Vitamin B12: If you are a vegetarian, then know some food sources of Vitamin B12

   

Vitamin B12 is an essential vitamin for cells (nerves). It is important for keeping your nerves, blood cells, and DNA healthy. Animal products naturally contain this vitamin. Meat, dairy, and eggs are particularly good sources. Plant-based foods do not naturally contain B12. So people who follow a vegetarian diet need to make sure they get enough vitamin B12 every day to avoid deficiency.

First, know why Vitamin B12 is important for you (Why Vitamin B 12 is important)

A lack of vitamin B12 can lead to serious consequences, such as blood deficiency or the body's inability to use calcium properly. Vegetarians need to think more about where their vitamin B12 is coming from (Vegetarian food sources of Vitamin B12).

Benefits of Vitamin B12

Formation and division of red blood cells

Protecting the nervous system

Nourishing DNA

Giving energy to your body

Vitamin B12 for weight loss

Vitamin B12 is an essential vitamin for your body.  

If you don't have enough vitamin B12, you may also experience the following symptoms (Signs of Vitamin B12 deficiency)

Fatigue

Tingling sensation in hands and feet

Numbness

Weakness

Blurred vision

Fever

Excessive sweating

Difficulty walking

Constipation

Blistered tongue

Here are some vegetarian sources of Vitamin B12

Vegetarians have many options for sources of B12. These include dairy products, such as milk and cheese. Vegans have a more limited list of options. Natural foods such as nutritional yeast, some mushrooms, and some algae also contain vitamin B12.

1 Milk products

Eating dairy products is one of the simplest ways to get enough vitamin B12 on a vegan diet.

1 cup of low-fat milk contains 1.2 micrograms (mcg), or 50% of your Daily Value (DV)

8 ounces of low-fat yogurt contains 1.1 mcg or 46% of your DV

1 ounce of Swiss cheese contains 0.9 mcg or 38% of your DV

Try eating yogurt with your breakfast, milk as lunch, and a few slices of cheese as a snack.

2 Fortified food items

Vegetarian food sources of Vitamin B12

Fortified cereals are a great breakfast option. They can often contain up to 25% B12. However, this can vary from brand to brand. Read the packaging to determine if your favorite breakfast cereal or pulses have added B12.

Fortified food items are usually easier for your body to digest, which means it makes it easier for the body to absorb vitamin B12.

3 Nutritional yeast

Another nutritious food that contains vitamin B12 is nutritional yeast. It is a favorite food for vegetarians. Along with its nutritional benefits, nutritional yeast provides depth of flavor to cooking. Many people use nutritional yeast to add a cheesy or nutty taste to foods. One tablespoon of fortified nutritional yeast provides 2.4 mcg of B12. Vegetarians can add nutritional yeast to sauces, chili or curries. For a healthy snack or breakfast, sprinkle nutritional yeast on popcorn.

4 Shiitake Mushrooms

Some mushrooms, such as shiitake, contain vitamin B12. However, the levels of the vitamin are relatively low. You would need to eat about 50 grams of dried shiitake mushrooms to meet your daily requirements of vitamin B12.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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14 Health Problems That Can Be Treated With Bananas

We all know bananas are natural treats full of potassium and vitamins, but did you know that they can be used to treat common health problems? If you didn't, by the time you have finished reading this article, you will come to realize just how much of a superfruit a banana really is.

1. Energy to the body 

Bananas contain three different types of sugars: glucose, fructose, and sucrose, combined with a highly respectable amount of fiber. Because of this, bananas are an excellent source of energy for the body. Studies have found that two bananas give us enough energy for 90 minutes of physical training, so it's no wonder that the best athletes in the world eat bananas regularly. 

 

2. Overcoming depression  

A recent study among patients with clinical depression found that many subjects reported an improvement in mood after eating bananas. The reason for this lies in a component called tryptophan, an essential amino acid that the body can not produce by itself, and through it, hormones such as melatonin, neurotransmitters such as serotonin, and other substances that contribute to body relaxation are produced. Tryptophan also reduces anxiety and depression, helps to prevent migraines, reduces the risk of developing symptoms of cardiovascular spasms, and, like the amino acid lysine, helps reduce cholesterol levels.

3. Relief of menstrual symptoms 

Not only are bananas rich in tryptophan, but they also contain vitamin B6, which helps the body maintain balanced glucose levels in the blood. The effects of these two components contribute to calming the body and brain, improving moods, and relieving menstrual pain.

4. Power to the brain 

The potassium and sugars in bananas have a positive and surprising effect on our brain's ability to remain concentrated and focused over time. Numerous experiments have been conducted over the years, where it was found that groups of students who ate a banana every morning were much more successful in their studies than those who did not. 

 

5. An essential supplement for anemia sufferers 

Bananas are rich in iron and can greatly contribute to the production of hemoglobin in the body, an essential part of the blood composition that carries oxygen around the body. Therefore, those who suffer from anemia, a low hemoglobin content in the blood, should eat bananas as often as possible. 

 

6. Balance blood pressure  

Bananas contain a rare combination of high amounts of potassium and almost no salt and are therefore perfect for treating high blood pressure. The ability of bananas in treating blood pressure problems is so great that the US Food and Drug Administration has allowed exporters of foods containing high amounts of potassium to advertise them as being able to help prevent stroke and high blood pressure.

7. Calming heartburn 

Heartburn usually comes about due to eating too many fatty foods and drinking carbonated beverages. Eating bananas balances the acidity of the stomach, which will ease heartburn and, in some cases, even eliminate it completely. 

 

8. Treats constipation 

You may also sometimes suffer from this unpleasant problem, but the nutritional fibers in the banana will help you overcome it easily and quickly. A banana for breakfast every day will contribute to normal bowel movements without the need to take chemical laxatives. 

 

9. Treats morning sickness 

This is usually caused by a change in hormone levels in the body and low blood sugar levels. Eating bananas can help both of these problems, and generally, all of the nutrients it contains are beneficial to pregnant women. 

 

10. Ointment for mosquito bites  

Before applying synthetic lotions, squash some pieces of banana and apply it to the sting. Many people have discovered that doing this soothes the feeling of itching and reduces swelling. 

 

11. A perfect diet snack 

Many people who are overweight find that stress and tension make them crave sweet snacks and forbidden temptations. Bananas are an excellent substitute for chocolate and the sweet snacks we all like to indulge in, and it also gives us the energy we need to get past the hard hours after lunch. 

 

12. Wart treatment 

You can treat warts with only a banana peel and a band-aid or a small piece of tape. Attach the peel to the wart area, with the outer part of the peel facing outward and the inside placed on the wart, lightly tighten the bandage and leave it for a day.

13. A vital aid for quitting smoking 

If you are trying to quit smoking, there is no food that can help you more than the banana. B vitamins, magnesium and potassium help your body cope better with nicotine withdrawal symptoms and reduce your need for another cigarette. 

 

14. Coping with stress 

Our bodies use potassium to regulate heartbeats, send oxygen to the brain cells, and balance fluid levels in the body. These are all vital processes that help the body cope with stress. When your body does not have enough potassium in the bloodstream and you are under stress, your heart starts beating quickly, your brain has trouble making quick decisions, and your hands shake a little. Eating a banana will make sure none of that affects you.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement