Due to the deficiency of vitamin B12, one feels constant fatigue in the body, has the problem of forgetfulness, burning sensation on the tongue, tingling in hands and feet, paleness and weakness on the face. Not only this, vitamin B12 helps in making the brain, nervous system, blood cells and is also necessary for heart health. Many supplements are given to fulfill the deficiency of vitamin B12, but today we tell you how these 6 things kept in the house can fulfill your deficiency of vitamin B12, which you should include in your diet from today itself.
Food items rich in vitamin B12
Milk and dairy products
Dairy products like milk, curd, cheese are found to be rich in vitamin B12. In such a situation, drink a glass of milk daily. Consume curd during the day and include cheese in the diet. According to experts, one cup of milk contains 1.2 mcg of vitamin B12, which is up to 50% of your daily requirement.
eggs - It is said about eggs that whether it is sunday or Monday, eat eggs every day, because many proteins and vitamins are found in this egg. One of them is vitamin B12, which is found in the yolk of the egg, so you must eat a boiled egg every morning. 0.6 mcg is found in one egg, which can fulfill up to 25% of the daily dose of vitamin B12 deficiency.
fish - fishes like tuna, salmon and mackerel are rich in vitamin B12, which is also very beneficial for the overall health of the brain. 85 grams of salmon fish contains 4.9 mcg of vitamin B12, which is 200% of your daily dose of vitamin B12.
chicken and meat - Non-veg foods like red meat and chicken are excellent sources of vitamin B12. Apart from this, nutrients like vitamin A, iron and folate are also found in it.
Fortified cereals - people who are vegetarian cannot consume meat or fish, so they should consume fortified cereals in their diet. These are very beneficial and fulfill the deficiency of B12 in the body. Apart from this, iron, folic acid and fiber are also found in abundance in it.
Nutritional Yeast - If you are vegan, cannot consume dairy products and do not eat non-veg, you can choose vegan friendly options, which include nutritional yeast or nutritional yeast. vitamin B12 is added synthetically to it.
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