Vitamin B12 is a key nutrient that plays an impotant role in the human body. It helps with the production of red blood cells and keeps the nervous system functioning properly. Do you know a portion of the population is not getting enough of this vitamin which leads to vitamin B12 deficiency? Vitamin B12 is one of the eight B vitamins that play a role in our body systems. It’s a water- soluble vitamin that is involved in cell metabolism and the production of DNA. Here we are to see about the vitamin B12 rich – vegetarian foods.
HEALTH BENEFITS OF VITAMIN B12
INCREASES ENERGY
The key role of vitamin B12 in the human body is energy production. It helps to produce red blood cells, which carry oxygen throughout the body. This high flow of oxygen helps you to decrease the fatigue level.
IMPROVES THE HEALTH OF THE NERVOUS SYSTEM
Vitamin B12 is very essential for the health of the nervous system. This vitamin helps to keep the nerve cells functioning properly and can also prevent neurological conditions such as dementia and Alzheimer’s disease. Cobalamin also known as vitamin B12 is essential for making myelin sheathe, which is a fatty substance that covers and protects the nerves in the nervous system, and helps them to communicate. Studies say that vitamin B12 were lower in patients with Alzheimer’s disease when compared to healthy persons.
HEALTHY HEART
Studies say that those found with low levels of vitamin B12 are at a higher risk of heart disease. Homocysteine is an amino acid that has been linked to an higher risk of heart disease. Vitamin B12 helps to keep levels of homocysteine to a minimum.
KEEPS OUR SEROTININ LEVEL BALANCED
B12 helps the brain to make serotonin,a neurotransmitter which regulates your mood and makes you feel good, thus decrease symptoms of depression. Studies say that vitamin B12 deficiency may contribute to the development of depression.
PREVENTS CANKER SORES AND SWOLLEN TONGUE
If you get small yellow or white ulcers inside the mouth,then this may be the sign of B12 deficiency. If you have swollen or inflamed tongue,the tongue may look smooth because the taste buds stretch out and disappear. This is known as Glossitis and can affect the way eat and speak. Vitamin B12 helps to heal this issue by increasing blood flow and nerve communication with the tongue.
PREVENTS MACULAR DEGENERATION
Macular degeneration is a condition that affects the retina and can lead to blindness. It is the leading cause of vision loss in adults. One study showed that those with high levels of vitamin B12 were at a lower risk of developing the condition.
PREVENTS BIRTH DEFECTS
Researchers found that the foetus requires vitamin B12 from the mother during pregnancy in order for the brain and nervous system to adequately develop. Studies say that if the mother is deficient, the foetus would also be deficient, which can lead birth defects and potentially increase the risk of a miscarriage.
VITAMIN B12 RICH – VEGETARIAN FOOD
- FERMENTED RICE
Since ancient days,fermented rice is an important part of the Indian diet. Farmers in rural India, start their day with overnight soaked leftover fermented rice.Research have shown that presence of micronutrients like B complex, vitamin K, calcium, iron, magnesium, potassium and selenium increases drastically in rice after undergoing the process of fermentation. It is a good source of Vitamin B6 and B12 which is very rare in normal diet.
- SPROUTS
Sprouting grains also naturally increases the presence of Vitamin B12 in them. For vegetarian lovers, Vitamin B12 can be boosted consuming these grain sprouts regularly. Sprouts are the premature growth of a plant from a germinated seed. Sprouting increases the vitamins and mineral content,particularly B complex vitamin increases 5 to 10 times more. Sprouted ragi,moong ,beans do contain enormous vitamins.
WHEATGRASS – Wheatgrass, the common wheat plant is called wheatgrass, when it has got freshly sprouted leaves. Fresh wheatgrass juice contains 80µg/100ml of vitamin B12. This can fulfil your quota of B 12 for a month. You can consume it once in a while. It is good to take it once or twice a week.
- MILK
One cup or 240 ml of whole milk supplies 18% of the RDI for vitamin B12. Studies have shown that the body absorbs the vitamin B12 in milk and dairy products better than the vitamin B12 in beef, fish or eggs. A study in over 5,000 people showed that dairy was more effective than fish at increasing vitamin B12 levels. In low-fat milk, 1 cup contains 1.2 micrograms of vitamin B12.
- YOGHURT
If you consume dairy foods, eating yogurt regularly offers a good way to get more vitamin B-12 into your diet. Yogurt, are an excellent source of vitamin B12 and daily intake can help to prevent vitamin B12 deficiency, which is associated with serious health problems.One cup of yogurt/Dahi gives us nearly 25% of the recommended Vitamin B12 intake. B12, a water-soluble vitamin helps in healthy functioning of our metabolism and nervous system.In low-fat yogurt, 8 ounces contain 1.2 micrograms of vitamin B12.
- CHEESE
Being a good source of vitamin B-12, cheese also provides complete protein, bone-building calcium and vitamin A. Swiss cheese is a vegetarian-friendly, which doesn’t use animal enzymes to form the cheese curds. Whole milk swiss cheese contains 0.9 micrograms of vitamin B12 per ounce(36% DV).
- PANEER
Paneer is a very healthy dairy product that is highly beneficial for the human body due to its exceptional nutritional profile. One hundred grams of paneer contains about 0.8 grams of vitamin b12. So, if you include paneer and some other dairy products like milk, you can quickly fulfill the intake of vitamin b12. In addition to that paneer is a vitamin b12 food source, it also maintain hormone balance in the human body.
- BRIDEGROOM RICE(MAPILLAI SAMBA RICE)
Bridegroom rice is one of the most popular rice varieties in Tamilnadu. Bridegroom rice ( Mapillai samba rice) is red in colour which contains rich in iron and zinc and it can helps for the production of haemoglobin and myoglobin. Short grain nutrient rich Mappillai samba rice is a good source of thiamin, niacin, vitamin B6, and vitamin B12. These nutrients help to boost your energy levels and promote healthy skin and hair. Samba rice is also a good source of magnesium, which helps to regulate moods and ease tension headaches.
- FOXTAIL MILLET
Foxtail Millet is high in Vitamin B12, which is necessary for a healthy heart, proper nervous system function, and healthy skin and hair growth. In addition to that,for type 2 diabetes patients, a diet rich in Foxtail Millet may enhance glycemic control and lower insulin, cholesterol, and fasting glucose. You can take this foxtail millet by making idlis and dosa in which fermentation process add its health benefits.
- CEREALS
Foods fortified with vitamin B12 can help you meet your daily intake requirement. These are a readily available source of B12 with high bioavailability for vegetarians and vegans. Fortified breakfast cereal is a great choice. Cereals often contain 25% of the DV per serving, though this varies between brands.
How much Vitamin B12 do we need?
- Infants up to age 6 months require 0.4 mcg
- Babies age 7-12 months require 0.5 mcg
- Children age 1-3 years require 0.9 mcg
- Kids age 4-8 years require 1.2 mcg
- Children age 9-13 years require 1.8 mcg
- Teens of age 14 require18: 2.4 mcg
- Adults require 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
THE TAKE AWAY
Vitamin B12 or cobalamin is a water-soluble vitamin, which is essential for a range of body functions including the production of healthy red blood cells (RBC) and neurological activity to elevate mood. It is mainly absorbed in the stomach and extra vitamin B12 is stored in the liver and can be used whenever the body needs it. Although B12 vitamin are said to be more in non vegetarians, here we have covered the possible vitamin B12 rich – vegetarian foods for vegetarians.