Kya apko pata hai Your body cannot make vitamin B12 on its own? Hence it is important for you to get it from your diet and supplements.
It is often found in non-vegetarian food items and due to this, its deficiency has been found to a great extent among vegetarians.
If you are a vegetarian and are worried about vitamin B12 deficiency, then we will tell you 5 vegetarian food items rich in vitamin B12 that you can consume.
Age Barne se pahle kiya aap janna chahoge What does Vitamin B12 do for our body?
Vitamin B12 is very essential for the formation of our red blood cells. Vitamin B12 protects the nervous system, helps with the formation, division of red blood cells, and provides your body with energy.
Hello May Suranjan Kundu Apka Hamsafar aur Naturopath Aaj Bataunga
Vitamin B12 foods for vegetarians: Increase vitamin B12 by 5 Foods in your diet
1. Dairy Products:
Firstly, it has been found that 250 ml of milk contains about 1.2 – 2.4 of vitamin B12. Therefore, keep in mind that you must consume milk and milk-based food items such as butter, cheese, curd, and cheese.
2. Fortified Cereals:
There are many foods in which some amount of B12 is added. One of them is your breakfast cereals, so if you are a vegetarian and if you are deficient in vitamin B12 then you can include cereals in your breakfast.
Wah kya bat hai es bat pe like to ho jana chahiya
3. Soy Products:
You can also get vitamin B12 from some soy products like soy milk, or fermented soya beans. Apart from being high in protein, they are also healthy, so you must consume them.
4. Nutritional Yeast:
Studies say that 5mcg of vitamin B12 is present in every tablespoon of nutritional yeast. You can consume it on popcorn or by adding it to your salad.
5. Fruits and Vegetables:
You can also get Vitamin B12 from some vegetables like Beetroot, Alfalfa, Butternut Squash. By consuming some fruits like apple, banana, mango, and orange, you can also meet the deficiency of vitamin B12.
Due to the
deficiency of Vitamin B12, we can become victims of many diseases. So if you
are a vegetarian then take special care of your diet and definitely watch this video.
Vitamin C is a water-soluble compound and found in living organisms.
Vitamin C is an essential vitamin that means your body can’t produce it. Yes, it has many different roles and has been linked to impressive health benefits also.
It is a very essential nutrient for various metabolism in our body and also serves as a reagent for the preparation of many materials in the pharmaceutical and food industry.
Vitamin C also is known as ascorbic acid and is an essential nutrient in many multicellular organisms, especially in humans.
2. Vitamin C Foods-
Vitamin c Foods healthy-myself.com
A. Oranges-
A bite into one cold orange slice is the refreshment you need as the afternoons get hotter.
As much as we like the pulpy slice or its juice.
We will have to know that these fruits make up for a significant Vitamin C intake.
Moreover, one medium-sized orange provides 70mg of the said vitamins.
B. Lemons-
While we have seen many videos of kids reacting to eating lemons and making faces, we can assure you that it is not the best way to consume it.
Lemons, however, contain the highest amount of Vitamin C with 83 mg including its peel.
C. Broccoli-
Moving onto the green, Broccolis is a known vegetable disliked by kids in the west and is kind of a luxury to Asian kids.
It is perhaps one of the best sources of fiber as well as Vitamin K, and Vitamin C.
Half a cup of cooked broccoli contained – 51 mg of Vitamin C-as per research.
D. Kale-
Talking about super healthy foods, kale is the king of greens, and like broccoli, it also is a cruciferous vegetable.
It probably has the highest content of Vitamin A, K, B6, manganese, calcium and not to mention, Vitamin C.
A cup of chopped kale contains 80 mg of Vitamin C while a cup of cooked kale contains 53 mg.
E. Lychee-
Sweet and watery, who knew Lychee would be a good source of Vitamin C.
Many of us as kids have had a lot of lychee juice, but the best way of eating it is to break the fruit and eat the pulp.
Not only are they useful for increasing your blood collagen levels, but one lychee provides 7mg of vitamin C.
F. Brussel Sprouts-
One more cruciferous food on the list, Brussel Sprouts are a popular item to be used in salads. These are high in fiber, Vitamin A, K, and C.
One-half cup of cooked Brussel sprouts provides 49 mg of Vitamin C.
G. Strawberry-
Strawberries are those hearty foods that kids love to know about.
It is used prominently in various desserts as well as looks a gorgeous shade of red. However, the lesser-known fact is the health benefits of strawberries.
One cup of half-cut of these dotted red fruits contains 89 mg of Vitamin C along with a mix of other antioxidants.
