Guide To Vitamin B12 And Vitamin D Deficiency In Vegetarians – Maintaining a healthy diet is a common advice given to anybody looking to improve their eating habits. However, how much of a healthy diet is sufficient to provide for the varying nutritional demands of our bodies? Especially for the vegetarian diet that is blamed for to lack of the vital nutrients required for the healthy functioning of the mind and body. Vitamin B12 and vitamin D are one of the most essential nutrients needed to maintain overall health. Here’s a Guide To Vitamin B12 And Vitamin D Deficiency In Vegetarians curated by Dt. Gagan Anand.
This guide by Dt. Gagan Anand is highly beneficial for vegetarians who struggle with Vitamin B12 And Vitamin D Deficiency. Relying on supplements is not a sustainable solution and is also prone to several negative health effects. Therefore, including rich sources of Vitamin B12 and Vitamin D in your diet can have a significant impact without any risk of negative health effects. Explore the Guide To Vitamin B12 And Vitamin D Deficiency In Vegetarians to tackle the deficiencies with homemade diets.
A Look at the Symptoms of Vitamin B12 and Vitamin D Deficiency
Before we treat a problem, it is important to diagnose it. Vitamin B12 and Vitamin D deficiency are among the most common deficiencies in people. There are plenty of symptoms that become apparent if you are affected by these deficiencies. Our bodies mostly store these nutrients and show the signs of deficiency of over a few months. Read the symptoms below to identify the deficiencies in due time.
Common Symptoms for the Vitamin B12 deficiency:
- Blurred vision
- Abnormal gait
- Sore tongue
- Poor memory
- Confusion
- Hallucinations
- Personality changes
Common Symptoms for Vitamin D deficiency:
- Muscle weakness
- Mood changes
- Hair loss or thinning
- Depression or feelings of sadness
- Loss of appetite
- Getting sick more easily
- Pale skin
- Fatigue
- Bone pain or achiness
List of Vitamin B12 And Vitamin D Rich Food Items
Vitamin B12 is a water-soluble nutrient that plays an important role in the formation of red blood cells in the body and elevates the energy levels in your body. Vitamin D is a fat-soluble nutrient required by bones to absorb calcium and is also useful in strengthening immunity.
People are mostly unaware of the nutritional profile of the food they eat and are unable to maintain their balance. The good news is there are plenty of vegetarian and vegan food choices you can adapt to treat the Vitamin B12 And Vitamin D Deficiency. Read through the list to know more about the rich sources of these vitamins.
Top Vitamin B12 Foods for Vegetarians
Dairy Products: Milk and several dairy products are a rich source of Vitamin B12 as well as many minerals and nutrients. You can choose your preferred dairy product to include in your diet. As per the studies, 1.2 micrograms (mcg) of Vitamin B12 is present in 1 cup of low-fat milk, or 50% of your Daily Value (DV).
Eggs: Another rich source of Vitamin B12 is eggs. They are a reliable source of protein, Vitamin B12, and other vital nutrients. One large, hard-boiled egg contains 0.6 mcgTrusted Source of vitamin B12 or 25% of your DV.
Fortified cereals – We can say that this is the best source for vegetarians to get the proper amount of vitamin B12. Consumption of fortified cereals such as bran and whole wheat oats are rich in vitamin B12 as well as iron and vitamin A. Therefore regular consumption of fortified cereals helps to increase vitamin B12 levels in your body.
Top Vitamin D Foods for Vegetarians
Eggs: Egg yolk is loaded with many essential nutrients including Vitamin D.
Mushroom: Many species of mushrooms are a rich source of Vitamin D and vital nutrients.
Sunshine: The easiest way to take the Vitamin D is through sunlight. However, prolonged exposure may not be safe, and only step out during early mornings.
Health Benefits of Vitamin B12 and Vitamin D for the Overall Well-Being
Maintaining a diet that is rich in Vitamin B12 and Vitamin D can easily help you treat the deficiencies. Both vitamins have a key role in improving health outcomes and various bodily functions. From blood formation to enhanced energy levels these nutrients affect major aspects of health and can also trigger other deficiencies and health problems.
You don’t need a lot of Vitamin B12 and D to perform vital functions in your body. Only a trace amount is needed to keep the body healthy and happy. There are also severe health complications related to the lack of these nutrients that can be life-threatening in the long run. The major health benefits of Vitamin B12 and Vitamin D are elaborated below:
- Forming and dividing red blood cells
- Protecting your nervous system
- Synthesizing your DNA
- Giving your body energy
- Improving immunity and less risk of infections
- Enhanced calcium absorption and stronger bones
- Sharp eyesight
Wrapping Up!
Vegetarians and vegans should always be mindful of their Vitamin B12 and Vitamin D levels. These vitamins have a crucial role in improving the overall being of an individual. With this Guide To Vitamin B12 And Vitamin D Deficiency In Vegetarians you can easily tackle the deficiencies, without having to rely on the supplements.
