From our side we always try to adopt a balanced and nutritious diet. Well all Vitamins and micro-nutrients are essential for our good health, but vitamin B-12 is one such element, lack of which is much more detrimental for our health. Let us understand how it is important to our health:
Vitamin B12 is one of the most important element needed by the body. Some of its most important functions include:
- Helps in making and repairing DNA found in our cells.
- Aids in creation of some elements of Brain, spinal cord, and in building of our red blood Cells.
- It also aids in creation of diverse kind of proteins required in different parts of our bodies.
Absorption of this particular Vitamin takes place in our intestines. There exists lacto bacillus, which helps in the absorption of B-12. And after that, it is stored in the Liver. Liver then sends this particular Vitamin to different parts of the Body, which are in need of it.
Sources of Vitamin B-12
Now the question arises, what to include in our diet, to prevent the deficiency of Vitamin B12. We are enclosing here the list of sources for both Vegetarian and non Vegetarian people, in which this particular Vitamin is found:
For Vegetarian People:
Although, Vegetarians need to be much more careful in making selection of their food choices, as this particular vitamin is found in limited vegetarian sources. Major sources of vitamin B-12 includes milk, yogurt, cheese, butter, soy milk or tofu. Besides this, Vitamin B-12 is primarily found in soil. So the root vegetables, such as potatoes, carrots, radishes, turnips, beetroot etc. also contain this in good amount. The multigrain bread and whey protein powder are also good sources of vitamin B12. If we mix 100gm of way protein powder in 1kg of flour, then it is sufficient to nurture an individual with the required amount of vitamin B12 in his diet.
For Non – Vegetarian people
For Non – Vegetarian people, the sources like eggs, fish, red meat, chicken and sea foods are rich in vitamin B-12, but their high intake may increase the cholesterol level in the body. So Non vegetarian people are always advised to keep their intake limited and in moderation.
Note: On an average, we require 2.4 micro-grams of vitamin B-12 per day, which vegetarians people generally get from: 2 glasses milk, 2 cup yogurt, 100 grams cheese, 4-5 chapattis made especially from multigrain flour, 4-5 multigrain bread, oats and biscuits intake. Non – Vegetarian people should consume a boiled egg for breakfast, lunch and dinner. In addition to it the two Pieces of chicken or fish should be taken.
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