Poor Nerve Health
Vitamin B12, also known as cobalamin, is essential for nerve tissue health, brain function, and the production of red blood cells. But many people are not getting enough of this nutrient.
Vitamin B12 deficiency is extremely common in India, reveals a survey by Heal Health and Hansa Research, and supported by Procter and Gamble Health. Deficiency of B vitamins can lead to nerve damage, but more than over 60 per cent of Indians are not aware of this issue and ignore early signs of poor nerve health that include dizziness, muscle weakness and feeling of pins in limbs – the survey stated.
Experts warned that the nerve damage caused by Vitamin B12 deficiency may become permanently debilitating.
Our Body Can’t Make Vitamin B12 On Its Own
Like most vitamins, B12 can’t be made by our body. You have to get it from food and supplements. Also, our body can’t store vitamin B12 for a long time, and so we need to eat foods high in this nutrient on a regular basis. “… While some people don’t consume enough vitamin B12 to meet their needs, others can’t absorb enough, no matter how much they take in.
As a result, vitamin B12 deficiency is found to be relatively common, especially among older people,” said Dr Satish Khadilkar, Dean and HOD Neurology, Bombay Hospital Institute of Medical Sciences, as quoted by IANS. Dr Mangesh Tiwaskar, Honorary General Secretary, Association of Physicians of India, pointed out that understanding which nutrients nourish the nervous system can help reduce risk of nerve-related problems.
The survey also found that many people relied upon vegetables and fruits for vitamin B12, which are not a good source. Listed below are five foods that are rich in vitamin B12:
Animal Liver And Kidneys
Liver and kidneys, especially from lamb, veal and beef, are very high in vitamin B12. 100-gram serving of lamb, beef, or veal liver can provide up to 3,500% of the Daily Value (DV) for vitamin B12, while the same serving of kidneys provides up to 3,000% of the DV. Grilled beef steak is also an excellent source of vitamin B12.
Fish
Fish is a super nutritious food as it is a great source of nutrients like protein, vitamins, and minerals. Sardines, Tuna, Salmon and Trout contain high concentrations of vitamin B12. Fish is also a rich source of omega-3 fatty acids that are good for your heart.
Milk And Dairy Products
Milk and dairy products like yogurt and cheese are great sources of protein and several vitamins and minerals, including vitamin B12. One cup of whole milk contains about 46% of the DV for vitamin B12 and one large slice (22 grams) of Swiss cheese can provide about 28% of the DV.
Eggs
Eat whole eggs instead of just their whites as studies have shown that egg yolks contain higher levels of vitamin B12 than egg whites. In addition, researchers say vitamin B12 in egg yolks is easier to absorb by the body.
Fortified Cereal And Non-dairy Milk
Vegetarians and vegans can go for cereals and non-dairy milk fortified with vitamin B12. Fortified nutritional yeast another good option to increase your vitamin B12 intake.
