Increase Vitamin B12 Naturally (Symptoms, Best Foods, Natural Supplements)

Why is Vitamin B12 so important? What are the  symptoms of its deficiency. What are the best Vitamin B12 rich foods for vegetarians.

In  this video, I will also share with you the best natural plant based supplements and the  right way to take them so that you can come out of this common deficiency in 40 days. So  without any further delay, let’s get started. Hello Friends!

Welcome to Fit Tuber. Think  of Vitamin B12 as a car battery. Without this battery, the functions within the car can't  operate efficiently.

Similarly, adequate amount of Vitamin B12 is essential for starting crucial  processes in the body such as DNA repair, energy production, formation of red blood cells and the  smooth functioning of central nervous system. Today, more than 47% people in India are Vitamin  B12 deficient and surprisingly not many know about it. But because vitamin b12 has an important  role, its deficiency in the body creates clear signs and symptoms.

The most common symptom  is fatigue. Even after sleeping well at night, if you always feel tired chances are that your  vitamin b12 is low. Then if your skin looks pale, eyes are tinged with yellow as if blood count is  low, hameloglobin is less then this can also be due to vitamin b12 deficiency.

If you regularly  experience mouth ulcers then you should get your vitamin b12 checked. Since vitamin b12 is  responsible for the proper functioning of central nervous system i. e.

our brain and nerves,  its deficiency causes mood swings, weak memory, difficulty to concentrate. Irritability, anxiety  and depressive tendencies also increase. An alarming symptom of vitamin b12 deficiency is  tingling and numbness in your hands and feet.

As if someone is pricking pins and needles. So, if you are experiencing one or more of the above symptoms, you should get a Vitamin B12  blood test done. The ideal range of Vitamin B12 is from 200 picogram/ml to 950 pg/ml.

If your  Vitamin B12 comes out lesser than 150, it can trigger serious autoimmune disorders in the body. Our body requires just 2. 4 microgram of Vitamin B12 daily.

So a question arises, if our body  requires Vitamin B12 in such trace amounts then why is its deficiency so common? There are two  main reasons. First, you are not eating foods that are rich in Vitamin B12.

Probably you are vegan  or vegetarian. Second, you are eating vitamin B12 rich foods but your body is not able to absorb  it. This happens when you have gut issues like indigestion, gas and bloating.

Which is why many  doctors opine that more and more non-vegetarian people are getting B12 deficient these days. Though its true that Vitamin B12 is found in plenty in non vegetarian foods and the yellow  portion of egg. But if you think that being a vegetarian you can not adequately get Vitamin  B12 then thing again.

So let’s talk about the best Vitamin B12 rich foods for vegetarians. First is milk. Drnking just one glass of milk will supply you over 50% of daily requirement of  Vitamin B12.

Apart from milk, curd, buttermilk, paneer and ghee are also fairly rich in B12.  Interestingly, studies have found that our body absorbs B12 from milk and dairy products better  than the B12 in beef, fish, or eggs. One katori of curd not only has 48% of daily requirement  of Vitamin B12 but also being a great source of probiotics, it increases good bacteria in the gut  which are scientifically proven to produce more B12.

So, if you are B12 deficient, it will greatly  help you if you include fermented foods in your diet as they are naturally rich in good bacteria.  Idli, Dhokla, fermented rice, Kanji, apple cider vinegar and ambali are some good examples. Apart  from these, Chickpeas, Spinach, beetroot, carrots and amla all have fair amounts of vitamin B12.

No doubt, the above foods help in fulfilling your daily B12 requirement. But what  if you can get all the required B12 in just one go and that too naturally. So let  us talk about 4 natural b12 supplements.

First is Plant Based Vitamin B12 capsules. Indian  market is full of synthetic B12 supplements. But Rasayanam, truu himalayas and Himalayan Organics  are 3 brands that make 100% natural plant based Vitamin B12 capsules.

Each one of these is  made using a combination of chosen herbs and whole foods that together fulfil the daily  need of Vitamin B12. Since Vitamin B12 is a water soluble vitamin, taking it with water  is recommended. For better absorption, take them after meals preferably breakfast or lunch.

Second is Wheatgrass juice. Wheatgrass juice is not only a superfood but an amazing source of  Vitamin B12. Studies have confirmed the high density of B vitamins in wheatgrass juice.

In  a glass add 30ml of wheatgrass juice with equal amount of water and drink it 30 minutes before  breakfast. Within 40 days, not only your vitamin B12 will shoot up but also your skin will begin  to glow. You can buy from any reputed brand.

Third is Moringa leaf Powder. I am sure you  would have seen drumstick in sambhar. The leaves of that drumstick tree are a rich source  of vitamin b12.

Our ancestors knew this but today it has been backed by studies. But you need  not wander around looking for a moringa tree. Moringa leaf powder is easily available online. 

Keep this in your kitchen cabinet like a masala. You can add it while kneading the dough, while  making rice. You can add it to curries, dals, chutneys and even smoothies.

You will get  all the vitamin B12 from it without having to even taste it. One can simply mix a teaspoon  of moringa powder in water and drink it anytime. Extremely rich in antioxidants, moringa leaves  are a blessing if you are vitamin b12 deficient.

Last but not the least, Nutritional yeast.  Nutritional yeast is an inactivated version of regular yeast which not only gives a unique cheesy  flavour to your food but is also a significant source of vitamin b12, folic acid and most other B  vitamins. Just 1 tablespoon of natural unfortified nutritional yeast will give you 40% of daily  requirement of vitamin b12 and 2 grams of complete protein.

You can add them over hot soups, sabzi,  dals, roti, salads or any dish that calls for a cheesy flavour. Nutritional yeast is available  in the form of flakes and powder. You can choose any.

Just make sure that you buy unfortified  nutritional yeast. 100% vegan, it is one of the tastiest vitamin b12 supplements. But don’t over  do with it.

2 tablespoons in a day is good enough. So if you include foods that are naturally  rich in vitamin B12 and supplement with any of these 4 natural solutions, within 40 days,  your Vitamin B12 will shoot up no matter how low it is at this moment. More importantly  all the symptoms will begin to subside.

It would be even better to keep continuing as it is  beneficial to keep B12 close to upper limit. . We talked about superfoods for vitamin B12. 

Talking of other superfoods, checkout urban platter’s shelled brazil nuts. It is said that  selenium is one mineral that helps resolve auto immune disorders like thyroid. And just 10  grams of brazil nuts have a whopping 10 times the recommended intake of selenium.

A study showed  that people who ate just 2 brazil nuts, within 9 hours their cholesterol level dropped. So if you  have thyroid problem or heart problem, I recommend that you eat just one soaked brazil nut for 30  days and compare the results. Apart from this, like any other nuts, brazil nuts can be added to  desserts and other dishes.

Anti inflammatory, rich in antioxidants and micronutrients, these nuts are  worth trying. To buy urban platters 100% brazil nuts, click on the link down in the description  box. Do not forget to apply special discount coupon to get 16% off on your purchase.

(FT16) There are 5 foods you should never eat in breakfast. To find out, checkout this video. My  name is Vivek, I thank you so much for watching.