Consuming the right amounts of vitamins and minerals are important for healthy living. That's why most of us make a conscious choice of eating healthy food to remain fit. One such essential component is vitamin B12. But the natural sources of vitamin B12 are mostly animal-based food items. So, the only challenge here is that you may find yourself in a difficult situation if you are a vegetarian. But worry not. Nutritionist Pooja Malhotra states the importance of vitamin B12 in her latest post.
In the caption, Pooja mentions,
“Vitamin B12 is an essential vitamin for the cells. Its deficiency causes pernicious anaemia. Animal foods naturally contain B12; meats, eggs, dairy are very good sources."
She further told that plant-based foods don't contain B12 naturally hence vegetarians (and particularly vegans) must make sure they get their Vit B12 from food sources and if required, take a supplement as well.
According to the nutritionist, the sources of vitamin B12 for vegetarians include dairy products, mushrooms, fermented foods like kefir, yoghourt, miso, kimchi, tempeh, pickles, sauerkraut, sprouts, idli, dosa and even nutritional yeast.
Prior to this, Pooja Malhotra highlighted the benefits of zinc and stated its sources as well. She suggested that zinc can be obtained from meat, legumes, peanuts, pumpkin seeds, shellfish, sesame seeds, pine nuts, cashews, eggs, cheese, and potatoes. In the caption, she explained that zinc is an important trace element that is required by the immune system. It is helpful when it comes to healing wounds, supporting the thyroid gland, and maintaining the vision and supporting metabolism. She said,
“It's required in trace amounts and the recommended daily allowance is 10 mg per day.”
Not just vitamin B12 or zinc, Pooja Malhotra threw some light on the importance of calcium as well. She stated,
“Calcium is essential for the health of our bones & teeth, also performs several other important functions. The best-known food sources are dairy products.”
However, if you are allergic to dairy products or doesn't have them, you can place your trust in some non-dairy products for their calcium intake. These products include soy milk, tofu, broccoli, beans, almonds, sesame seeds, chia seeds, dried figs, edamame, kale, and mustard greens, added Pooja.
Hence, it's important to make healthy choices when it comes to your food.
Vitamin B12 In More Detail
Vitamin B12 is a water-soluble vitamin playing an important role in cell metabolism. B12 consists of a small group of compounds called the cobalamins and is important for healthy blood and growth, child development, and helps to keep the eyes, brain and nervous system functioning normally.
B12 is synthesised in nature by micro-organisms. Animal-derived foods are a primary source because animals eat other animal food, they produce B12 internally due to the intestinal bacteria (not present in humans), and they eat food contaminated with bacteria.
Diets which exclude all animal products need to ensure that they obtain their recommended daily intake from fortified sources or supplements.
Functions of Vitamin B12
The primary functions of vitamin B12 are for:
The formation of red blood cells
Cell division
Nerve structure and function
The maintenance of normal blood homocysteine levels, together with folate and vitamin B6 (raised levels are a risk factor in cardiovascular disease).
The intrinsic factor is needed for the absorption of B12 in our bodies and is mainly secreted from gastric parietal cells. A lack of this can cause B12 deficiency. The deficiency of B12 is mostly due to inherited defects which result in malabsorption or the impaired transport of the vitamin within the body. A shortage of B12 can cause anaemia and neurological damage. B12 is also essential to the growth and development of a baby. The amount of B12 in the diet is of special concern for the elderly because deficiency occurs more frequently in older people. Disorders relating to B12 malabsorption are usually treated by repeat injections or oral supplementation.
Vitamin B12 can be stored in small amounts by the body, predominantly in the liver. The normal amount stored is 2-3mgs in adults, which is sufficient for 2 to 4 years. According to the British Nutrition Foundation, dietary deficiency is rare, but it can sometimes occur in vegans who obtain virtually no B12 in their diet.
The main foods which provide vitamin B12 are derived from animals, such as dairy products and eggs. For people not eating any animal products, yeast extract and other fortified/supplemented foods such as breakfast cereals, soya milks, soya/veggie burgers, and vegetable margarines are all good sources.
Vegetarians and vegans should always be mindful of their B12 intake. This is a vitamin that is very important to the body and may be lacking in those who do not eat meat. Make sure you discuss ways to add B12 into your diet with your doctor and get your levels monitored regularly to maintain optimal health.
You may decide to take a supplement to make sure you get enough vitamin B12. These are available to purchase online. Sources:
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