With a subtle nip in the air, we can already sense the winter season is almost here. But and before you start to think of decadent hot chocolate, halwas and chai, it is also the time to strengthen our body in order to steer away from infections due to the cold, chilling weather. A healthy, fit body enables us to function effectively on a daily basis and for that, we need to fill ourselves with essential vitamins and minerals. A deficiency of any vitamin or mineral may lead to a host of health diseases.
Vitamin B12 is one of the most essential vitamins needed by our body. Alternatively known as cobalamin, the water-soluble vitamin B12 cannot be produced in and by plants or animals independently. The deficiency of this is thus, very common amongst vegans and vegetarian since there aren't many vegetarian sources of vitamin B12. "Vitamin B12 is found mainly in the non-vegetarian diet as well as in milk and dairy products, which put vegetarians, especially the vegans at risk of being deficient. Those who follow vegetarianism or are vegan should make sure that they consult their medical expert and take multivitamins and B12 supplements on a regular basis", says Dr Ritika Sammadar from Max Healthcare Saket in New Delhi.
(Also Read: How to Spot Vitamin B12 Deficiency and Get Rid of It?)
Vitamin B12 is pivotal to the formation of red blood cells, regulating cell metabolism, DNA formation and its synthesis. The functioning of our brain and nervous system also depends heavily on vitamin B12. And since the human body does not produce vitamin B 12 on its own it becomes important to source the vitamin via their diet. Here are 5 sources of vitamin B12 that one can get and how you can include it in your diet.
1. Chicken
Chicken is not just rich with protein but also a vital source of vitamin B12. And the best part is it can be immensely satisfying when cooked right. Here are two simple, guilt-free chicken recipes to try at home:
2. Cheese
Emmental, Swiss and cottage cheese (paneer) are some of the top sources of vitamin B12 when it comes to choosing from cheeses. It could be a great source of this vitamin for vegetarians. Not only are these foods readily available but can be consumed in myriad ways at any time of the day. Here are two recipes to try with oodles of cheese:
3. Buttermilk
Dairy products are a great source of vitamin B12. Another easy vegetarian source, buttermilk is light on the stomach and brimming with health benefits including aiding digestion. One can make buttermilk at home or get it from the market and consume directly. Here is a simple buttermilk sambar recipe that one can also try at home.
4. Seafood
All fish and shellfish are known to be excellent sources of vitamin B12. Other seafood options include clams, mussels, mackerel, tuna, sardines, herring and other fish. Here are two fish recipes you can try this winter season to reap in the best benefits:
5. Egg
One of the most common foods around, eggs can be a great addition to your daily diet. Especially, if you are a vegetarian who doesn't mind eating eggs, this can be a perfect option. Have boiled eggs in breakfast to egg salads for lunch, one can even toss it with some rice for pulao:
Try these recipes at home and load up on vitamin B12 to prep for the upcoming winter season! Share your experience with us in the comments section below.
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This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information