How to Increase Vitamin B12 Naturally
Most people in India ignore Vitamin B12 deficiency. Most of the people face fatigue and weakness but do not try to know that there is deficiency of Vitamin B12 in the body. This vitamin provides many other benefits including our nervous system, formation of red blood cells and their safety, skin and hair care. If someone is deficient in it, then weakness, fatigue and other health problems start occurring. There is a shortage of it among many people in India because nowadays most of them like to eat vegetarian foods. Actually, other non-veg items including red meat contain more B12.
On the other hand, to fulfill this requirement through vegetarian foods, most of them are eaten fortified. In this article, we are going to tell you through which vegetarian things you can increase B12 or maintain its level at normal.
Important things related to Vitamin B12
The normal level of B12 in our body is 200 900 pg/mL. If it is less than 200 pg/mL then it is called deficiency. Whereas the level of 200-300 pg/mL is borderline in which it is important to pay attention to its deficiency. But if it is more than 900 pg/mL then it is called high level. This usually happens due to taking too many supplements. If the level of B12 in the body is low then symptoms like frequent fatigue, weakness, tingling in hands and feet, weak memory, hair fall and anemia are seen. Its deficiency is more in vegetarians. However, its deficiency also starts in those who take medicines for acidity or gas for a long time.
Increase B12 in the body with these vegetarian things
Senior dietitian Geetika Chopra says that dairy products can be useful to some extent for B12. But if these are also eaten in a fortified manner, best results are obtained. In fortified methods, vitamins or nutrients are added to the food.
drink milk
According to reports, cow’s milk contains about 1.1 micrograms of Vitamin B12, which can fulfill 45 percent of your daily intake. A normal person needs 2.4 mg B12 intake throughout the day. There is no morning or evening without milk in Indian homes because most of them are crazy about tea and coffee. In many homes, it is most important to sleep after drinking milk at night. Research has revealed that B12 present in milk is easily absorbed in the body. If you want, you can consume turmeric with it. Turmeric milk has anti-inflammatory, antibacterial and antiseptic properties.
Yogurt is very effective
It is said that low fat yogurt contains 0.6 to 1.0 mg B12. It keeps our gut health naturally healthy. Curd is definitely included in the plate of Indians. This is a fermented food, hence it also plays an important role in increasing B12. This is a probiotic food which reduces inflammation caused by B12 deficiency in the body. By the way, you can prepare any dish of fortified rice and eat it with curd. This will not only increase B12 intake but the body will also get many other elements.
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Paneer is also in the list
100 grams of home-made paneer contains about 0.7-0.8 mg of B12 and this is about one third of our daily intake. For protein, it is best to eat cheese because it contains about 18 to 20 grams of this element. Apart from B12, people who suffer from weak muscles should definitely eat this type of cheese.
Fortified Cereals
Fortified cereals eaten at breakfast contain about 1.0 to 2.5 mg B12. Research says that as much B12 can be consumed through fortified foods as from animal products. With the help of this type of food, every person can fulfill the nutrients as per his requirement. Nutrient deficiencies are common among Indians, but fortified foods have reduced the rate of anemia deficiency by 15 to 20 percent.
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