After the age of 30, men should eat these 5 things daily, there will be no deficiency of Vitamin D and B12.

Health News: After the age of 30, the nutritional needs of the body start changing. During this period, deficiency of Vitamin D and Vitamin B12 is seen in many men. Deficiency of these two vitamins can cause weak bones, fatigue in the body, muscle pain, weakness and nerve related problems. In such a situation, the needs of these nutrients can be met to a great extent by adopting a balanced diet.

1. Make eggs a part of your diet

Along with protein, egg is also considered a good source of Vitamin B12. Apart from this, many essential nutrients are present in it which help in maintaining the muscles and energy of the body. If someone is not allergic to eggs, then consuming it in limited quantities can be beneficial.

2. Milk, curd and cheese

Milk and its products are a good source of vitamin B12 along with calcium. Vitamin D is also added to many fortified dairy products. Regular consumption of milk, curd or cheese can be helpful in keeping bones and teeth strong.

3. Fatty Fish

Fatty fish like salmon, sardines and mackerel are rich in both vitamin D and vitamin B12. Consuming these can benefit the health of bones as well as the heart. People who eat fish can include it in their diet once or twice a week.

4. Mushroom

Mushrooms are considered a good food source of vitamin D, especially varieties grown in controlled exposure to ultraviolet (UV) light. It can be included in the diet in the form of vegetable, soup or salad.

5. Fortified cereals and soy products

For people who are vegetarian, obtaining vitamin B12 can be challenging. In such a situation, fortified cereals, oats, soy milk and other fortified foods can be useful options. It is better to check the nutrition label of the product while purchasing.

Sunshine is also important

The biggest natural source of Vitamin D is sunlight. According to experts, spending some time in mild morning sunlight helps the body to produce Vitamin D. However, its duration may vary according to the person’s skin, season and location.

When to take doctor’s advice?

If you are feeling constant fatigue, muscle pain, tingling in hands and feet, weakness or frequent bone pain, then you should consult a doctor and get your Vitamin D and B12 tested. If needed, the doctor may advise taking supplements.