Health
Vitamin B12 is a vital nutrient that plays a key role in the proper functioning of the brain and nervous system. It also helps in the formation of red blood cells and DNA. A deficiency in vitamin B12 can lead to fatigue, weakness, memory problems, and even nerve damage if not addressed in time. While many supplements are available, several commonly found items in your kitchen can help naturally boost your vitamin B12 levels.
1. Milk and Dairy Products
Milk is one of the easiest and most available sources of vitamin B12 in many homes. A glass of milk can provide a significant portion of your daily B12 requirement. Along with milk, products like cheese, yogurt, and paneer are also great choices.
2. Eggs
Eggs, especially the yolks, are rich in vitamin B12. Including boiled or scrambled eggs in your breakfast can give your body a good nutritional boost. Two eggs a day can contribute meaningfully to your B12 intake.
3. Curd (Yogurt)
Homemade curd is not just good for digestion; it’s also a source of vitamin B12. Eating a bowl of curd daily, especially if it’s fermented naturally, can help reduce deficiency over time.
4. Fortified Breakfast Cereals
Many packaged breakfast cereals are fortified with vitamin B12. If you’re vegetarian or don’t consume animal products regularly, choosing fortified cereals can be a practical way to meet your B12 needs.
5. Buttermilk (Chaas)
Another fermented dairy product, buttermilk is often found in Indian kitchens. It supports gut health and contains a small amount of vitamin B12, especially if made from milk rich in the vitamin.
6. Paneer (Cottage Cheese)
Paneer is not only a protein-rich food but also contains a decent amount of vitamin B12. Including it in your regular meals in forms like curry, salad, or sandwich filling can support your nutritional needs.
7. Nutritional Yeast (if available)
Though not traditionally found in every Indian kitchen, nutritional yeast is gaining popularity. It is often fortified with vitamin B12 and can be sprinkled over dishes like pasta or vegetables.
Vitamin B12 deficiency is a growing concern, especially among vegetarians and older adults. Fortunately, many B12-rich foods are already in your kitchen. Including items like milk, curd, eggs, paneer, and fortified foods in your diet can naturally help manage and prevent deficiency. Before starting any supplementation, it’s best to consult a healthcare provider and focus on enriching your diet with natural sources wherever possible.
