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Vitamin B12- Is It A Challenge for Vegetarians?

Vitamin B12 is a basic nutrient required for manufacturing red blood cells. It is also called cobalamin and is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system.

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Below are the major functions of Vitamin B12 during pregnancy:

FUNCTION OF VITAMIN-B12

  • Helps in developing baby’s brain and spinal cord
  • Helps in the initial development of the nervous system in your baby
  • Aids in red blood cell formation in would-be mother and baby
  • Vital for DNA replication during cell division
  • Maintains the neurological health balance
  • Enhances the activity of the immune system
  • Enhances the body’s ability to withstand stressful conditions

SOURCES OF VITAMIN-B12

A wholesome and healthy diet can give you the necessary amount of vitamin B12 in your body. Plants and animal are capable of producing vitamin-B12. The exclusive source of this vitamin is bacteria or microorganisms. Plant food does not contain B12 except when they are fortified by the microorganism or have Vitamin B12 added to them. The excellent sources of Vitamin B12 are within the plant world, sea plants, algae, yeasts, fermented plant food.

Non-veg sources

  • Fish (all seafood)
  • Red meat
  • Beef
  • Chicken

Veg sources (Fermented food)

  • Idli
  • Dosa
  • Dhokla
  • Khammam
  • Curd (100gm of curd contain around 1.3mcg of Vitamin B-12)
  • Bread
  • Cheese
  • Sprouts

These days deficiency of Vitamin B12 is common among pregnant women. To avoid taking chances with your baby’s life, consumption of sufficient amounts of Vitamin B12 is necessary.

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THE REQUIREMENT OF VITAMIN B12 AS PER RDA

Pregnant women

2.6mcg

Lactating mother

2.8mcg

Eating well before, during and after pregnancy will ensure the right amount of Vitamin B12 consumption. Pregnant women should understand the importance of Vitamin B12 and shall make the necessary changes in their diet. Have a balanced diet and we are sure you will be totally safe from Vitamin B12 deficiency.

Must Read: Pregnancy Diet Importance Of Essential Nutrients

Contributed by-

Ms Savitri (Clinical Nutritionist, Jayanagar)

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