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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