These effective food items are not supplied with vitamin B12 deficiency medicines.
Vitamin B12 is very important for our health, because many diseases occur in the body due to its deficiency as well as the lack of vitamin B12 can also make you not only physically but also mentally ill. Regardless of its deficiency you can be affected by many gas and stomach issues. Vitamin B12 deficiency can cause blood loss in the body, digestive system disorders and weakness. Appetite loss and constipation may occur, too. So vitamin B12 is very important for the body’s health.
Our body is not producing vitamin B12 itself, so it is essential for us to take plenty of vitamin B12 in our diet. Vitamin B12 strengthens our nervous system by separating red blood cells, and provides energy to the body. Therefore include certain items in the diet that are healthy sources of vitamin B12.
You need to take nutritious food to fulfill your Vitamin B12 deficiency. You should take milk into your diet. You’ll get 20 per cent of the vitamin B12 you need every day in a glass of milk. Yogurt also contains a large amount of vitamin B12. You should eat yogurt every day to fulfill the vitamin B12 requirement in your diet. For yogurt, you’ll get 51 to 79 per cent. You can also include cheese and paneer in your diet as paneer is rich in vitamin B12 and you can get 36 per cent of the vitamin B12 you need in thirty grams of cheese.
The body requires various quantities of vitamin B12 depending on age, Children aged one to three require 0.9 micrograms of vitamin B12 daily. Whereas children aged four to eight require 1.2 micrograms of vitamin B12 every day. Children between 9 and 13 years old need 1.8 micrograms of vitamin B12 per day. Adults require 2.4 micrograms of vitamin B12 per day at the same time. Pregnant women need 2.6 micrograms of daily vitamin B12.
What are the Best Vitamin B12 Sources?
Animal products including meat and dairy, are the best source of vitamin B12.
Depending on your age and gender, Australian Dietary Guidelines recommend eating 1 to 3 serves a day of lean meat, poultry, fish or eggs. The recommendations also suggest 1 to 4 dairy servings a day, depending on your age and sex.
The following foods will help you get vitamin B12:
- clams
- mussels
- crab
- salmon
- beef
- chicken
- eggs (full)
- milk
Through their normal diets most Australians get more than enough vitamin B12. It is processed in your liver if you eat more than you like, which can be used later.
Vegetarians can take some vitamin B12 from dairy products and eggs. It used to be believed that vitamin B12 included plant foods such as mushrooms, spirulina, tempeh and miso, but this is not true.
The only way vegans can get enough is to eat foods that are fortified with vitamin B12 or to take an extra. Foods fortified with vitamin B12 in Australia include some soy milk, yeast spread, and vegetarian meat alternatives such as burgers and sausages made from soy.
Can you take supplements of Vitamin B12?
You can speak to your doctor about taking a vitamin B12 supplement if, for example, you don’t have enough B12 in your diet if you’re vegan or stop feeding stuffs. It is very important for vegan and vegetarian women who are pregnant or breastfeeding to have sufficient vitamin B12 to reduce the risk of developing a vitamin B12 deficiency on their baby. You may also need a supplement if, for example, you have a problem with your gut or an autoimmune condition, you can not absorb enough vitamin B12 from the food. Your health care provider can order a blood test to see if you have enough B12 in your body.
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