Vitamins are essential in your diet as they cannot be made by your body. Vitamin B12 must be obtained from your diet as it carries out many important bodily functions. Vitamin D can be obtained from the sun, as well as from your diet. Both of these vitamins can be found in the same food source, including, milk, eggs, liver and salmon.
Recommended Allowance
For an adult below the age of 50, the daily recommended allowance of vitamin D is 5 µg, or micrograms. The U.S. Department of Agriculture, or USDA, reports that the general dietary consumption of this vitamin amongst adults, is low. For people age 14 years and over, the daily recommended allowance of vitamin B12 is 2.4 µg .
Vitamin B12
Vitamin B12 is needed for the production of red blood cells and the normal function of the nervous system. Because vitamin B12 is water-soluble, it is not stored in the body for long. A diet low in this vitamin can lead to vitamin B12 deficiency that can cause tiredness, weight loss, dementia and difficulty in keeping your balance.
Vitamin B12 Rich Food
Vitamin B12 is found in animal and dairy products. Liver is the richest source of this vitamin. The USDA states that one slice of beef liver contains 48 µg per serving. Meat and fish, including clams, rainbow trout and salmon, have a high vitamin B12 content. Also, try to include eggs and milk in your diet. Fortified cereals, which are enriched with vitamin B12, can also help you boost your daily allowance. If you are vegetarian or vegan, you may require vitamin B12 supplements.
Vitamin D
Vitamin D helps to maintain strong bones and teeth by absorbing calcium in your body. This vitamin can largely be obtained from the sunlight. The USDA reports, that a high number American people have low levels of vitamin D during the winter season. It is, therefore, important to obtain this vitamin from your diet. A deficiency in vitamin D can lead rickets in children and osteomalacia in adults. These are bone diseases, that causes the bones to become soft and weak.
Vitamin D Rich Food
Salmon, mackerel and tuna and fish liver have the highest vitamin D source. Try to include beef liver, cheese and eggs in your meals as they also contain high vitamin D levels. Many food products, including breakfast cereals, milk and milk products, and calcium-enriched beverages, are fortified with vitamin D. These foods, therefore, provide concentrated sources of this vitamin.
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