WHY VITAMIN B12 IS NEEDED IN OUR BODY
Vitamins are a group of substances that are needed by human cells to function normally. It provides growth and development of these cells. Vitamin B12 is one of such nutrient which is actually needed in our body to keep nerves and red blood cells healthy. It plays a vital role in the composition of DNA, the genetic material in all cells. Its deficiency can lead to a type of anemia popularly known as megaloblastic anemia that makes people tired and weak.
So to avoid its deficiency the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, you can safely take higher doses. It is important to note that our body absorbs only as much as it needed, and any excess of vitamin B12 consumed passes through your urine. Your body is capable of storing several years’ worth of vitamin B-12, deficiency is rare. However, if you follow a vegetarian or vegan diet, you might be prone to deficiency because plant foods don’t contain vitamin B-12.
Early Signs of Vitamin B-12 Deficiency
It is usually advised by the doctors not to take this vitamin B12 deficiency lightly, less than normal range of vitamin B-12 can lead to a severe consequences for a person’s health.Most common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing.
The most common signs of a vitamin B-12 deficiency include:
A person who is experiences these symptoms should make an appointment with their doctor. The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.
WHAT TO EAT TO GET SUFFICIENT VITAMIN B12 WITHOUT DEPENDING ON THE SUPPLEMENTS AND ELIMINATE ITS DEFICIENCY
Vegetarians and vegans must take particular care to consume enough vitamin B-12, as it is mainly found in meat, eggs, and dairy products. Therefore, it is more likely a vegan or vegetarian will develop a vitamin B-12 deficiency. The only scientifically proven way for vegans to reach these levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods commonly include plant milks, soy products, breakfast cereals, and nutritional yeast.
For vegetarians looking to increase their vitamin B12 intake, there are a variety of options. Some good choices for B-12 include:
yogurt
It is mostly misunderstood by curd or dahi but actually curd or dahi is a dairy product which is made by curdling milk with edible acidic substance like lemon juice, vinegar and even curd itself whereas yogurt, on the other hand, is created by bacterial fermentation of milk. To make yogurt, yogurt culture consisting Lactobacillus bulgaricus and Streptococcus thermophiles is used.
low-fat milk
Reduced-fat milk and skim milk is known as low-fat milk which have fewer calories and higher amounts of vitamins than whole milk (thanks to fortification). They also have less saturated fat, which has been shown in studies to raise your “bad” cholesterol and put you at a higher risk for heart disease.
fortified plant-based milk
Fortified plant milks have vitamins and minerals added to them which usually make them have a similar nutritional value to cows milk.
cheese
Types of cheese containing vitamin B12 are Feta, Gouda, Gruyere Cheese , Brie, Cheddar, Fontina cheese per 50g (1 ½ oz) contains 0.8-0.9 (mcg) of Vitamin B12.
Fortified cereals
Fortified foods contain added vitamins and minerals that aren’t naturally present in them. Fortification is usually meant to improve people’s levels of particular nutrients and is common for foods that adults and children typically eat, such as grains, milk, and juice.
Nutritional yeast
Nutritional Yeast is a new ingredient you can easily find it in most health food stores, and in jars at well-stocked markets or are available online. You can use nutritional yeast the same way you would a grated cheese. Sprinkle it over anything from salads and roasted veggies to pasta and rice for a subtle, savory flavor boost. It is very popular in the vegan world because it is dairy-free yet has a very cheesy flavor.
To know the range for Vitamin B12 to be considered normal is given below
Normal Range
The normal range for vitamin B-12 in the blood is between 200 and 900 nanograms per milliliter (ng/mL). People at the lower end of this range may require follow-up testing, especially if they have symptoms.
Low Range
Levels of vitamin B-12 are low if they are below 200 ng/mL. This result suggests a vitamin B-12 deficiency, pernicious anemia, or an overactive thyroid. People with low vitamin B-12 levels often experience neurological symptoms.
High Range
An abnormally high vitamin B-12 status is anything over 900 ng/mL. This result may suggest liver or kidney problems, diabetes, or certain forms of leukemia.
The result ranges vary from one laboratory to another, so it is important to discuss the results and their meaning with a doctor.
