Vitamin B12 is an important nutrient for the human body because it can ensure the healthy growth of red blood cells (RBC) and the development of DNA. "It is a water-soluble vitamin that, together with folic acid, helps to produce red blood cells in our body, ensuring proper oxygen supply and circulation," said Lavleen Kaur, co-founder and chief nutritionist of Diet Insight.
However, the body cannot produce this essential nutrient, so it needs to be compensated by diet and/or other supplements.
But many people think that getting a natural source of vitamin B12 is only suitable for those who follow a non-vegetarian diet. Does this mean that vegetarians must only rely on supplements to obtain this important vitamin?
"The rich vitamin B12 minerals are found in the soil. When an animal eats plants, it directly consumes the soil on the plant. Once a person eats animal meat, the person will indirectly get vitamin B12 from plant soil," Kaur explained.
"However," she continued, "our soil is full of chemicals, fertilizers and harmful pesticides. Even if we turn to plant sources such as sweet potatoes, tomatoes, radishes or onions; we may not be able to get vitamin B12 from them. This It's because we clean them thoroughly to make sure that no dirt is left on the vegetables. In addition, we have stopped playing with soil or gardening, so there is absolutely no direct connection between soil rich in vitamin B-12 and us," she told indianexpress. com.
If the body does not get enough vitamin B12, it will produce fewer red blood cells and less oxygen supply. Insufficient oxygen supply can cause breathing difficulties, lack of energy, and feelings of tiredness and fatigue.
"Once we start to experience any of these symptoms, we will doubt whether we eat the right diet, exercise enough, or consider various other factors. But the underlying cause of the problem may be a lack of vitamin B12," she pointed out.
She added that when red blood cells are not formed in the correct form and shape, other problems may result. For example, if red blood cells grow proportionally in our bone marrow, we may suffer from a condition called megaloblastic anemia. In short, red blood cells are responsible for transporting oxygen throughout the body. Anemia occurs when the number of red blood cells in your body is lower than usual. "This means that a lack of vitamin B12 may harm your nerves, impair your memory and cognitive abilities," Kaul said.
Another symptom of vitamin B12 deficiency is numbness or tingling, muscle weakness, and difficulty walking. "Vitamin B12 is responsible for the formation of a layer of fatty material around our nerves. A lack of this vitamin will not form strong tablets that cause nerve connection problems," Kaul said.
In addition, vitamin B12, folic acid, and vitamin B6 produce a special amino acid called homocysteine, which is used to make protein. She said this helps to avoid blood clogging in the blood vessels.
Vitamin B12 is mainly found in animal sources, especially meat and dairy products. Fortunately for vegetarians, cobalt foods and fortified sources can also provide this vitamin well.
Cobalt is an essential nutrient element for the human body and a component of vitamin B12. The body needs cobalt to support development and maintenance. The content of cobalt in food depends on the soil in which the plants are grown. Some dietary sources rich in cobalt include nuts, dried fruits, milk, cabbage, figs, radishes, oats, fish, broccoli, spinach, cold-pressed oil, etc.
Increasing the supply of cobalt and fortifying the diet are essential, but increasing the absorptive capacity is also essential. This is where gut health comes into play because it is important for proper vitamin and nutrient absorption. Vitamin B12 is absorbed in the stomach due to a protein called intrinsic factor. This chemical attaches to the vitamin B12 molecule, making it easier to enter the blood and cells.
"If your body does not produce enough internal factors, or if you do not consume enough foods rich in vitamin B12, you may develop a deficiency. Therefore, it is important to keep the intestines clean and healthy in order to build The internal factors for the correct absorption of vitamin B12. For this, please make sure to find the root cause and solve any problems related to the intestines, such as acidity, constipation, bloating, flatulence, etc.," she explained.
"Due to gluten allergies, side effects of surgery or heavy use of antacids or other diabetes or PCOD drugs, drinking or smoking, etc., it is very common for us to experience intestinal difficulties when we grow old. These are some common problems that interfere with internal factors. , Leading to further intestinal health problems," she added.
Especially infants, pregnant or breastfeeding mothers, and anyone at risk of nutritional deficiencies should constantly monitor their diet to ensure that they get enough vitamin B12 while maintaining a healthy intestinal tract. The best way to keep your intestines healthy is to start a healthy lifestyle of eating raw vegetables 30 minutes before meals while ensuring the healthy development of probiotics.
"The most important thing is that we need to rekindle the earthly connection between the soil and us. Don't restrict your children from playing in the mud, try gardening as a hobby or simply create a clean environment," she suggested.
"If you have a vitamin B12 deficiency and it is a necessity prescribed by your doctor, then you should continue. However, by finding the root cause and leading a healthy lifestyle, you can also try to reduce your dependence on these supplements and pills ,"she says.