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Vitamins and minerals are very important for our body they allow our body to grow and develop. They also play important roles in bodily functions such as metabolism, immunity and digestion. There are two types of vitamins fat soluble and water soluble.

Fat-soluble vitamins are vitamins A, D, E, and K. They are present in foods containing fats. The body absorbs these vitamins as it does dietary fats. They do not dissolve in water

Water soluble vitamin can dissolve in water. Water-soluble vitamins are carried to the body’s tissues but are not stored in the body. They are found in many plant and animal foods and in dietary supplements and must be taken in daily. Vitamin

C and members of the vitamin B complex including vitamin B12 which is also called cobalimin.

Vitamin B12 is very important for our body because it helps in creation of Red blood cells and DNA in our body it is also crucial to the normal function of the brain and the nervous system. Vitamin B12 helps reduce destruction of myelin sheath whose deficiency can cause damage to our nervous system. Vitamin B12 also helps in absorbing folic acid and also make us feel more energetic in our day to day life. Now we know how important is vitamin B12 for our body but we often hear from our doctor’s that we are vitamin B12 deficient specially among vegetarians why is this so.

Vitamin B12 level in a healthy body

adult->2.4 mcg
pregnant women->2.6 mcg nursing mother->2.8 mcg

This can be due to two reasons either due to not intaking food rich with vitamin B12 or Even if we eat such food our body is not able to absorb B12 this can be due lack of intrinsic factor which is a type of protein found in stomach its deficiency is caused due to stress, lack of sleep, bad eating habits, imbalanced diet processed food use of chemical and preservation in food. Consumption of Alcohol also causes B12 deficiency.

A person having deficiency of B12 may experience shortness of breath, pale skin ,disturbance of nervous system, sparking in nerves, imbalance in walking, depression, weak memory ,sour tongue.

If you are vegetarian intake of dairy products such as milk, curd, butter milk , paneer and fermented food such as idli’s and dosa’s can help better aborption of vitamin B12 in our body and for non-vegetarians vitamin B12 is abundant in all types of meat, eggs, seafood etc. besides this daily excercise and yoga also helps in better absorption of vitamins.


Trishula Dagariya