What is vitamin B12?
Vitamin B12, also known as Cobalamin, is one of the most complex and largest vitamins humans are aware of. B12 is essential for keeping metabolism active and the proper functioning of the brain. The deficiency of vitamin B12 can lead to numerous health complications like fatigue, depression, megaloblastic anaemia, brain damage, nerve damage, etc.
Vitamin B12 is different from other vitamins because it can only be produced by bacteria. The most popular and natural sources of vitamin B12 are animal products and a few vegetarian options. Loads of Vitamin B12 supplements are available in the market for people facing deficiency but they should be consumed only after medical advice.
Dietary Guidelines for Vitamin B12?
B12 is a water-soluble vitamin that is naturally present in some foods, added to rest, and also available as a dietary supplement and a prescription medication.
It is necessary for proper red blood cell formation, neurological function, and DNA synthesis
Vitamin B12 is naturally found in animal products including fish, meat, poultry, eggs, milk, and all kind of milk products.
Plant foods do not contain B12. For those who are vegetarians, fortified breakfast cereals are a readily available source of vitamin B12.
There are few nutritional yeast products that contain vitamin B12.
Fortified foods vary in formulation, therefore it is important to read product labels to know the added nutrients they contain.
What to Include?
One should eat fish and red meat as these are excellent sources of B12. If not then Poultry and eggs can be a perfect substitute.
Vegetarians can add a variety of vegetables, fruits, whole grains and oils into their diet.
Fat-free or low-fat milk, milk products, ready-to-eat breakfast cereals are B12 enriched.
Include a variety of protein foods, seafood, lean meat and poultry, eggs, legumes, nuts, seeds, and soy products into your diet.
What to Avoid?
Limit saturated and trans fats, added sugars, and sodium. Stays within your daily calorie needs.
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