3. Daily Intake Of Vitamin c-
For adults, the recommended daily amount for vitamin C is 65 to 90 mg/day.
And the upper limit is 2,000 mg/ day.
4. Vitamin C Function-
Vitamin c Function healthy-myself.com
Vitamin C plays an important role in many physiological processes in humans. It is needed for the repair of tissues in all parts of the body.
4.1. Antioxidant activity–
One of the important properties of vitamin C is its antioxidant activity.
The antioxidant activity of vitamin C helps to prevent certain diseases such as cancer, cardiovascular diseases, common cold, age-related muscular degeneration, and cataract.
4.2. May lower your risk of heart disease-
Heart disease is one of the leading causes of death in the whole World.
Many factors increase the risk of heart disease, including high blood pressure, high cholesterol levels, and low levels of HDL (good) cholesterol.
4.3. In cardiovascular diseases–
The antioxidant property of vitamin C helps to treat cardiovascular diseases.
Vitamin C has the capability of reducing monocyte adherence to the endothelium and improving endothelium-dependent nitric oxide production.
4.4. Used In the common cold–
The use of vitamin C might reduce the duration of the common cold due to the anti-histamine effect of the high dose of vitamin C.
4.5. Boosts immunity-
Vitamin C boosts your immunity power.
Vitamin C helps these white blood cells function more effectively and protecting them from damage by potentially harmful molecules, like free radicals.
4.6. Protects your memory and thinking as you age-
Dementia is a famous term and is used to describe symptoms of poor thinking and memory.
And also thinking disorders such as dementia, and while a high intake of vitamin C from foods and supplements has been shown to have a protective effect against it.
4.7. Synthesis of protein–
Another vital function of vitamin C is – the synthesis of protein.
Vitamin C helps in the synthesis of collagen.
4.8. Wound healing–
Vitamin C plays a key role in healing wounds by the formation of collagen, connective tissue.
The new tissue is rebuilt with the help of the collagen framework.
This function is supported by its co-factor vitamin C.
Besides this, vitamin C performs as a strong antioxidant and immune system modulator
Spoon-Shaped Fingernails With Red Spots or Lines. …
Dry, Damaged Skin. …
Easy Bruising. …
Slowly Healing Wounds. …
Painful, Swollen Joints.
9. Weak Bones-
10. Bleeding Gums and Tooth Loss-
11. Poor Immunity-
12. Persistent Iron Deficiency Anemia-
13. Fatigue and Poor Mood-
14. Unexplained Weight Gain-
15. Chronic Inflammation and Oxidative Stress-
6. Conclusion-
Vitamin C is an essential vitamin that means your body can’t produce it.
Yes, it has many fantastic roles and has been linked to impressive health benefits also.
It’s water-soluble vitamins and found in many fruits and vegetables like- oranges, strawberries, kiwi fruit, bell peppers, broccoli, and kale & spinach.
7. FAQ:
Vitamin C FAQ healthy-myself.com
A. What are the common symptoms of Vitamin C deficiency?
The preliminary symptoms of Vitamin C deficiency are:
Tiredness and weakness
Joint and muscle pains
Easily getting bruised
Tiny red-blue spots like bruises on the skin
B. Why is Vitamin C beneficial for our body?
Though Ascorbate is not a cure for the common cold, serious complications of it, maybe avoided by regular inclusion of Vitamin C in the diet.
Other benefits include protection against:
Deficiency of the Immune System
Cardio-vascular disease
Prenatal health problems
Tooth decay and gum disease
Eye disease
Skin wrinkling
C. Whether it is helpful for Avoid Covit 19?
Directly not, But you can strengthen your Immunity power.
Do you know that-Turmeric milk is not only delicious but also and beneficial for your health?
Turmeric is one of the oldest and important spices of our regular use.
Turmeric is bitter in taste, astringent and pungent in taste.
It has a heating quality.
Due to this amazing heating quality, it can balance Kapha and Vata doshas.
And due to its bitter taste, it helps to balance the Pitta dosha, thus making it tri-dosha as per Ayurveda.
Just stay with 5 minutes and you will get super knowledge about Turmeric Milk.
1. What is Turmeric?
Turmeric is a common spice and a major ingredient in the kitchen used as curry powder for a long time.
Its primary active ingredients, curcuminoids, are yellow and used to color foods and cosmetics as well.
Turmeric’s stems are dried and then made into capsules, tablets, teas, or extracts.
Turmeric powder is also made into a paste for skin use.
As you know Turmeric milk has been used in Ayurvedic medicine for a long period, especially in South Asia.
