Vitamin B-12 and its deficiency

Vitamin B-12 and its deficiency

By Devina Bangotra  on: 19 June 2018
Rate this: 
 0 Rating  based on 0 Reviews

Hey Readers! How are you doing? Feeling Healthy and Happy? I hope you read our blog in which I listed all the vitamins and their functions. We also discuss their relation with weight loss. Today we are going to talk about Vitamin B-12 in particular. Why only Vitamin B-12. It is due to a fact I read today 80% of Indians are deficient of Vitamin B-12. So here we are, today we will discuss it all about Vitamin B-12. I hope that DieticianForHealth makes the proportion less. For that you just need to read our blog and if you think you have this problem. Book a free consultation and we will help you out. Firstly let’s talk about what is Vitamin B-12?  Then I will tell you Why Indians are deficient of it?

What is Vitamin B-12?

Vitamin B-12 is a water-soluble vitamin like all other Vitamin B. This means it is dissolvable in water and can flow through your blood stream. One interesting fact is that you can store it in your body for up to 4 years. It is large and complex-structured vitamin. Excess of it is excreted as urine.

Facts about Vitamin B-12

  • It is important for brain functioning.
  • It can lead to neurological difficulties and anemia.
  • People above 14 years of age should consume 2.4 mcg of it daily.
  • It is available in meats.

Why Vitamin B-12 is essential?

Vitamin B-12 is essential for nerve tissue, brain function and producing RBCs. You require vitamin B-12 for normal functioning of nervous system. Even the cell metabolism is dependent on it. It plays a role in synthesis of fatty acids and energy production. It helps your body to absorb folic acid and you can easily release energy due to it. Production of RBCs decreases if you are deficient of it. Though your body produce millions of RBCs, but without Vitamin B-12, they cannot multiply.

Vitamin B-12 deficiency symptoms

  • Sore mouth or tongue
  • Weight Loss
  • Yellow skin
  • Menstrual problems
  • One symptom is depression, confusion, memory problem and tiredness
  • Other symptoms are constipation, loss of appetite
  • Infants show reflex problems, irritations and growth problems

If you have this deficiency you can suffer from permanent brain damage.

Amount of Vitamin B-12 required

As said earlier too people above 14 years of age should consume 2.4 mcg of it daily. Pregnant Women should consume 2.6 mcg of it. Lactating women should have 2.8 mcg of it. Excessive intake of it does nothing harmful. But taking supplements is something which we don’t recommend.

Why We Indians are deficient of Vitamin B-12?

  • Most of the Indians are vegetarians or chicken eaters. We prefer to eat meat less. So because of exclusion of animal –sourced food products from our diet, we suffer from this deficiency more.
  • Birth rate here is more. It means we have more pregnant ladies and if Ladies you are pregnant as well as vegetarian, it gets worse.
  • People here suffer from small intestine problems which restrict absorption of Vitamin B-12.
  • More amounts of people have gastritis and inflammatory bowel disease which may lead to this deficiency.
  • Youngsters eat a lot of junk food and yes It will cause deficiency of Vitamin B-12. Healthy bacteria are required to synthesize it so an overgrowth of bad bacteria will increase this deficiency. Junk food promotes bad bacteria a lot so try to avoid eating it.
  • More people here are suffering from diabetes. Medication of diabetes also leads to its deficiency. PCOD medications also cause this deficiency.
  • People who drink alcohol on regular basis are more likely to suffer this deficiency.

If any of the above mentioned point is valid for you. Consult us now!

Recommendation of Dieticians

Our dieticians recommend that people should have more animal rich products. People who are vegetarian can include dairy products in their diet. List of food containing Vitamin B-12 are:-

  • Beef
  • Pork
  • Ham
  • Poultry
  • Lamb
  • Fish
  • Dairy Products such as milk, yogurt and cheese
  • Nutrient rich Yeast Products
  • Eggs
  • Some type of soya milk and Breakfast Cereals

For a full customized diet plan Contact us! Stay tuned for more health tips. Drop your comments to ask your queries. Remain healthy and happy.

