Vitamin B12, also called cobalamin, is highly important for the body. It plays an important role in the manufacture of red blood cells and DNA. The body itself cannot produce vitamin B12, so it requires cobalamin -rich foods to fulfill it.
Vitamin B12 deficiency can cause symptoms such as fatigue, weakness, shortness of breath, numbness or tingling in the hands and feet, yellowing of the skin, pain in the tongue or swelling, weight phenomenon, nausea, vomiting, diarrhea, constipation, flatulence, appetite, and dizziness. An adult requires 2.4 micrograms of vitamin B12 per day. You can get it by making some changes in the diet:
1. Eat fortified foods
Fortified foods are a great source of vitamin B12. A study by the National Institute of Health found that people who regularly consume fortified foods are better than those who do not consume it. When selecting fortified foods, read the label carefully to ensure that they provide sufficient amounts of B12.
2. Eat framnade foods
Foods such as cheese, dosa, and idli can also help increase the level of vitamin B12. These foods are made through a process that includes bacteria, and some of these bacteria can produce vitamin B12.
3. Eat non-vegetarian foods
Animal best foods such as chicken, fish, eggs and dairy products are rich in vitamin B12. According to a study published in the American Journal of Clinical Nutrition, regular intake of these foods can help maintain the level of vitamin B12 in the body.
4. Eat organ meat
Organ meats such as liver and kidney are especially rich in vitamin B12. A study in the Journal of Nutrition has shown that organ intake can be an effective way to increase the level of B12, especially for those who lack it.
5. Take the supplements carefully
If the deficiency of vitamin B12 becomes severe, it can be difficult to remove its symptoms only with diet. This problem is found especially in older and people with certain conditions. In such a situation, it may be necessary to take vitamin B12 supplements, but before taking it, consult a doctor. Because excessive amounts of vitamin B12 can also be harmful to health.
According to Vastu Shastra
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