It was used for many disease conditions such as- breathing problems, rheumatism, serious pain, and fatigue.
Today, turmeric milk is used as a-
dietary supplement for inflammation
arthritis
stomach
skin
liver
gallbladder problems
cancer
other many conditions.
2. Benefits of Turmeric milk:
You will surprise to know that Turmeric Milk is used for so many health benefits as you never expect.
They are given below one by one-
2.1. Benefits of Turmeric milk for Weight Loss-
The anti-inflammatory character of curcumin in turmeric milk may help to weight loss.
This is because weight loss is often characterized by metabolic inflammation in the body.
It suppresses fat tissue growth. And helps with weight loss.
2.2. Benefits of Turmeric milk for Hair-
One must include turmeric in the hair care regimen and no doubt you will see the benefits in a short duration of time.
There are numerous benefits of using turmeric for hair care such as it treats dandruff, helps to get rid of scalp-related issues such as eczema, conditions the hair from the root, etc.
Helpful in Treating Dandruff–
Dandruff is the most common scalp problem, which afterward results in hair loss.
This peculiar condition often leads to unpleasant itching and flaking.
Turmeric has rich anti-bacterial properties that have the ability to clear up the scalp, thereby reducing dandruff from accumulating.
Moreover, it stimulates blood circulation and also prevents the formation of dead skin cells.
How to use:
Take turmeric powder and mix with olive oil, and then apply it on to the scalp.
Leave it for 20 to 30 minutes and then wash it with a mild shampoo.
Mix turmeric with an equal amount of honey and milk, and apply the mixture on to your scalp.
Massage gently and rinse your hair with a mild shampoo thoroughly after some time.
You can repeat this twice a week. Also, you can use the mask of turmeric mask for hair growth.
Helps in Scalp Conditions–
There are numerous scalp conditions that can be easily treated with the use of turmeric.
Many conditions such as eczema, fungal infections and disorders like hair thinning, inflammation and itching can be cured using turmeric.
How to treat:
Gently massage some turmeric paste on to the scalp for 5 minutes and leave it for 15 minutes.
Wash it with a mild shampoo.
2.3. Turmeric milk for cough-
It is widely used to natural Remedy for Cough and Cold. Turmeric is used as an antiviral and antibacterial character and turmeric milk is an effective remedy for cough and cold.
It also, relief’s of sore throat.
2.4. Turmeric milk for sleep-
Turmeric milk may also improve sleep quality.
It reduces your anxiety levels and further promoting sleep quality.
Turmeric milk doesn’t necessarily mean turmeric alone.
2.5. Fight against Inflammation And Joint Pain-
Turmeric milk helps fight inflammation and joint pain.
Its anti-inflammatory properties are uncomparable.
2.6. Promote Skin Health-
Traditionally, turmeric is used as a remedy for a number of skin problems and skin glowing.
Turmeric also used in the topical application of skin tumors.
Research shows us that Turmeric Milk can potentially treat or reduce the risk of cancers of the breast, ovaries, lung, skin, brain, and digestive system.
2.8. Promote Brain Health-
Low levels of BDNF have been associated with your depression and Alzheimer’s problems.
This is because BDNF is also associated with learning and memory.
Turmeric milk increases the levels of neuroprotective proteins in the brain.
It can promote the functioning of T cells, B cells, macrophages, and natural killer cells.
All these cells are essential components of the body’s immune system.
Curcumin can also enhance the response of antibodies.
This means that curcumin’s beneficial effects on arthritis, cancer, heart disease, diabetes, and Alzheimer’s can be attributed to its ability to modulate the human immune system.
One of the most popular ways to expose children to turmeric in India is through golden milk – a mix of turmeric, black pepper, cinnamon, and coconut oil dissolved in milk sweetened with honey and topped with freshly grated ginger.
You can also add a pinch of turmeric and fold it into mac and cheese, peanut butter, hummus, eggs, oatmeal, or yogurt to add a healthy twist to favorite kid staples.
This blend of ingredients is also great for supporting digestion and metabolism.
Turmeric paste can also work against mosquitoes attack or bumps.
5. Conclusion –
Turmeric milk is indeed the golden milk.
It is simple to make – takes less than 15 minutes.
Hence, it is time for you to make a wise choice.
Make sure you consult your doctor before including it in your daily routine.
6. FAQ-
Is there any side effect of turmeric milk?
You can take Turmeric milk little quantity then it is ok.
What is the best time to take it?
Drinking turmeric milk at night is a better option as it can help to promote sleep better.
Whether it Is good for your hair?
Turmeric milk can be good for hair.
However, a lot of research in this regard to be done.
