New Delhi:- Due to lack of nutrients in the body, the risk of stress, insomnia and anemia increases, the effect of which is also visible on the skin and hair. In such a situation, nutrients are required to maintain proper functioning of the body and one of them is Vitamin B12.
It is a water soluble vitamin, which maintains proper muscle health and increases the amount of red blood cells. This vitamin, which provides many benefits to the body, increases the absorption of nutrients in the body. Let us know why Vitamin B12 is important and how its deficiency in the body can be compensated.
Why is Vitamin B12 important for the body?
Due to irregular eating habits, deficiency of Vitamin B12 complex in the body increases. This reduces the production of red blood cells in the body, which increases the risk of anemia. Due to this, the flow of oxygen in the body is disrupted, which affects the functioning of the body. According to experts, its daily intake should be 2.4 micrograms. This keeps the nervous system proper.
Vitamin B12 is available from these foods
spinach
Consumption of green leafy vegetables is beneficial to provide proper amount of nutrients to the body. The amount of Vitamin A, B, C and fiber present in it provides nutrition to the body. It also strengthens the digestive system. Apart from this, consumption of spinach also provides plant based compounds like lutein, nitrate and zeaxanthin in the body.
Coconut
By including coconut in your daily diet, the body gets Vitamin B. By consuming it, the body gets calcium, selenium, sodium, magnesium and phosphorus. Consumption of coconut increases the amount of red blood cells in the body, which reduces the risk of many diseases. This provides iron and folate to the body, which keeps the digestive system proper.
Curd
Curd contains good bacteria, the body gets anti-inflammatory properties from it. Due to this, the digestive system remains proper and body functioning remains smooth. The body gets 16 percent Vitamin B12 from 170 grams of low fat curd. Consuming curd during summer season also provides relief from mouth ulcers.
Fig
By including figs in the diet, the body gets Vitamin B12. Through this the body gets fiber, calcium and potassium. Figs keep the nervous system healthy and the body gets proper amount of nutrients.
fortified food
Fortified foods such as almond milk, soy milk and cereals are the main sources of vitamin B12 for vegetarians. Fortified cereals include whole wheat, barley and bran. This provides the body with Vitamin B12. Iron, folate and vitamin A are also available.
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