 

 


Tags:

 Related Blogs:
Weight Loss From the Keto Diet
19 June 2018
Hey Readers! How are you all doing ? Well you will see it in my all blogs so get the habit of it. How are you all doing? Feeling healthier and happier? No ? You surely will after reading this blog and getting a free consultation from us. So wondering what is Keto Diet or you are I know it all person ? Ok for those who don't know Keto Diet is - It is something high in fat, moderate in protein and low in carbs. Wow! Interesting so let's get into its details. I should say it more as scientific details. So when cabs are low and fat is more our body enters a metabolic state called ketosis . Our body start converting fats into ketones. Wait! I know your question what is ketones? Right? Ketones are molecules that can supply high energy in brain. After few days or weeks of having this diet, our body become very effective at burning fats. Ah! Interesting , as we are moving forward its getting even more interesting. A keto diet also decreases insulin level. I don’t know about you but I am surely going to have Keto Diet from now. Ok I love this when I can anticipate questions and here we have the question with answer. What comes under Keto Diet ? Meat Fish Eggs Oops ,oops Vegetarians alert. Yes we also have vegetarian stuff in keto diet like :- Butter Cheese Heavy Cream Oils Nuts Low-carb vegetables Dear Readers , just don’t worry I will tell you which vegetables are low carb vegetables:- Spinach Broccoli Mushrooms CauliFlower Green Beans Garlic Cucumbers Tomatoes e.t.c. You have to completely eliminate all carb sources like milk, grains, rice, potatoes , sweets, cereals, fruits. I know this sounds disheartening but to get healthy you have to forget favoritism in food. Before getting into how it helps in weight loss, there is one major thing. Who among us can have Keto Diet ? Who can have Keto Diet ? O your happiness just faded away don’t worry there is no disease restrictions here. It’s just that if you can not eliminate carb sources. Then Keto Diet is a big no for you. Don’t worry we will have more upcoming blogs having more diet plans. And another factor if you dislike high fat foods, then also you can’t opt Keto Diet.  Keto Diet is helpful in losing fat.  If anyone here is overweighed?   It’s a must try thing . Keto Diet may not be good option for athletes. If you are having a dream to build large amount of muscles then also it’s a big no. Additionally it have some negative symptoms too. Let’s Go there afterwards Keto Diet and Weight Loss Here is how it promotes Weight Loss:- High Protein Intake:- Some keto diets lead to high protein intake which results in weight loss Elimination of carb sources: - Limiting carb intake also limits our food options. This can decrease calories which helps in fat loss Gluconeogenesis:- Our body starts transforming fat and proteins into carbs which decrease additional calories. Improves insulin sensitivity:- Keto Diets can extremely improve insulin sensitivity which helps in improving the metabolism. Reduced fat storage:- Some researchers have proven that keto diet may decrease the process of transforming sugar into fats. Increases fat burning: - keto Diets rapidly increase the amount of fat you burn during exercise, rest and daily routines. Keto Diets help you lose fats, preserve muscles mass and improve many markers of disease. Many Studies have Compared low fat diet to keto diet for weight loss and guess what Keto Diet is superior even when total calorie intake is matched. Let me tell you about one study in which keto diet people lose 2.2 times more than low fat diet people. Triglyceride and HDL cholesterol levels also improved. Keto Diet and Metabolic Diseases It helps in fighting metabolic disease like:- High Blood Pressure Abdominal Obesity High levels of bad cholesterol Low levels of good cholesterol High Blood sugar levels   After only two weeks of this diet insulin sensitivity improves by 75% and blood sugar drops from 7.5 mmol /l to 6.2  mmol/l. So diabetics go for it. Say no to diabetes and yes to keto diet. It also help in decreasing triglyceride levels from 109 to 79 mg/dl after only 4 weeks. And if you were reading my blog properly we need to go to the negative effects of it , so let’s proceed. Negative effects of Keto Diet Headache Fatigue Increasing hunger Bad Sleep Nausea Reduced physical performance Scared? This is like a flu you will suffer for few days after that you will feel fine and get used to keto diet. So to follow this and to know more about this contact our expert dieticians now ! Hope you loved reading it, stay tuned for more. Till then stay healthy and stay happy.                      
Best Indian Foods for Weight Loss
22 June 2018
