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by Bhawna Roy,
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Vitamin B12 is considered to be one of the better nutrients that is able to provide for some of the body's most valuable functions such as nerve-endings, the production process of Red Blood Cells and even the synthesis of DNA. However, one very important factor to take note of is that vitamin B12can only be found in animal-based food sources and products.
This is a massive problem for India due to a majority of its populace all being vegetarians because of their beliefs and religions. Cobalamin, as it is known differently, needs to ingest at least 2.4 mcg on a daily basis for it to have any effect on the body. It is used for the generation of DNA and keeping nerve cells healthy and active, and while Vitamin B12-rich vegetarian foods are sparse in India, there are still a handful that can be consumed in India.
The body can not function without proper consumption of vitamins and minerals, and among the vitamins present in the body, there are around 8 of them that are under the "B" Vitamin Subgroup, with Vitamin B12 being its most popular option and choice. This is because of what contents are present within the nutrient; large amounts of Cobalt, Carbon, Oxygen, Phosphorus, and Nitrogen.
Vitamin B12 supports mood regulation, prevents anemia, and may reduce the risk of certain birth defects, helps the improvement of both the heart and bones, and lowers the chances of aging issues. In case an individual is feeling or experiencing something entirely different than what was stated above, then that individual might have contracted Vitamin B12 deficiency.
There are also some other ways and signs that can be noticed that might indicate a lack of Vitamin B12 in the body, such as:
- Diarrhea
- Nausea
- Headache
- Fatigue or feeling of lethargy
While many animal based items do have a lot of vitamin B12 present in them and most vegans and vegetarians mostly have dairy and plant based sources, there are still a handful of Vitamin B12 food items that have more than enough of the nutrient to provide for the body.
1.) Milk and Cheese - Milk is stated to be the best source of calcium in the world. Alongside calcium, Vitamin B12 is also contained in it, making it a very solid food item for getting some much needed vitamin B12 in the body. Swiss Cheese is also notable for having quite a bit of vitamin B12. Having around 250 ml of milk a day and 50 grams of Swiss Cheese contains roughly about 1.5mg of Vitamin B12.
2.) Paneer - There have been several studies that have stated that paneer contains 20% of the necessary vitamin B12 needed for a day. Luckily, paneer is a very popular food item in India and is also considered by most Indian vegetarians to be optimal for receiving vitamin B12 in India. One hundred grams of paneer can have up to 0.8 grams of Vitamin B12.
3.) Yogurt - Yogurt has been proven to contain a lot of anti-inflammatory properties inside. This along with its cooling nature makes it an extremely popular option for Indian vegetarians looking for Vitamin B12. Approximately 170 grams of yogurt contains 16% of the necessary vitamin B12 needed for the daily intake.
4.) Eggs - While eggs do fall under non-vegetarian foods, there are still a large chunk of Indian vegetarians who eat at least one egg a day. An egg, specifically a hard boiled one, has about 25% of the necessary vitamin B12 that is required for daily consumption. There are also some studies that state that the egg yolk holds a higher percentage of Vitamin B12 than the egg whites.
5.) Fortified Foods - Certain food items such as almond milk, soy milk, and even cereals are considered to be rich and full of vitamin B12 for vegetarians. Some cereals contain wholegrains and oats, which are a great source of vitamin B12.
6.) Shiitake Mushrooms - Although not containing as much vitamin B12 as the other vegetarian foods in the list, Shiitake Mushrooms still have a decent amount of vitamin B12 present in them. make sure to cook them correctly and with other vegetables and some cottage cheese as well for some quality vitamin B12.
7.) Tempeh - Tempeh is a fermented soybean bread that has some similarities to tofu, but it is not the same. It contains a good amount of Vitamin B12 in it and can also ease digestion in some cases.
8.) Whey Powder - This insanely popular protein powder is a very surprising source of Vitamin B12. Around 32 grams of Whey powder can fill 8% of the daily intake of vitamin B12.
9.) Nori - This seaweed is mostly found wrapped around sushi, and is a great source of vitamin B12. Vegans can find these sheets of seaweed in grocery stores across the country and can be used in sandwiches as well.
10.) Fruits - Lastly, fruits have been known to have bits of Vitamin B12 in them for quite a long time. Apples, oranges, kiwis, and even some dry fruits such as almonds, cashews, and peanuts are some of the best sources of vitamin B12 in fruits.
The average intake for an individual when it comes to vitamin B12 varies due to the age, gender and whether or not that individual is pregnant or not. Down below are some ages and their recommended vitamin B12 values.
- 0-6 months - 0.4mcg
- 7-12 months - 0.5mcg
- 1-3 years - 0.9mcg
- 4-8 years - 1.2mcg
- 9-13 years - 1.8mcg
- 14 years and above - 2.4mcg
- Pregnancy - 2.6mcg
- breastfeeding - 2.8mcg
Any deficiencies with Vitamin B12 are more than often prevalent and can also severely affect the physical and mental health of said individual. Taking a vitamin B12 tablet or supplements can help the body compete against the deficiency. Some signs can make themselves known very quickly, such as:
1.) A recurring feeling of weakness.
2.) An unexplained loss of appetite.
3.) very pale skin color being visible.
4.) Experiencing difficulty in walking.
5.) Various problems in digesting food.
6.) Having a severe lack of concentration regularly.
7.) Varying degrees of fatigue and lethargy throughout the day.
8.) Extreme mood swings and constant depression
9.) feeling very sleepy and drowsy during work hours.
10.) Have very short breaths and feel restless.
Vegetarians and Vegans alike have a very limited amount of vitamin B12 foods that are available to them, especially in India, as the most amount of Vitamin B12 supplements are usually found in non-vegetarian food items such as meat, fish and other such foods. Luckily, there are also some vitamin B12 rich foods suitable for vegetarians as well, those being milk, nuts, fruits, paneer, yogurt, and mushrooms as well. Ensuring the proper health for both vegans and vegetarians through vitamin B12 supplements and tablets can also boost their health as well.