शारीरिक और मानसिक स्वास्थ्य के लिए विटामिन बी-12 बहुत जरूरी है। यह विटामिन दिमाग और नर्वस सिस्टम दोनों को स्वस्थ रखते हैं। इसके अलावा खून बनाने के लिए सबसे जरूरी तत्व रेड ब्लड सेल्स के निर्माण में भी विटामिन-बी12 काफी अहम भूमिका निभाता है।
हड्डियों को मजबूत और एनीमिया के खतरे को कम कर देता है ऐसी बहुत सी चीजें हैं। जिन्हें आप अपनी नियमित डाइट में शामिल कर बी 12 की कमी को पूरा कर सकते हैं।
विटामिन-बी12 की कमी होने पर आपको थकान या कमजोरी महसूस होना, उल्टी या दस्त, भूख नहीं लगना, वजन घटना, पीली त्वचा होना, हाथ-पैर सुन्न हो जाना और कम दिखना आदि शामिल हैं।
खान-पान का ख्याल रखने पर आप विटामिन-बी12 की कमी को आसानी से पूरा कर सकते हैं। ऐसे कई खाद्य पदार्थ हैं जो विटामिन-बी12 से भरपूर हैं।
विटामिन-बी12 से भरपूर हैं ये खाद्य पदार्थ:
दूध:
दूध और दूध से बने प्रोडक्ट्स में विटामिन बी 12 की कमी को पूरा करने की ताकत होती है। लो फैट दही से आप बी 12 और बी 1, 2 की कमी को पूरा कर सकते हैं। साथ ही डाइजेशन भी दुरूस्त रख सकते हैं।
सोयाबीन:
सोयाबीन का सेवन अनेक प्रकार से किया जा सकता है। सोया बड़ी तो आप सब्जी, पुलाव, सैंडविच बनाकर भी खा सकते हैं। सोयाबीन का आटा भी आसानी से मिल जाता है। विटामिन-बी12 के लिए आप सोया मिल्क, टोफू या सोयाबीन का ऑयल भी इस्तेमाल कर सकते हैं।
यह भी पढ़ें: अंडे-मछली में ही नहीं बल्कि, ये भी हैं प्रोटीन के अच्छे स्त्रोत!
अंडा:
शरीर में विटामिन-बी12 की कमी को दूर करने के लिए आपको रोजाना कम से कम 2 अंडे जरूर खाने चाहिए। इससे विटामिन बी-12 की डेली की जरूरतों का करीब 46 प्रतिशत हिस्से को पूरा किया जा सकता है।
ओट्स:
ओट्स खाने के कई फायदे मिलते हैं। ओट्स से न सिर्फ वजन कम होता है बल्कि भरपूर फाइबर और विटामिन्स मिलते हैं। ओट्स विटामिन-बी12 का अच्छा सोर्स है।
ब्रोकली:
विटामिन-बी12 के लिए आप खाने में ब्रोकली भी शामिल कर सकते हैं। ब्रोकली में विटामिन बी-9 यानि फोलेट भी अच्छी मात्रा में होता है। इससे शरीर में हीमोग्लोबिन की मात्रा बढ़ती है।
यह भी पढ़ें: अगर बच्चे की हड्डी और मांसपेशियां चाहिए मजबूत तो करें इन तेलों की मालिश
मछली और चिकन:
नॉनवेज खाने वाले लोगों के लिए विटामिन बी-12 के कई ऑप्शन हैं। आप खाने में झींगा मछली और साल्स फिश को जरूर शामिल करें। इससे विटामिन-बी12 और विटामिन ई भी अच्छी मात्रा में मिलता है।
डाइट में चिकन शामिल कर आप विटामिन बी-12 की कमी को पूरा कर सकते हैं। चिकन में विटामिन-बी12और विटामिन बी-9 पाया जाता है।
मशरुम:
मशरूम को विटामिन-बी12 का अच्छा सोर्स माना जाता है। मशरूम में विटामिन बी-12 के अलावा प्रोटीन, कैल्शियम और आयरन भी अच्छी मात्रा में पाया जाता है। इसके अलावा मशरूम में घुलनशील बीटा-ग्लुकन होता है जो स्वास्थ्य के लिए बहुत फायदेमंद होता है।
डिस्क्लेमर:
यह लेख केवल सामान्य जानकारी के लिए है। यह किसी भी तरह से किसी दवा या इलाज का विकल्प नहीं हो सकता। ज्यादा जानकारी के लिए हमेशा अपने डॉक्टर से संपर्क करें।
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Merci pour ce bel article 🙂 !
Merci pour ce bel article 🙂 !
Merci pour ce bel article 🙂 !
It’s difficult to find educated people in this particular subject, but you sound like you know what you’re talking about! Thanks
Merci pour ce bel article 🙂 !
Merci pour ce bel article 🙂 !
Merci pour ce bel article 🙂 !
Merci pour ce bel article 🙂 !
Aw, this was an incredibly good post. Spending some time and actual effort to create a really good article… but what can I say… I procrastinate a lot and never manage to get anything done.
Pretty! This was an incredibly wonderful article. Thanks for supplying these details.
I could not resist commenting. Perfectly written!
I’m impressed, I have to admit. Seldom do I come across a blog that’s both educative and interesting, and let me tell you, you have hit the nail on the head. The issue is something not enough folks are speaking intelligently about. I am very happy I stumbled across this during my search for something regarding this.
Hey! Do you know if they make any plugins to assist with SEO?
I’m trying to get my site to rank for some targeted keywords but I’m not seeing very good results.
If you know of any please share. Thanks! I saw similar art
here: Eco product
Excellent article! We will be linking to this particularly great post on our site. Keep up the good writing.
This website was… how do you say it? Relevant!! Finally I’ve found something which helped me. Cheers.
There is definately a great deal to know about this issue. I really like all the points you’ve made.
This page truly has all of the information I needed about this subject and didn’t know who to ask.
Very nice article. I absolutely appreciate this site. Continue the good work!
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
This web site definitely has all the information I needed about this subject and didn’t know who to ask.
It’s hard to find knowledgeable people in this particular topic, however, you sound like you know what you’re talking about! Thanks
I’m very pleased to find this web site. I wanted to thank you for your time for this particularly wonderful read!! I definitely enjoyed every part of it and i also have you bookmarked to look at new things on your blog.
Next time I read a blog, Hopefully it won’t fail me as much as this particular one. I mean, Yes, it was my choice to read, but I truly thought you’d have something helpful to talk about. All I hear is a bunch of crying about something you could fix if you weren’t too busy searching for attention.
Your style is very unique in comparison to other folks I’ve read stuff from. Many thanks for posting when you have the opportunity, Guess I will just book mark this blog.
I’m impressed, I have to admit. Seldom do I encounter a blog that’s both equally educative and interesting, and let me tell you, you have hit the nail on the head. The issue is something which not enough men and women are speaking intelligently about. I am very happy that I came across this during my hunt for something regarding this.
After I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and from now on every time a comment is added I recieve four emails with the same comment. Perhaps there is a way you can remove me from that service? Kudos.