Vitamin B-12 is an essential nutrition, which keeps the nerve cells of the body healthy. It helps in making red blood cells and DNA of the body. The body does not make vitamin B12, so it is necessary to consume a diet rich in vitamin B12. Failure to do so can lead to vitamin B12 deficiency in the body. Let us know from Dr. Anil Tomar, General Physician, what causes deficiency of Vitamin B12 in the body.
how much vitamin b12 is needed daily
Dr. Tomar says that our body needs about 2.4 mcg of vitamin B12 daily. Especially those women who are pregnant or breast feeding, they need it more. The amount of vitamin B12 for children varies according to age.
What happens with vitamin B12 deficiency
Due to deficiency of Vitamin B12 in the body, there is a risk of serious disease like anemia. Vitamin B12 deficiency can cause problems such as feeling tired or weak, nausea, vomiting or diarrhea, loss of appetite, weight loss, pain in the mouth or tongue, pale skin, numbness in hands and feet, loss of eyesight Huh.
How to overcome vitamin B12 deficiency
Milk and dairy products, such as yogurt and cheese, are a good source of many vitamins and minerals, including protein and vitamin B12. One cup of milk contains 240 ml of vitamin B12, which is 46% of the daily requirement. Cheese is also a rich source of Vitamin B12. About 28% of the requirement of vitamin B12 is fulfilled in 22 grams of paneer.
If you are a vegetarian, do not worry, to meet the deficiency of Vitamin B12, include these foods in the diet-
Vitamin B12 is an essential vitamin for cells. It plays an important role in keeping nerves, blood cells and DNA healthy. Animal products contain this vitamin. Meat, eggs and dairy products are good sources of it.
Why is Vitamin B12 important?
Vitamin B12 deficiency can lead to serious consequences, such as blood deficiency. Vegetarians need to think more about where their vitamin B12 is coming from. There are some vegetarian sources of vitamin B12, including dairy products such as milk and cheese.
One of the easiest ways to get enough vitamin B12 in a vegetarian diet is by consuming dairy products.
- 1.2 mcg in 1 cup low full cream milk, or 50% of the DV (DV)
- 1.1 mcg in 8 ounces of full cream yogurt, or 46% of the DV
- 0.9 mcg in 1 ounce of Swiss cheese, or 38% of the DV
- Try having curd with breakfast, milk as lunch and a few slices of paneer as a snack.
fortified food items
Foods rich in vitamin B12 help meet the daily requirement. These are a readily available source of B12 for vegetarians. Fortified cereals are a good option for breakfast. It can often contain up to 25% B12. Although it may differ from brand to brand.
keep the nervous system healthy
Fortified food items are generally easier for the body to digest, which means that vitamin B12 is easily available to the body.
Another nutritional food that contains vitamin B12 is nutritional yeast. It is a favorite food item of vegetarians. Many people use nutritional yeast to add a cheesy or nutty taste to foods.
One tablespoon of fortified nutritional yeast provides 2.4 mcg of B12. Vegetarians can add yeast to sauces, chilies or curries. For a healthy snack or breakfast, sprinkle yeast over popcorn.
Some mushrooms, such as shiitake, contain vitamin B12. Although the vitamin level in it is low. To meet the needs of vitamin B12, one would have to eat 50 grams of dried shiitake mushrooms.
No one would want to eat so many mushrooms in one sitting everyday. In this case, it is best to replace the diet with sources of B12. This is a good option for those who like mushrooms. A B12 booster can include B12-rich shiitake mushrooms for a tasty lunch or dinner.
In a review of NCBI studies in 2017-18, it was found that 62% of pregnant women, 25-86% of children, 21-41% of adolescents, 11-90% of older adults in our country were deficient in this vitamin.
Cereals That Make Up for Vitamin B12 Deficiency
Vegetarians should always be mindful of their B12 intake. It is a vitamin that is very important for the body and it can be deficient in those who do not eat non-vegetarian food. You can also get vitamin B12 from dairy products. On some occasions, mushrooms, pulses with skins can meet the requirement of B12.