Health benefits of Vitamin B12

What is Vitamin B12

Vitamin B12 is also known as Cobalamin. Majorly this vitamin will be available in animal food, diary products and few vegetables.

Health benefits of Vitamin B12

Vitamin B12 helps to function nerve cells normally. It helps to form red blood cells and DNA synthesis.



How much Vitamin B12 is required 

Age	Amount of Vitamin B12
1 year	0.5 mcg
1 - 3 years	0.9 mcg
4 - 8 years	1.2 mcg
9 - 13 years	1.8 mcg
14 - 18 years	2.4 mcg
Adults	2.4 mcg

Health benefits behind Vitamin B12.

If we consume Vitamin B12 regularly, there is a chance for the prevention of Anemia. As Vitamin B12 helps for the Red Blood cells formation, it will not lead to Anemic conditions.

Vitamin B12 helps to increase strength for the bone and will prevent Osteoporosis. Majorly in elderly people, Osteoporosis will be affected and Vitamin B12 will help to prevent this condition,

As age grows, there is a chance of memory loss. Once people grow old, there is a chance of loss of neurons in brain. Regular in take of Vitamin B12 will help to reduce this condition. 

Vitamin B12 will keep humans active and will reduce the fatigue symptoms. As Vitamin B12 is water soluble, if any one take excess Vitamin, it will eliminated from the urine.

Lack of Vitamin B12 will cause hair fall, and hyper pigmentation (change in skin color) and cracked nails. So it is highly recommended to consume Vitamin B12 food, if it is not sufficient from the food, always recommended to consume through supplements.

Vitamin B12 deficiency from childhood will lead to severe health issues after grown up. It is highly recommended to consume Vitamin  B12 food from child hood.

Food that contain Vitamin B12

• Curd & Yoghurt, 
• Low fat Milk
• Cheese
• Eggs
• Salmon
• Fortified Cereals
• Liver

As Vitamin B12 does not contain much for vegetarians or vegans, it is highly recommended to take additional supplements with doctor advice.

Protein rich food for Vegetarians

Protein food is essential for human body to build muscles and stamina. Below are the list of vegetarian food having rich protein values. Intake of Protein helps to reduce insulin levels in blood and controls sugar problems. Proteins helps us to control tension levels and furthermore adjusts Hormones.

• Yoghurt/Curd:
  100gms of Curd will be having 10 gm to 14 gm of protein values. Regular utilisation of home made curd will give rich protein and expands stamina and quality muscles.
• Soy Beans:
  100 gms of Soy Beans consists of approximately 40 gms of proteins. Vegetarians can consume Soy Beans to improve the muscle power.
• Green Peas:
  100 gms of Green Peas consists of approximately 5 gms of proteins.
• Wholegrain Bread
  100 gms of Wholegrain Bread consists of approximately 12 gms of proteins. Vegans can begin their day with wholegrain bread. It will help them to build muscle.
• Almonds
  100 gms of Almonds consists of approximately 20 gms of proteins. Vegetarians can consume Almonds to gain muscle power and to improve immunity. It is very good to take soaked Almonds.
• Spinach
  100 gms of Spinach consists of approximately 5 gms of proteins.

Health benefits of Dairy products

The below are the list of dairy products

• Milk
• Yogurt/Curd
• Butter Milk
• Paneer

Benefits of Milk:
• Milk consists of Calcium and it helps us to increase our bone strength. Daily intake of milk helps to increase bone strength and to grow healthy teeth
• Regular intake of milk helps to build muscles. Taking milk after exercise helps to recover energy.
• Milk helps to decrease stress. Glass of warm milk will reduce the tense in the muscles and nerves.
• Kova also be prepared from milk, and it is very delicious.

Benefits of Curd
• Curd consists of lactobacillus, healthy bacteria, helps to improve digestion. People who suffers from indigestion, diarrhoea, dysentery such type of problems, can take curd to get rid of those problems.

• Curd helps to reduce cholesterol levels and to control high BP. Regular intake of curd prevents heart disease.

• People who are intolerant of milk can take curd with out any hesitation.

• Along with above benefits, curd also helps to improve immunity, also curd prevents dandruff.

Note: Better to avoid taking curd at night times and winter seasons

• Benefits of Butter milk
• Taking irregular meals, consumption of more spicy food, skipping meals leads to Acidity. Regular consumption of buttermilk will reduce acidity problem. Along with doctor prescribed medicine, buttermilk can be consumed regularly.

• Regular consumption of buttermilk helps to improve digestion power. It acts as probiotic and provide strength to gut.

• Once we feel dehydrated, taking butermilk with salt will act as electrolyte and gives us instant energy.

• Regular intake of butter milk will facilitate bowel movement and acts as a solution for constipation. Those who have constipation problem can take butter milk to get rid of this problem.

Benefits of Paneer
• Paneer is rich in Calcium and vitamin B. Calcium helps to increase bone strength and Vitamin B helps to absorb calcium by body and distribute evenly.

• Paneer is very rich in proteins and those who are vegetarians, can take Paneer, helps to build muscles.

• Paneer is rich in Magnesium, helps to activates al kinds of enzymes and helps to work muscles and nerves peoperly.

• Many delicious sweets can be made of Paneer, like, Rasagulla, Rasmalai etc