Know the importance of Vitamin B12

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Vitamin B12 is one of the most crucial vitamins for human body. interestingly, our body cannot produce this essential vitamin on its own. Vit B12 help cells to protect the nerves and is also needed for red blood cell production. Vitamin B12 is one of the eight B vitamins that is responsible to release energy from food, keep the nervous system healthy and assist in transporting oxygen around the body. Vit B12 is stored in liver for up to 5 years however it can soon start depleting if you do not include in your diet. So, make sure that your balanced diet includes food that supplies Vit B12.

Symptoms of Vit B12 deficiency

· Weakness, Tiredness or Lightheadedness

· Heart Palpitations and Shortness of breath

· Pale skin

· Smooth tongue

· Gastrointestinal issues such as Constipation, Diarrhea, Loss of Appetite, Gas

· Nerve Problems like numbness or tingling, muscle weakness

· Uneasiness in walking

· Loss of vision

· Psychological complications such as depression, memory loss or behavioural changes

Did you know that those who undergoes bariatric surgery are more likely to have Vitamin B12 deficiency? This is because stomach produces something called the 'intrinstic factor' which helps to absorb it. In fact, studies show that Vegan or Vegetarian diets also results in Vit B12 deficiency because it is mainly found in meat, fish, eggs and milk products.

Sources of Vitamin B 12

· Beef: a beef steak of 190g contains 11.2mcg of Vit B12

· Nutritional Yeast: 5gm of nutritional yeast contains 2.2mcg of Vit B12

· Milk: A cup of full fat milk contains 1.1mcg of Vit B12

· Eggs: One eggs contains 1.4mcg of Vit B12

· Salmon: 100gm of salmon contains 4.15mcg of Vit B12

· Fortified foods: 1 daily cup of fortified food should include in your diet.

· Organ meat: Liver and Kidneys are the best source of Vit B12. 100gms of lamb's liver contains 85.7mcg of Vit B12

How much Vit B12 do you need?

· For infants (0 to 6 months) : 0.4mcg

· For babies (7-12 months): 0.5mcg

· For kids of 1-3 years: 0.9mcg

· For kids between 4-8 years: 1.2mcg

· For children between 9-13 years: 1.8mcg

· For teenagers of 14-18 years: 2.4mcg

· For adults : 2.4mcg

· For pregnant women: 2.6mcg per day and for those who are breastfeeding: 2.6mcg per day.

Make sure that you plan your diet accordingly and have a healthy approach towards your meal.

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SOME FACTORS WHICH INCREASE THE RISK OF LIFESTYLE'S DISEASES IN WOMEN

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The World Health Organization (WHO) predicts that chronic lifestyle diseases would be the cause of 70% of all fatalities worldwide in 2030. Because they disregard their health, women all over the world are more susceptible to chronic lifestyle diseases. Age: Cardiac diseases and diabetes are two most common concerns that arise due to aging. Menopause: Before menopause, typically the amount of Estrogen is more in any women's body and it helps from protecting from many diseases. Smoking: 80% of chronic lifestyle disease is caused by smoking.

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