Hey Readers! How are you doing? Feeling Healthier and Happier? Today our topic is Best Indian Foods for Weight Loss. Let’s proceed Cucumber: It is rich is fiber and water content. Thus, it fills you up and the water content in cucumber keep you hydrated. The fiber keeps you full and add bulk which is helpful in clearing constipation. Cucumber is also very good in detox and it is rich in minerals essential for the body. Since cucumber is very low in calories, it also helps in weight-loss. It also has a cooling effect on body. Some bodies are intrinsically have tendency to be warm from inside which causes heartburn or gastritis but  the cooling nature of cucumber balance the heat in the body and curbs down the digestion issues . Coriander Seeds: Coriander seeds have multi factorial usage in weight-loss Diet.  It has a diuretic effect; hence it helps in water retention problem in people with thyroid.  A lot of people feel swelling during winters in their legs because of thyroid. The coriander seed water helps in getting rid of the swelling. Coriander seeds are also great in inceasing metabolism. Coriander seeds also have anti diabetic effect. They regulate the blood sugar level and help in maintenance of insulin levels in the body. Coriander seeds also help in irritable bowel syndrome as they ease out the discomfort of stomach and ease off bloating. Coriander seeds are also very good in decreasing hypertension as they are diuretic in nature and balance sodium and potassium levels in body.   Buttermilk/ Chaach : It is very tasty and easily available option in India to keep yourself hydrated in Indian summer. It also increases metabolism.  It has enough proteins, carbohydrates and minimum fat which make it an essential drink. It also helps in keeping your guy cool hence curbing gastritis and acidity. It is also very low in calories but has high satiety content.  It is also rich in calcium. It works as digestive with some additives such as cumin and carom seeds. It helps in digestion of fat heavy meals in the body. It is rich in riboflavin which is helpful in digestion and conversion of food to energy. Riboflavin has anti oxidants which help in detoxification of liver.   Spinach: It is the most commonly available weight loss food in Indian. It is full of iron, magnesium, copper and zinc. It is wonderful source of fiber and aid in weight-loss. It can also be used in smoothies in raw form. As a soup it is very beneficial in maintaining the electrolyte balance in the body.   Carom seeds: Carom seeds or Ajwain seeds are great in weight-loss.  They help in bloating and digestive issues. They have a cooling effect on gut hence they keep gastritis and abdominal discomfort at bay. They are also good in regulating appetite.  They are rich in calcium, riboflavin, thiamin, phosphorus and iron.   Bottle gourd: Lauki or bottle gourd is available throughout the year in India. It has a very important role in weight loss programs. It is 96% water, hence it keeps the body hydrated. It can be eaten in many forms such juices, subji and raita etc. It is full of essential minerals and it is low on carbohydrates. It is very light on digestion which makes is ideal for consumption at night. The juice of lauki suppresses appetite. It is best to drink it in morning. It helps in constipation and digestion issues. It has a cooling effect on gut. It flushes out toxins from liver and works as inexpensive detox agent.   Cabbage: Cabbage is low in calories and high in fiber.  That is why it is an excellent weight loss food.  A cabbage should be washed and blanched before you consume it. Cabbage has many health benefits such as it clears constipation and aids in digestion. It can be used in soups and in salads. It is a rich source of vitamin c and can be fermented to increase the health benefits.   Hope you loved knowing the best Indian Food for weight loss. For more healthy tips stay tuned. Comment your queries below. Till then remain happy and healthy.      
Devina Bangotra

 View Profile

Nutritionist/ Dietician, India 

Ms. Devina Bangotra is a dietician and nutrition expert who provides innovative approaches for healthy dieting, boosting fitness, sports nutrition and achieving correct body weight. She completed her Bachelors in Zoology from Delhi University followed by M.Sc. in Dietetics and Food Service Management and works as both weight loss expert and lifestyle management coach, helping clients gain mass and strength.Ms Bangotra also has a Diploma in Sports Nutrition and has gained experience by working at Delhi’s leading Govt. and Private Hospitals where her focus has been not only developing new and effective ways to combat obesity but also motivate clients and help them overcome diet related fears.She provides knowledge sessions to client on nutrition, ethical food & nutrition related myth busters. Her consultation chats specific to clients’ condition and individual requirements makes her an expert nutritionist who offers solutions that deliver results.Her approach is to help her clients manage their body weight with changing age and body dynamism so that they become more confident after consultation with her. Her specializations include special client needs like clinical and therapeutic diets and her goal is to help clients change their lifestyle by moving towards healthy eating and result oriented nutrition.
Devina Bangotra
Dt. Devina Bangotra
Nutritionist/ Dietician Register Now!
By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree