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Vitamin B12-Rich Fruits and Vegetables

  • Author :
  • TATA AIG Team
  • Published on :
  • 06/12/2022

Vitamin B12 plays a vital role in developing brain and nerve cells. However, this important nutrient for your body is not produced automatically, so you have to gain it through foods containing vitamin B12 or via supplements. Vegetarians and pregnant women are particularly at risk of vitamin B12 deficiency. So, they have to monitor their diets to ensure they are getting enough.

Another way to secure your health is by investing in comprehensive health insurance so that if your health fails you, you can restore it without worrying about treatment expenses. When you buy health insurance online, you can easily compare policies to find suitable coverage from the comfort of your home.

Before unveiling some vitamin B12-rich foods, let’s understand what vitamin B12 is.

What is Vitamin B12?

Cobalamin, or vitamin B12, can be found naturally in animal foods. It is one of the eight B vitamins and is water-soluble. Vitamin B12 has a complex structure which is also amongst the largest. This vitamin is an essential cofactor in synthesising DNA and the metabolism of both fatty acids and amino acids. It plays a pivotal role in the maturation of the red blood cells in the bone marrow and also influences myelin synthesis. Vitamin B12 is responsible for ensuring the smooth functioning of the nervous system.

The Impact of Inadequate Vitamin B12

Vitamin B12 is an essential requirement for a smooth-functioning body. The body needs vitamin B12 regularly. When you don’t adequately supplement your body with vitamin B12, you may experience the following symptoms:

  • Loss of appetite
  • Constipation
  • Weight loss
  • Tingling sensation or numbness
  • Weakened muscles
  • Increased heart rate
  • Trouble walking
  • Nausea
  • Memory troubles
  • Dementia
  • Sore mouth or tongue

A dearth of vitamin B12 in your body meddles with the production of healthy red blood cells. And unhealthy cells would naturally die before the new ones are produced. This cycle causes megaloblastic anaemia. Some of the common symptoms of anaemia include:

  • Lowered appetite
  • Diarrhoea
  • Weakness
  • Paleness
  • Fatigue
  • Irritability

Considering the aforementioned, it is easy to understand the importance of vitamin B12 in your body. If your test reports display a deficiency in vitamin B12, you might have to take a vitamin B12 injection to supplement your body with this essential nutrient. Your doctor might also recommend including vitamin B12-rich foods in your meals. However, because problems don’t knock on your door before they arrive, invest in a comprehensive medical insurance plan to look after your healthcare in case things don’t go as planned.

Foods Containing Vitamin B12

Knowing the vitamin B12 sources in food can help you adequately supplement your diet and stay away from health ailments. Thankfully, by simply including meat and dairy products in your meals, you can sufficiently supplement your diet with an adequate amount of vitamin B12. As for vegans and vegetarians, here are some vegetables and fruits rich in vitamin B12 that you can add to your shopping cart:

  • Fruits Rich in Vitamin B12

Not only are fruits a delicious addition to your meals, but they are packed with essential vitamins and nutrients that help you stay healthy. However, when it comes to vitamin B12, fruits make up only 5% of the recommended value. So, you will have to make additional efforts to adequately supplement your vitamin B12 requirements.

  • Apples Aside from being an important inclusion in a list of vitamin B12 fruits, apples are also rich in fibre, antioxidants, and flavonoids. Apples also comprise polyphenols that are found in both the peel and the pulp of the nutrient-dense fruit.

  • Bananas

Bananas are a cheap, healthy, and nutrient-dense fruit that can easily become a part of every individual’s diet. It is one of the best fruits rich in vitamin B12. Bananas also contain fibre and potassium. It helps manage blood pressure, reduce stress, and relieve constipation and ulcer problems. The fruit also helps regulate body temperature.

  • Blueberries

Another fruit that is rich in vitamin B12 is blueberries. It is packed with antioxidants that ensure great health while also supporting your skin’s ability to fight inflammation concerning acne, eczema, psoriasis, and premature ageing. Additional benefits include aiding weight loss, improving digestion, alleviating stress, etc. Blueberries also comprise anti-cancer effects and are great for diabetes.

  • Oranges

Not only do oranges comprise vitamin B12, but they are also rich sources of beta-carotene, antioxidants, and calcium which are all very important for a healthy body.

Now that we know which are some of the vitamin B12 fruits, let’s take a look at vitamin B12 vegetables.

  • Vegetables Rich in Vitamin B12

For a balanced diet, it is essential to include vegetables in your meals. They supplement the body with all the vitamins, minerals, and other essential nutrients such as fibre and antioxidants. A significant amount of research supports the belief that individuals consuming at least five servings of vegetables regularly have the lowest risk of several diseases, including heart ailments and cancer.

  • Alfalfa

Alfalfa comprises vitamins A, D, E, K, U, C, B1, B2, B6, B12, Pantothenic acid, Niacin, Inositol, Folic acid, and Biotin. It also aids in lowering cholesterol, manages blood sugar, and relieves symptoms of menopause.

  • Beetroot

Beetroots are a storehouse of vitamin B12. They are also enriched with iron and a host of other essential nutrients. Simply add some beetroot to your salad to enjoy a delicious meal rich in fibre, potassium, manganese, and vitamin C.

  • Butternut Squash

This may be an exotic vegetable, as few are aware of it. However, it is packed with rich minerals and fibres to help your body stay healthy. It is also one of the vegetables that are rich in vitamin B12.

  • Mushrooms

Dried shiitake mushrooms contain the highest amount of vitamin B12. You can simply sauté them with some oil for a delicious side dish or use them to make a flavourful broth.

  • Potatoes

One of the most widely-available vegetables, potatoes are the best accessible source of vitamin B12 for vegetarians. Potatoes are also known to balance the alkaline content in your body. In addition to vitamin B12, potatoes are packed with potassium, sodium, and vitamins A and D in adequate quantities.

Aside from the above-mentioned vitamin B12 vegetables and fruits, some other vitamin b12 sources include dry fruits such as almonds and peanuts. For meat lovers, sardines, beef, clams, tuna, etc., are all sources of vitamin B12.

To Conclude

The hustle and bustle of a routine life often keep people from prioritising their health. However, neglecting your health comes with a host of illnesses and ailments that bring along a hefty bill. Therefore, in addition to looking after your health with nutritious foods, you must also invest in a comprehensive medical insurance plan to help you bear the cost of treatment in case things don’t go by your plan.

Health insurance takes care of all the contingency scenarios concerning your health so you can live your life worry-free. The benefits of health insurance extend beyond financial support and offer the policyholder peace of mind. With a medical insurance plan, you can receive the best treatment without worrying about the bills. The health insurance by Tata AIG provides comprehensive protection for a host of health-related scenarios. You can even invest in adequate coverage from home. Moreover, if you buy health insurance online, you can save on your premiums and easily compare different policies.

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