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Vitamin B-12 is a water-soluble vitamin that plays an essential role in the everyday functioning of our body. It is not naturally made by our bodies.
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Vitamin B-12 helps in the formation of red blood cells, boosts energy levels, cognitive capacity, eye health, and heart health.
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Pale skin, numbness in hands and legs are prominent warning signs. Fatigue, depression, memory loss, constipation are early symptoms.
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Vitamin B-12 is found largely in animal-based sources. These include meat, fish, eggs and dairy products. Here are some examples.
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Get your vitamin B12 fix by adding eggs to your daily diet. Having hard-boiled eggs in breakfast is a good way. Scrambled eggs, fried eggs, poached eggs are good too.
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Also a source of lean protein, adding chicken to your diet is another way to ensure that your body doesn't run out of vital nutrients.
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Shrimps are loaded with the nutrient choline, which is good for heart and brain health. It is also a great carrier of lean proteins and vitamin B12.
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The fish is loaded with omega-3 fatty acids and proteins. Tuna is said to have vitamin B-12 in considerable amounts too. It can be added to salads, soups, stews etc.
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Dairy products like buttermilk and yogurt are good options to load up on vitamin B-12. Cheeses like Emmental, Swiss and Cottage Cheese (paneer) may be also be beneficial.
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