Boost Your Vitamin B12
Why is vitamin B12 so important? What are the symptoms of its deficiency? What are the best vitamin B12 rich foods for vegetarians?
Today, I will also share with you the best natural plant-based supplements and the right way to take them so that you can come out of this common deficiency in 40 days.
Think of vitamin B12 as a car battery. Without a battery, the functions within the car can’t operate efficiently.
Importance of Vitamin B12
Similarly, an adequate amount of vitamin B12 is essential for starting crucial processes in the body, such as DNA repair, energy production, formation of red blood cells, and the smooth functioning of central nervous system.
Today, more than 47% of people in India are vitamin B12 deficient, and surprisingly, not many know about it.
Signs and Symptoms of Vitamin B12 deficiency
But because vitamin B12 has an important role, its deficiency in the body creates clear signs and symptoms.
The most common symptom is fatigue. Even after sleeping well at night, if you always feel tired, chances are that your vitamin B12 is low.
if your skin looks pale, eyes are tinged with yellow, as if your blood count is low, hemoglobin is less, then this can also be due to vitamin B12 deficiency.
If you regularly experience mouth ulcers, then you should get your vitamin B12 checked.
Since vitamin B12 is responsible for the proper functioning of central nervous system, that is our brain and nerves, its deficiency in the body causes mood swings, weak memory, and difficulty concentrating.
Irritability, anxiety, and depressive tendencies also increase. An alarming symptom of vitamin B12 deficiency is tingling and numbness in your hands and feet, as if someone is breaking pins and needles.
So if you’re experiencing one or more of the above symptoms, you should get a vitamin B12 blood test done.
Ideal range of Vitamin B12
The ideal range of vitamin B12 is from 200 to 950 units. If your vitamin B12 comes out less than 150, it can trigger serious autoimmune disorders in the body.
Our body requires just 2.4 micrograms of vitamin B12 daily.
Causes of Vitamin B12 deficiency
So a question arises, if our body requires vitamin B12 in such trace amounts, then why is its deficiency so common? There are two main reasons.
First, you are not eating foods that are rich in vitamin B12. Probably you are vegan or vegetarian.
Second, you are eating B12-rich foods, but your body is not able to absorb them. This happens when you have gut issues like indigestion, gas, and bloating.
This is why many doctors say that more and more non-vegetarian people are getting B12 deficient these days.
Though it’s true that vitamin B12 is found in plenty in non-vegetarian foods, and the yellow portion of egg But if you think that being a vegetarian, you cannot adequately get B12, then think again.
Vitamin B12 rich Vegetarian Foods
Let’s talk about the best vitamin B12-rich foods for vegetarians. First is milk, Drinking just one glass of milk will supply you with over 50% of the daily requirement of vitamin B12.
Apart from milk, curry, buttermilk, paneer, and ghee are also fairly rich in B12. Interestingly, studies have found that our body absorbs B12 from milk and dairy products better than the B12 in beef, fish, or eggs.
One category of curd not only has 48% of the daily requirement of vitamin B12, but also being a great source of probiotics, it increases good bacteria in the gut, which are scientifically proven to produce more B12.
So if you are B12 deficient, it will greatly help you if you include fermented foods in your diet as they are naturally rich and good bacteria.
Idli, dhokla, fermented rice, kanji, apple cider vinegar, and ambali are some good examples.
Apart from these, chickpeas, spinach, beetroot, carrots, and amla all have fair amounts of vitamin B12.
Now, no doubt the above foods help in fulfilling your daily B12 requirement.
4 Natural Plant Based Vitamin B12 supplements
But what if you can get all the required B12 in just one go and that too naturally? So let us talk about four natural B12 supplements.
Vitamin B12 capsules
First is plant-based vitamin B12 capsules. Indian market is full of synthetic B12 supplements.
But Rasayanam, True Himalyas, and Himalayan Organics are three brands that make 100% natural plant-based vitamin B12 capsules.
Each one of these is made using a combination of chosen herbs and wholefoods that together fulfill the daily need of vitamin B12.
Since vitamin B12 is a water-soluble vitamin, taking it with water is recommended. For better absorption, take them after meals, preferably breakfast or lunch.
Wheat grass juice
Second is wheat grass juice, Wheat grass juice is not only a superfood, but an amazing source of vitamin B12.
Studies have confirmed the high density of B vitamins in wheat grass juice.
In a glass, add 30 ml of wheat grass juice with an equal amount of water and drink it 30 minutes before breakfast. Within 40 days, not only your B12 will shoot up, but also your skin will begin to glow.
Moringa leaf powder
Third is moringa leaf powder. I’m I’m sure you would have seen drumstick in Sambar. The leaves of that drumstick tree are a rich source of vitamin B12.
Our ancestors knew this, but today it has been backed by studies as well. But you need not wander around looking for a moringa tree.
Moringa leaf powder is easily available online. Keep this in your kitchen cabinet like a masala.
You can add it while needing the dough, while making rice. You can add it to curries, dals, chutneys, and even smoothies.
You will get all the vitamin B12 from it without having to even taste it. One can also simply mix a teaspoon of moringa powder in water and drink it anytime.
Extremely rich in antioxidants, moringa leaves are a blessing if you are vitamin B12 deficient.
Nutritional yeast
Last but not the least, nutritional yeast. Nutritional yeast is an activated version of regular yeast, which not only gives a unique cheesy flavor to your food, but is also a significant source of vitamin B12, folic acid, and most other B vitamins.
Just one spoon of natural, unfortified nutritional yeast will give you 40% of daily requirement of vitamin B12 and 2 grams of complete protein.
You can add them over hot soups, sabzi, dals, rôti, salads, or any dish that calls for a cheesy flavor.
Nutritional yeast is available in the form of flakes and powder You can choose any. Just make sure that you buy unfortified nutritional yeast.
100% vegan, it is one of the tastiest vitamin B12 supplements. But don’t overdo with it Two tablespoons in a day is good enough.
If you include foods that are naturally rich in vitamin B12 and supplement with any of these four natural solutions, within 40 days, your vitamin B12 will shoot up, no matter how low it is at this moment.
More importantly, all the symptoms will begin to subside It would be even better to keep continuing as it is beneficial to B12 close to the upper limit.