Vitamin B12 is known to be a very essential micro-nutrient needed for various bodily functions. Ironically, along with vitamin D deficiency, vitamin B12 stands as one of the most common nutritional deficiencies in India. It is estimated that over 650 million people have a vitamin B12 deficiency. As the powerhouse of energy, vitamin B12 plays various roles, from DNA synthesis to the prevention of anemia. Some important benefits you get from vitamin B12 are;
Forms RBC (red blood cells)
Prevent anemia (megaloblastic anemia)
Good for bone health
Eye problems related to ageing
Mood enhancer and deals with depression
Improve heart health
Makes up DNA
The daily required dose of vitamin B12 is 2.4 mcg, slightly higher in pregnant and lactating females at about 2.8 mcg (Source: National Institutes of Health). Vitamin B12 is quite beneficial for woman health.
Sources of Vitamin B12 (cobalamin)
Often, it becomes out-of-mind work for vegetarians to decide what to eat to get enough of vitamin B12 they need. Because the rich source of vitamin B12 is found in meat and fish, its not the only source! In this article, we will tell you 7 vegetarian sources to get enough vitamin B12. To some extent, the article can be helpful to vegans as well.
Let’s discuss what are the best options to get Cobalamin;
Spinach
Green leafy veggies such as spinach and related vegetables are good sources of vitamin B12 for vegetarians. It can be consumed in salads, soups, curry, and smoothies. It is way too good for eye health.
Yogurt
Regularly concentrated yogurt is potent with protein and vitamin B12. It also contains probiotics. If you are a vegetarian, add yogurt to your daily diet. It can be consumed with any meal or enjoyed just like that with jaggery. You can add fruits or cut vegetables as a salad to make your cup of yogurt more nutritious.
Beetroot
We know beetroot is not a favorite vegetable, but it's so beloved by your body, skin, and hair. You can get a good amount of vitamin B12 from beetroot. You can eat it as juice, curry, in salads, or as halwa. Not only vitamin B12 but you get iron, potassium, fiber from beetroot. Regular consumption of beetroot can make your hair grow faster, your skin healthier and glowing, boost blood circulation, and enhance stamina.
Cow’s Milk and dairy products
Unless you are lactose intolerant, vegan, or have any kind of allergy to milk or milk products, you can rely on cow’s milk to fulfil your daily need for vitamin B12. Cow’s milk contains protein, calcium, phosphorous, and potassium. You can also have cheese for vitamin B12.
Tempeh
Tempeh is a fermented soybean cake. It is similar to tofu and rich in vitamin B12. It can be consumed as part of curries or soups.
Vitamin B12 in Supplements
You can also meet your daily vitamin B12 requirement by adding a multivitamin supplement that has vitamin B12 and other B vitamins. Tuskca Mulivitamin is one such multivitamin supplement with 27 crucial vitamins and minerals. It's in an effervescent form of tablet, hence quick to absorb and a tasty option to have your daily vitamins and minerals.
Fotified cereals
This is the greatest way for vegetarians and vegans to get vitamin B12. Cereals fortified with vitamin B12, folate, iron, and vitamin A include bran and whole wheat oats. Regular consumption of fortified cereals aids in the rise of vitamin B12 levels in the body.
Vitamin B12 Deficiency
You don't see any symptoms if there is a mild B12 deficiency. However, if untreated, it can impact your body gross. The symptoms of vitamin B12 deficiency are leading to weakness, tiredness, dizziness, heart palpitations and shortness of breath, pale skin and a smooth tongue or may be mouth ulcer. It can also lead to constipation, diarrhoea, loss of appetite, or gastritis.
Definitely, there are numerous non-vegetarian sources that are rich in vitamin B12, but it's not true that only non-vegetarian foods contain vitamin B12. If you are a vegan or vegetarian, you don't need to struggle to fulfil your vitamin B12 requirements. There are food sources and nutritional supplements to get sufficient vitamin B12. So no worries!
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