Overcoming Vitamin B12 Deficiency: 3 Vegetarian Diet Tips from Dietician Priyanka | Bite And Diet

Vitamin B12 is very essential for healthy skin, hair and nails, formation of Red blood cells, and development of brain. These days, many people lack Vitamin B12 in their bodies. You may develop Vitamin B12 deficiency, if you are taking medicines for acidity like pantoprazole or diabetes medication like Metformin, drinking excess alcohol or following strict diet which is deficient in most of the nutrients including Vitamin B12.

A deficiency in Vitamin B12 can result in symptoms such as low energy, numbness or itching sensations, feeling like pins and needles in the hands or feet, and muscle twitching.

For adults, the daily recommended intake of Vitamin B12 is 2.4 micrograms. If you follow a vegetarian diet, here are some tips you can use to meet your Vitamin B12 needs.

1. Drink a glass of milk before bed.

A single glass of milk provides 1.3 mcg of Vitamin B12. Milk is not only rich in Vitamin B12, but it also serves as a valuable source of protein and calcium. Consuming milk before bedtime can aid in stress reduction, promote a restful night's sleep, and prevent constipation.

2. Drink plain lassi or buttermilk without salt

Buttermilk or lassi, is abundant in Vitamin B12 and is packed with probiotics, which can aid in alleviating digestive issues such as gas and acidity. This lassi can be savored at any time of the day or in between meals.

3. Cheese, corn and capsicum sandwiches.

Are you a big fan of sandwiches, then try a cheese sandwich or paneer sandwich with your choice of veggies for a Vitamin B12-rich breakfast or evening snack

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