Tired, lazy, or experiencing cognitive slowdown? You’re not alone. Nearly 47% of Indians suffer from B12 deficiency, and the majority of them are vegetarians or vegans. Why? Vitamin B12 is mainly derived from animal products, making it challenging for plant-based eaters to meet their B12 daily requirement.
So, how can you bridge this nutritional gap? How can one effectively increase the intake of vitamin B12 within the body? It is time to discover the world of vitamin B12-rich foods, why it matters, and how one can combat deficiency naturally.
What is Vitamin B12, and Why is it Important?
Vitamin B12, also called cobalamin, is a water-soluble vitamin that is required to maintain body health in general. It supports:
● Energy Production: Assists in the breakdown of food into energy, making you more productive in the day.
● Brain and Nerve Health: Aids in healthy nerve function and improves memory, alertness and concentration.
● Red Blood Cell Formation: Helps to prevent anemia by enhancing the formation of healthy red blood cells in the body.
● Bone Health: Lower the chances of getting osteoporosis by helping the body to maintain its bone density.
What is the Daily Requirement for Vitamin B12?
For an average adult, the B12 daily requirement is about 2.4 micrograms. Women who are pregnant or breastfeeding may require a little more of it. Though this might sound like a small number, even slight deficiency impairs energy levels, alters mood, causes chronic diseases such as nerve damage or memory loss.
Signs of B12 Deficiency
Are you aware of the signs of B12 Deficiency? Some common symptoms include: ● Constant tiredness or fatigue
● Weakness or dizziness
● Sensations of pricking or numbness in hands and feet
● Pale or yellowish skin
● Lack of focus or commonly referred to as ‘Brain Fog’
If you observe such symptoms, then it’s essential to act quickly to meet your B12 daily requirement.
Vitamin B12 Rich Food Options
Though vitamin B12 is sourced directly from animal-based foods, vegetarians and vegans can also choose foods that are fortified with it. Here’s a list of foods to help you boost your B12 levels:
For Non-Vegetarians
● Eggs: Eggs, especially yolks, are rich in B12.
● Fish: Some of the best sources include salmon, tuna, and sardines. ● Meat: Chicken, beef, and liver are some of the richest sources of B12. ● Dairy Products: Dairy products such as milk, cheese, and yogurt are preferable for consumption.
For Vegetarians and Vegans vitamin B12-rich food consists of:
● Fortified Foods: Some breakfast cereals, plant-based milk (almond, soy milk for example), and nutritional yeast contain added vitamin B12.
● Mushrooms: For instance, shiitake mushrooms contain insignificant levels of B12.
● Seaweed and Algae: Options like spirulina may provide limited B12. Even if you are a vegetarian or vegan, you may find it hard to consume B12 in the required amount every day. Supplements such as Rasayanam Vitamin B12 can bridge such a gap effectively and naturally.
Facts About Vitamin B12
➔ Vitamin B12 is the largest vitamin and is constituted of a complex structure. ➔ Fascinatingly, it takes five years or so for your body to store vitamin B12 in the liver.
➔ A deficiency in B12 is often mistaken for aging, as symptoms like fatigue and memory loss overlap.
FAQs About Vitamin B12
Q: Can I get enough B12 from plant-based foods?
A: As mentioned earlier, the naturally occurring vitamin B12 is almost absent from plant foods. For vegetarians and vegans, the best available choices include fortified foods and supplements.
Q: Is B12 deficiency common in India?
A: Yes, as people in India have a tendency to be vegetarian to a large extent, they are likely to be deficient in vitamin B12.
Q: Can B12 deficiency lead to serious health issues?
A: If not treated it may lead to anemia, nerve damage, memory loss and other complications.
Q: Are supplements safe for daily use?
A: Of course, supplements like Rasayanam Vitamin B12 are safe to use and they work best when they are consumed in accordance with the right prescription.
Conclusion
Maintaining your B12 daily requirement is essential for a healthy body and mind. Though a diet rich in vitamin B12 is recommended for everyone, most Indians, including vegetarians and vegans, find it difficult to get their daily doses. The good news is that there is a quick, efficient way to get it done.
Rasayanam Vitamin B12 is your first step to the new you, the healthier and more vitalized you. It’s an ayurvedic, scientific, purely vegetarian, modular preparation developed by doctors after decades of research. In comparison with chemical-based products, it is the natural solution to solve the B12 deficiency problem and to improve
your condition, just take two capsules daily, after a meal or as directed by your healthcare professional, for sharpening the brain and nerve function, memory enhancement and for strengthening the bones.