-wheat pasts and whole wheat as their source of niacin. Vitamin B5 (pantothenic acid): To fulfill the requirement of vitamin B5, include avocados, broccoli, kale, meat, whole grains, potatoes, eggs, and legumes. 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. Biotin: The richest dietary sources of biotin are liver and egg yolks. Avocado, salmon and pork are some other good sources of biotin. Pantothenic acid: Include yogurt and avocado in your diet. Pantothenic acid is widely available in large variety of foods such as legumes, sweet potatoes, broccoli and mushrooms. 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. GOD BLESS YOU.