Top 10 Foods Rich in Vitamin B12 that can be included in your diet to help in stress management

In an interview with HT Lifestyle, Dr Narendra Shetty, Kshemwana’s Chief Wellness Officer highlights, “Vitamin B12 (cobalamin) is primarily important for vegetarians as this essential nutrient is found primarily in animal products that play a vital role in various bodily functions. Vitamin B12 supports red blood cell formation, neurological function and DNA synthesis and adequate levels are essential for energy production, cognitive function and overall health and well-being.

Vitamin-B12 and Stress:

Dr Narendra Shetty said, “Vitamin B12 plays an important role in the synthesis of neurotransmitters such as serotonin and dopamine, which are involved in mood regulation and stress response Adequate levels of vitamin B12 can help maintain proper neurotransmitter balance, Which can contribute to improvement.” Stress resilience and mood stability. Vitamin B12 deficiency has been linked to mood disorders such as depression and anxiety, which are closely linked to stress. By ensuring adequate vitamin B12 intake, individuals may experience improved mood stability and overall psychological well-being, making them better equipped to manage stress effectively. According to experts, following are the foods rich in Vitamin B12 –

1. Fortified Plant-Based Milk: Choose unsweetened varieties of almond, soy or coconut milk that are rich in vitamin B12. Use fortified milk as a base in smoothies, cereal, oatmeal, or in recipes that call for milk, like pancakes and muffins.
2. nutritional yeast:
   • Nutritional yeast is not only a source of vitamin B12, but also adds a delicious, cheesy flavor to dishes.
   • Sprinkle nutritional yeast on popcorn, pasta and salads, or add it to homemade sauces and dressings for a nutrient boost.

3. Fortified Breakfast Cereals:

• Choose whole-grain breakfast cereals rich in vitamin B12.
• Enjoy cereal with fortified plant-based milk and fresh fruit for a nutritious breakfast option.

4. Eggs:

• Eggs are a versatile and convenient source of vitamin B12 for lacto-vegetarians.
• Incorporate eggs into meals by making omelets and frittatas, or add hard-boiled eggs to salads.

5. Paneer and Curd:

• Choose cheese and yogurt varieties rich in vitamin B12
• Enjoy cheese in sandwiches, salads or as a snack with whole grain crackers. Use yogurt in smoothies, parfaits or as a fruit topping.

Talking about strategies to include vitamin B12 in your vegetarian diet, Dr. Narendra Shetty recommends –

1. Meal Planning and Preparation: Plan meals ahead of time to ensure a balanced intake of vitamin B12-rich foods throughout the day. Prepare ingredients in advance to easily incorporate them into meals, such as washing and cutting vegetables or boiling eggs.
2. Recipe Modifications: Modify recipes to include ingredients rich in vitamin B12, such as adding nutritional yeast to soups, sauces or homemade veggie burgers. Use with egg-based dishes such as quiches, scrambles or egg muffins for breakfast or brunch.
3. Breakfast Ideas: Add vitamin B12-rich snacks to your daily routine, such as yogurt with fortified cereals, cottage cheese, whole-grain crackers, or hard-boiled eggs.

Comment – Make sure you consume the recommended daily allowance (2.4 mcg/day) to maintain optimal vitamin B12 status and prevent deficiency-related health problems. Including foods rich in vitamin B-12 in the diet is essential to meet nutritional needs and maintain overall health. By diversifying food choices, planning balanced meals, and supplementing when needed, we can ensure you get enough cobalamin for optimal physical and mental well-being and improved vitality.

By Nidhi Nahata Nidhi Nahata, Founder of JustBee, shared, “In the past, individuals working in the fields naturally encountered this vitamin-producing bacteria while handling vegetables pulled from the soil. This direct exposure contributed to their B12 intake. However, in our contemporary, hygienic living environments, the risk of these bacteria has reduced significantly. As a result, fortified plant-based foods and B12 supplements have become the primary sources for obtaining B12.’

He revealed, “Vitamin B12 deficiency is not limited to specific demographics and can occur at any age. All vegetarians, non-vegetarians and vegans can experience B12 deficiency. One of the major concerns about vitamin B12 deficiency is that it can affect memory and mood by affecting neurotransmitter production and causing neurological changes, leading to symptoms such as confusion, difficulty concentrating and memory problems. Can happen. This deficiency can contribute to depression and cognitive decline, necessitating dietary changes or supplements.

According to him, following are some of the plant-based sources of B12 to meet this nutritional requirement –

1. Fortified Nutritional Yeast: Adding fortified nutritional yeast to your diet can be a delicious and versatile way to increase your B12 intake.
2. Fortified Plant-Based Milk: Many plant-based milk alternatives, such as almond or soy milk, are rich in essential nutrients, including B12.
3. Fortified Health Blend: Adding a B12-rich health blend to your daily routine can provide a convenient and nutritious solution.
4. Fortified Breakfast Cereals: To make sure your morning starts with a B12 boost, start your day with fortified breakfast cereal.
5. B12 Supplement: B12 supplements are readily available and can be a reliable source for meeting your daily requirements.

He stressed, “Understanding the importance of vitamin B12 and addressing potential deficiencies is important for overall well-being. Whether you follow a vegetarian or non-vegetarian diet, incorporating fortified foods and supplements can help you maintain optimal B12 levels and support your overall well-being. Tip: Before trying any favorite diet or supplement, please get a blood test done and consult your doctor. Understanding your nutritional needs is the key to a healthy and happy life.