Vitamin B12 Rich Foods for Vegetarian Adults Over 45

Blogs02 Oct 2024

Vitamin B12, also known as Cobalamin is a water-soluble vitamin that is naturally found in some foods and is also available as a supplement. This vitamin contains Cobalt compounds and is crucial for the functioning and maintenance of the central nervous system, the formation of healthy red blood cells, and DNA synthesis.

Why Do Adults Face a Vitamin B12 Deficiency?

Older adults are more likely to face a vitamin B12 deficiency if they suffer from atrophic gastritis, pernicious anaemia, chronic condition which causes inflammaweighttion in the stomach, and other conditions which can decrease the secretion of hydrochloric acid in the stomach, in turn decreasing Vitamin B12 absorption in the body. Helicobacter pylori infection is another condition in older adults that is linked to Vitamin B12 deficiency as these bacteria, Helicobacter pylori, causes inflammation that reduces the absorption of this vitamin.

Adults who have had gastrointestinal surgery or who are suffering from gastrointestinal issues may also be more likely to have a B12 deficiency. Meanwhile, vegans and vegetarians as a bunch may run the risk of having a B12 deficiency as most Vitamin B12 sources are animal products such as dairy and eggs. Hence those who are limited to plant-based items only might need more B12 as required for healthy functioning.

How Much Vitamin B12 Do You Need?

According to the latest Indian Council of Medical Research and National Institute of Nutrition guidelines, adults need about 2.2 micrograms of Vitamin B12 daily. Ensuring this intake can help maintain optimal health and vitality.

Vitamin B12 Foods for Vegetarians

The key to overcoming this challenge is creating a vegetarian diet for vitamin b12. You can include these vitamin b12 sources for vegetarians to do so:

1. Low-fat Milk

Low-fat milk is a source of Vitamin B12 along with other essential nutrients such as calcium and Vitamin D. Having this milk regularly may help maintain bone health, making it important to add to your diet.

2. Low-fat Yoghurt

Yoghurt, especially the low-fat variety, offers Vitamin B12. In addition, it also has probiotics, which may aid in digestion and boost gut health. Include low-fat yoghurt in your diet for its dual advantage!

3. Cheese

Yes, cheese too, when had in moderation, can be a great way to get your fill of vitamin B12. It’s also a source of protein and calcium and let’s not forget how delicious it is!

4. Eggs

If you typically add eggs to your vegetarian diet, it’s great, because you have another source of Vitamin B12 and protein! Since they are so easily available and simple to cook, you can make a variety of dishes with them too.

5. Fortified Cereal

This breakfast staple is not only easily accessible, but it can also be a substantial source of Vitamin B12 for vegetarians. Cereals fortified with B12 provide a hassle-free way of incorporating this essential nutrient into your daily regime. Plus, being a flexible food item, you can pair it with fruits or nuts to enhance nutritional value.

Tips on How to Increase your Vitamin B12 Levels

Our 3 main tips to boost your B12 levels are:

• Include a variety of B12 Vitamin foods for vegetarians in your diet to ensure wholesome and maximum nutrition
• Regular consumption of supplements can also help you fulfil your daily required intake and keep your B12 levels high
• Consult a doctor before starting any supplement regime and ask them of ways you can increase your B12 intake safely.

Conclusion

Maintaining healthy Vitamin B12 levels can help your nervous system and other important functions in the body. Since Vitamin B12 is a water-soluble vitamin, it is found in many foods naturally including dairy, eggs, tofu etc. By incorporating these foods into your diet, you can ensure sufficient intake of this essential nutrient, promoting overall well-being.

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