Vitamin B 12 Deficiency and Vitamin B 12 Foods Sources

Vitamin B12 is an essential nutrition, which keeps the nervous cells of the body healthy. It helps in making red blood cells and DNA of the body. The body does not make vitamin B12, so it is necessary to consume a diet rich in vitamin B12. Failure to do so can result in a deficiency of vitamin B12 in the body. Come, let us know from Doctor due to which there is Vitamin B 12 Deficiency and Vitamin B 12 Foods  in the body.

How much vitamin B12 is needed daily:-

Doctor says that our body needs about 2.4 mcg of vitamin B12 daily. Especially those women who are pregnant or breast feeding, they need it more. The amount of vitamin B12 for children varies according to age.

What happens due to deficiency of Vitamin B12:-

Deficiency of vitamin B12 makes the body ‘skeleton’: Fatigue, weakness, numbness of hands and feet, blurred vision, excessive sweating, constipation Complaint

Lack of vitamin B12 in the body keeps the risk of serious diseases like anemia. Vitamin B12 deficiency can cause tiredness or weakness, nausea, vomiting or diarrhea, loss of appetite, weight loss, pain in the mouth or tongue, pale skin, numbness in the extremities, loss of vision. Huh.

How to make up for Vitamin B12 deficiency:-

Milk and dairy products, such as yogurt and cheese, are good sources for many vitamins and minerals, including protein and vitamin B12. One cup of milk contains 240 ml of vitamin B12, which is 46% of the daily requirement. Cheese is also a rich source of vitamin B12. About 28% requirement of vitamin B12 is fulfilled in 22 grams of Cheese.

Vitamin B12 deficiency can cause anemia:-

If you are a vegetarian, do not panic, include these foods in the diet to meet the deficiency of vitamin B12

Vitamin B12 is an essential vitamin for cells. It plays an important role in keeping nerves, blood cells and DNA healthy. Animal products contain this vitamin. Meat, eggs and dairy products are good sources of this.

WhatsApp Image 2022-10-06 at 16.38.47 (1)

Why is Vitamin B12 Important:-

Vitamin B12 deficiency can lead to serious consequences, such as blood deficiency. Vegetarians need to think more about where their vitamin B12 is coming from. Some vegetarian sources of vitamin B12 include dairy products such as milk and cheese.

Consuming dairy products is one of the simplest ways to get enough vitamin B12 in a vegetarian diet.

• 1.2 micrograms in 1 cup less full cream milk

• 1.1 mcg in 8 ounces of full cream yogurt

• 0.9 mcg in 1 ounce of Swiss cheese

• Try to eat curd with breakfast, milk as lunch and few slices of cheese as snack fortified food items.

Foods rich in vitamin B12 help in meeting its daily requirement. These are a readily available source of B12 for vegetarians. Fortified cereals are a good breakfast option. It can often contain up to 25% B12. Although it may differ from brand to brand.

Vitamin B-12 helps protect the body from dangerous disease keep nervous system healthy

Fortified food items are generally easier for the body to digest, which means that vitamin B12 is easily available to the body nutrition East.

Another nutrition food that contains vitamin B12 is nutritionally rich yeast. It is a favorite food item of vegetarians. many people food.

Nutrition – rich yeast is used to add a cheesy or nutty taste to foods.

One tablespoon of Fortified Nutritional Yeast provides 2.4 mcg  B12. Vegetarians can add yeast to sauces, chili or curries. For a healthy snack or snack, sprinkle yeast over popcorn Shiitake Mushrooms

Some mushrooms such as shiitake contain vitamin B12. Although it has low vitamin levels. 50 grams to meet the needs of vitamin B12 Will eat dried shiitake mushrooms.

No one would want to eat so many mushrooms in one sitting every day. In such a situation, it is best to change the diet that is a source of B12. This is a good option for those who like mushrooms. A B12 booster can include B12-rich shiitake mushrooms in a meal for a tasty lunch or dinner.


A review of NCBI studies in 2017-18 found that 62% pregnant women, 25-86% children, 21-41% adolescents, 11-90% older adults of our country’s population were deficient in this vitamin cereals that fulfill vitamin B12 deficiency.

Vegetarians should always be mindful of B12 intake. This is a vitamin that is very important for the body and can be deficient in those who do not eat non – vegetarian food. You can also get vitamin B12 from dairy products. Mushrooms, peeled pulses and leafy greens on occasion can meet the requirement of B12.

WhatsApp Image 2022-10-21 at 21.29.23

Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details.

Leave a Comment