Discovering Vitamin B12-rich fruits and vegetables

Vitamin B12 is crucial for various bodily functions such as energy production, nervous system functions, cognitive functions, and cell growth. It plays a pivotal role in maintaining overall good health and well-being. Primarily, animal-derived foods are a good dietary source of vitamin B12. Considering that, certain groups of people like vegetarians and vegans are more prone to developing vitamin B12 deficiency. Pregnancy, autoimmune disorders, and certain medications can also increase the risk of vitamin B12 deficiency. Though there are supplements available, vegetarians and vegans can also monitor the intake of this vitamin with limited options of vitamin B12 vegetables and fruits.

What is Vitamin B12?

Vitamin B12 or Cobalamin (scientific name) is a water-soluble vitamin essential for the well-being of humans. The human body cannot naturally produce vitamin B12 on its own but can store it in the liver when it is consumed through food and supplements. However, it is not stored in the body for long, as it dissolves in water. Hence, it is important to ensure the regular intake of vitamin B12 in the form of supplements or through dietary intake.

Vitamin B12 plays a vital role in the formation of red blood cells, DNA synthesis to maintain healthy cells, healthy nerve system functioning, metabolism, and brain health. Deficiency of this essential nutrient can cause various health problems.

Causes and effects of inadequate Vitamin B12

Vitamin B12 deficiency can be caused due to various risk factors. Here are some of them:

1. Malabsorption due to ageing, gastrointestinal problems, and autoimmune conditions

2. Inadequate dietary intake, especially in people who follow strict vegetarian and vegan diet

3. Pregnancy and breastfeeding

4. Medications such as H2 blockers, proton pump inhibitors, diabetic medicines, etc.

Here are some of the common symptoms of vitamin B12 deficiency:

1. Fatigue

2. Weakness

3. Megaloblastic anaemia (very large red blood cells and decreased count)

4. Tingling and numbness in the legs and hands

5. Confusion

6. Memory loss

7. Depression

8. Seizures

9. Dementia

The treatment for vitamin B12 is decided based on the cause. Generally, the line of treatment for deficiency is oral supplements or injections. The duration of treatment may also vary depending on the condition.

You can also secure your health and have financial security for such medical emergencies or problems by availing of comprehensive health insurance from Zurich Kotak General Insurance.

Vitamin B12-rich fruits and vegetables

Vitamin B12 is mainly found in animal-derived foods such as meat, fish, seafood, eggs, and dairy products. Vitamin B12 vegetables and fruits are limited with only a few options. Vegetables and fruits do not generally contain vitamin B12 and are not considered a reliable source of vitamin B12. However, a few vegetables and fruits contain low amounts of vitamin B12 in them. Here are some of them:

Vitamin B12 fruits

• Banana

• Apple

• Dates

• Dried berries

Vitamin B12 vegetables

• Spinach

• Potato

• Mushrooms

Conclusion

To sum up, regular intake of vitamin B12 is crucial for overall human health and body functioning. Monitoring the dietary intake and having supplements are the main two ways to avoid vitamin B12 deficiency. Having adequate health insurance coverage is also an important necessity along with healthy dietary practices.